Member's Workout Routines

[Old_Fart2]

I nearly didn't do this post. I mean, just how much stuff is there out there and in here on chest? At any rate, I'll put up a little bit, and feel free to jump in.

My chest has always grown easily, but it doesn't mean that I trained it easy. In my early teens all we had (before we walked to shcool uphill in the snow with no shoes) was a cheap bench that came from Sears. We benched like crazy. We did the 10 x10's, 5 x 5's but mostly 4 x 8's. We bent all the cheap bars we had, by loading all the vinyl covered concrete weights we had out to the ends (maybe 150 lbs or so-lol.) We used dumbells, and we did dips from off the bench with our feet placed on a chair. We challenged each other to max pushups. We also did breathing squats to enlarge our ribcage. We usually did them at the beginning of a chest workout.

We read about incline and decline bench work, so we raised one end of the bench with a couple of phonebooks and tried, but it was awkward. We were more into benching the most weight. It was a weekly competition. Hell, we all became teenie badasses-lol. No wonder we all three of us joined the Marine Corps.

When I resumed training in my early thirties, I started leaning out and noticed that I had all this meat on my lower pecs, but nothing to brag about up top. It's amazing what you only think you have when you have adipose tissue covering up muscle. Then to make matters worse, I started looking a pics of Franco Columbo. This guy in his prime had even slabs of pec muscle, top to bottom. Then I started checking out that split he had in his chest, between the upper and lower pecs. "Hmmmm...I wonder if I could get splits like those..."

I went to the gym, doing incline bench work and ditched the flat work completely. There are some people who get full developement from flat work. I, however was not one of them so I had to change things up.

I've mentioned some of this stuff in earlier posts/replies so forgive me if this sounds repetitive.

As I stated earlier, my foundational exercise was incline benches. For the most part, I pyramided. I was lucky to do 225 for my last set of 6 when I started. They were still awkward. It wasn't long before I got 405 for a triple.

One thing about technique I'll throw in here is that for all except the heaviest sets, I brought the bar down to my neck instead of the mid-chest. It made all the difference. I could really feel the muscle fire better. Even now when I flat bench I do them this way. It brings more pec in and less frontal delt. NOTE: USE A SPOTTER.

I followed this with a set of 21's on the incline, then incline dumbell flyes. When I got bored of 21's, I did strip sets, using two spotters. The only thing I would do for lower chest were cable crossovers, without the crossover. I like to open my hands at the contraction pont, meet handles-get another 1/4 rep for that extra contraction, then repeat.

I trained chest only once per week, but I slaughtered it. If what I planned to do do my pecs did'nt leave 'em wimpering in the corner, I did something else to them. Hell, I was even seen on the pec deck twice!

I trained this way for over a year, and I not only got the upper pec fullness I wanted but I got something of a split too.

What I'm hoping for with this thread is for others to post their favorite chest workout, or something they did that really made a difference with their strength, or muscle shape. I'm nearly done with my full-body-break-in's, and iId like to look for something to try.

[Old_Fart2]

To get a wide back, you need to do more than pulldowns and low-pully rows. Once in a while I see guys doing 1-arm dumbell rows, but this is just a supplement to their pulldowns.

What I really want to get across is is that you have to row. If I had to pick one exercise to grow a wider back it would be bent over barbell rows. Get strong at it and bust your ass.

My first warm-up is a little ab work and a set of hyperextensions to warm up the core. No fatiguing here. Just warm up. Then a set of lighter pulldowns does the trick.

This is how I like to do rows. I stand on a 4 inch platform within a power rack, with the bar placed about upper thigh level. I use the platform because I'll be going deep enough for the 45's to hit the floor otherwise. You don't want to be correcting a bar in the bent-over position. I take an overhand grip on the bar a little past shoulder width and come upright . I put a slight bend in my knees, and then bend over at the hips with a straight back, staying above a 45 degree bend. Lowering the weight for a good stretch, I pull the bar up to my sternum-just under the pecs, and contract. Remember to think lats untill you get to the top, when you are contracting your upper back. DON'T BOUNCE! Control the weight at all times. A couple of cheat reps are ok at the end of a set, but be carefull. 3 X 6-8. Remember to increase your poundages, because you really want to be able to move some weight here.

At one time this was my whole back workout. Now that I'm out of my mom's basement (since 17-ha) I have a lat machine at home as well as in the gym. Next go to pulldowns if you can.

I gotta say these are the ones I enjoy the most. Rows to me are like squats. Neccesary. I've always liked the feel of pulldowns, and I don't have to worry so much about lower back.

For foundation work, place your hand where the lat bar starts to bend, for a good stretch. Pull down to the upper chest for a contraction. My back is arched at the contraction, I lean back slightly as I lower the bar, and I'm squeezing my shoulder blades together, as a matter of fact the whole back should be contracted. Control the bar back up to a full stretch, pause for a half second, and next-rep-it. This is not a show-off exercise. Work with a weight that you can get a full contraction with, but still make it hard. 3 X 6-8. Variations include varying your grip, using different handles, underhand grips and behind the neck.. I don't personally like the behind-the-neck variety. My upper arms make contact with my lats too early in the movement for a good contraction. I would suggest ataying away from any variences unless you have some time at this under your belt.

I like to do pullovers here to give my biceps a break. Cross bench style are the best for me to get a good stretch. keep a slight bend in the arms and do these where you never get to the top of the movement. At the top, the tension comes off the lats. Only come up to 8 inches from the top of the movement. Grind 'em out but don't do them too fast. Keep it under control at all times. Do these with a heavy dumbell or the inside grip of an EZ curl bar (use smaller plates as not to hit the floor with them.) 3X6-8.

A variation of these I've come to like are straight arm pulldowns with a straight bar or sometimes with a triceps rope. I sub these every other back workout because of the nature of cross bench pull overs you don't get to work the lats past a certain point tin the range of motion. These do a better job of completing what you can't get with pullovers. The down side is that you don't get the full stretch like you do pullovers, so working both is a good idea. They are too similar to do in the same workout though. You also get a good ab and intercostal hit when you do these as well.

Go to the lat machine or another high pulley and grab the bar with an overhand grip. Keep a comforable bend in the elbows (not too much now) and back up a bit and raise the stack so you can feel the pull in your lats. Knees are bent and you are somewhat bent at the hips. Keeping your arms locked in the beginning position, bring it down till it touches your body. Do these slower. Make sure you feel everything. Play around with the distance you are from the pulley to find when the best stretch and contraction is. I like to keep the reps a bit higher here. They aren't so much of a mass builder, but they really work the lats. 2/3 X8-10.

By the time I get to this point, If and only if I feel for some reason I still have anything left in the lats and upper back, I'll do low-pulley rows, or one arm dumbell rows.

I usually follow these with stiff-leg deadlifts, or hyperextentions. The lower back is already warmed up, but I do a lighter set of leg curls as well as a light set of whichever exercise to warm up the hamstrings. My grip is usually shot by now so I start using wraps for the stiff-leg-deads. (I advocate the use of wraps when needed. I don't want a muscle group to have to wait on my grip to catch up.) These are not a powerlifting exercise, so I go back to the power rack, get on the platform, bend my knees a bit, bend at the hips with my back locked straight and go for it. Nice hits here for the glutes and hamstrings as well. 3 sets of 8

This is not an all inclusive routine. It's a basic routine, that if done right will leave you looking anything but, well....basic. Watch your form. Injuries can defeat your purpose, and although we need to get well into the pain zone, there is good pain, and bad pain. Get that taper!

[Old_Fart2]

At 45, I've had some serious training over the years. I've tried alot of different approaches, listened to conflicting sermons on bodybuiling how-tos from different gurus, and put alot of sweat into some serious trial and error. I started reading Bob Hoffman's Strength & Health when I was twelve. I'm not sure how much dough I've spent reading and looking for gems.

At any rate I'm going to start at the top, and list some of my favorite exercises and routines. Hopefully, you can find something here that you can try and get some results with. Much of this stuff will fall into the advanced category, so beginners should wait a while and get basics in.

SHOULDERS:

Mine were wide naturally, but I saw a bodybuilder years ago who had roundness to his delts that I had never seen up close. This is the routine I used to close the gap.

Seated behind the neck barbell press, pyramid style. 3 x 10, 8, 6. Rest only as long as you have to.
( I worked up to a single with 315 on this one)

Seated dumbell presses.

This is where the pace quickens. These are done using only the middle 3/5ths of the range of motion. Holding the dumbells up, your pinky fingers are higher than your thumbs, and instead of moving the dumbells in a straight vertical motion they actually form something of an arc. Tension never leaves the delts.

I alternate these between straight sets of 3 x 8, and going up and down the rack for a complete set. If you aren't familiar with this approach, this is the way it works. You can start at either end of the dumbell rack and work up or down or both. Example A: start with a pair of 50's do as many as you can, then 60's, as many as you can, then 80's, then 60's then 50's. This counts as one set. Try to get 8-10 reps with each weight. Example B: Start with the 80's, and drop all the way down the rack 8-10 reps at a time (80's 70's,60's, ect...)

Delt Raises.

To finish off the delts (realize that the rear delts get alot of work with rowing and pulldowns-so I do more rear delt work at the end of my back workout) I go to the dumbells or the low cable pulley. I do the following one arm at a time. I'm looking to finish them off, pulverize 'em and create seperation.

Front raise 10 reps, lateral raise 10 reps, and then bend over and get a rear delt raise for 10. This is one set, done non-stop, and I do two sets. Arms are slightly bent at the elbow.

I've found that my shoulders respond like my calves. Heavy lower reps mixed with high volume work.

This is followed by some kind of shrug, either barbell or dumbells. When it comes to shrugs with a barbell, I like to vary my grip spacing like what's done with bench pressing. The traps are already warmed up from the delt raises, and it's a good time to hit them.

This is one of many routines I've used, but I have to say that I've made the best gains when I pull this one out. I hope someone gives this a try and PM's me or replys in this thread.

[Old_Fart2]

This was posted in a different section and didn't get much attention, so I though I'd reprint it here:

Originally Posted by kingmonkey

Hi all thought you might like this little workout.
It will kill you if done properly:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Warm up first of all and then do 20secs flat out and then 10 secs at an easy pace...repeat this 8 times and then move onto the next exercise..

Looks like a nice little routine if you want to break things up a bit.

[Old_Fart2]

From Adonis:

He wants me to do 5 tabata workouts in a row. Fucking nuts, I love tabata method and all, it is an outstanding workout, but that is...wow.

It got me thinking however, and I came up with a similar layout for a body weight routine: Would be best performed in a park with a playground.

Day 1
Tabata method: Body weight squat
Rest 1 minute
Tabata method: Push up, half with a narrow grip, half with a shoulder width grip
Rest 1 minute
Tabata method: Supine row from a bar

Day 2
Tabata method: Split squat, change legs after one 20 second set. 4 times per leg
Rest 1 minute
Tabata method: Dip from a chair
Rest 1 minute
Tabata method: Chinup

Each workout would take 15 minutes. Remember each tabata set will be 8 sets of 20 seconds all out effort, followed by 10 seconds rest. One could expect some nice results with a program like this. If combined with a good diet plan (Check out the nutrition section) you could expect to loose fat or gain muscle depending on calories consumed.

Also this program would probably work best if performed with a partner, so one of you can monitor the stop watch. After 15 minutes just switch places.

Good luck!

[Old_Fart2]

Warmups:

Inner and Outer Rotator cuff with a Thera-band

Front DB Raises: 3 sets x 15 reps, supersetted with:
Side DB Raises: 3 sets x 15 reps.

Keep the weight light on these; the idea is to just warm the shoulders up.

Workout:

Lying Incline Front DB Raises: 3 sets of 15 reps, supersetted with:
Lying Incline Side DB Raises: 3 sets of 15 reps

Incline DB Flyes: 3 sets x 15 reps
Dips (bodyweight): 3 sets x 15 reps

DB Pullovers: 3 sets x 15 reps

Machine Rows (wide grip): 3 sets x 15 reps
Machine Rows (close grip): 3 sets x 15 reps

Machine Bicep curls: 3 sets x 15 reps
Machine Tricep Presses: 3 sets x 15 reps

The idea is to keep the weight relatively light. You're just trying to get the blood flowing into the injured areas, not gain muscle mass. But you're also hitting a little of everything so you're not really losing too much either.

I've done this routine twice in the best with very good results. It usually takes about 6 weeks for adequate healing.

I borrowed and modfied this from Ken O'Neill: Rotator Cuff

I do this 2-3 times per week, depending on my schedule. The only other work I do is leg work, avoiding squats.

[Adonis]

Adonis: Total Body Annihilation Workout Program

Weeks 1,2, and 5,6

Day 1 – 5x5; 75 seconds rest

A1: Front squat
A2: Lying leg curl
B1: Incline dumbbell press
B2: Bent over row uhng
C1: Seated shoulder press
C2: Overhand lat pulldown

Day 2 – 3x10; 60 seconds rest

A1: Flat bench press
A2: Bent over row ohwg
B1: Back squat
B2: Single leg back extension
C1: Hanging barbell clean
C2: Dumbbell side lateral

Day 3 – 4x7; 90 seconds rest

A1: Push press
A2: Chins
B1: Seated rope row to neck
B2: Flat dumbbell fly
C1: Snatch grip deadlift
C2: Dumbbell step up

Weeks 3,4 and 7,8

Day 1 – 5x5; 75 seconds

A1: Romanian deadlift
A2: Barbell split squat
B1: Dips
B2: Dumbbell row
C1: Upright row
C2: Parallel wide grip pulldown

Day 2 – 3x10; 60 seconds

A1: Ng flat bench press
A2: Single arm cable rows
B1: Barbell mackenzie
B2: Barbell pullover
C1: Single leg standing leg curl
C2: Single leg extension

Day 3 – 4x7; 90 seconds
A1: Rack pull
A2: Overhead parallel grip press
B1: Barbell box squat
B2: Lying leg curl
C1: Bent over dumbbell fly
C2: Flat dumbbell bench press

The only exercise that repeats in the first 4 weeks is lying leg curls.

Enjoy!

[Old_Fart2]

I wanted to reiterate that anyone can post their routine here. I'm just trying to get a good collection of routines that new members (or old ones) can check out and give a try.

Just don't post any comments or questions so the thread doesn't get cluttered up. Send a PM to whoever's routine it is if you have any questions (or praise).

Thanks!

[Old_Fart2]

Secret Weapon Program
By: Adonis

Sometimes simple is better. Sometimes a basic approach to training is all you need to spark some outstanding muscular growth. We all know the benefits of compound movements, from the increased neuromuscular demand, to their time saving approach through using multiple muscle groups in the same movement.

What you don't know (or maybe you do) is that compound movements are superior to isolation movements for increasing muscular strength and hypertrophy. Single handedly compound movements can take your physique from weak to peak! It has been said that the first 20% of your workout is responsible for 80% of the results.

Generally the first part of a workout is a compound lift, a squat, dead lift, or bench press, and maybe even a chin up. So, what about a program that focuses on that 20%, and leaves the rest to your imagination.

I got thinking about time restraints, and how I could get a 30 minute workout done that is equally as effective as my other programs. What I ended up with is my new secret weapon.

I have always been a fan of compound exercises, and virtually only perform compound lifts myself. Generally, for low reps, and high intensity. The problem was I could increase strength levels very fast, but hypertrophy was on the back burner. I have toyed with the idea of a high volume strength based workout before, with great success, but never to this extent.

The benefits of the 5 rep set have been discussed before in length as well. Involving a good amount of TUT (time under tension) and load, one can expect good hypertrophy and good strength increases.

Five rep set are traditionally performed for 5 sets, but I needed more volume, while still keeping the load high and the rest periods short. Ten sets of five reps just seemed to fit into this scheme very well. I can perform 50 reps per movement each workout, and still use a relatively high load. By keeping rest periods short you can do more work in less total time. Also, science has shown use that a rest period of 45-60 seconds is ideal for hypertrophy.

The benefits don't end there however, by never taking a set to absolute failure we can minimize the amount of recovery needed. This allowed for 2 workouts for each muscle movement each week. Two weekly moderate intensity, moderate volume, moderate load training sessions. An increased stimulus frequency will lead to increased muscular hypertrophy.

Recovery will be an important aspect of this plan. The necessary steps must be taken to avoid overtraining. Proper nutritional strategies must be employed. I will also recommend a good stretching program that focuses on the muscle worked in the previous training session. For example if you trained legs on Monday, you will stretch them on Tuesday. You may also want top do some light stretching after each workout.

Regarding diet, this program can be used during a cutting phase or for bulking. In either case, aim to have a macronutrient breakdown of 40% protein, 35% carbohydrates, 25% healthy fats. Caloric intake should be bodyweight x 10-12 for a cutting phase; or bodyweight x 15-25 for a bulking phase. Make small adjustments regarding calorie consumption.

For example, our client eats 3000 calories each day on a maintenance program. He plans on gaining 5 lbs of muscle over the winter months from a current weight of 195 lbs. That would be a 2.5% increase in bodyweight, a very conservative and attainable goal. It would be recommended he make small adjustments in increasing caloric intake. Start by increasing or decreasing your current caloric intake by 250 calories per day depending on goals. Wait for two weeks to see if there have been any changes in body composition before adding/subtracting an additional 250 calories.

The program is very easy to follow. You will perform 2 required exercises each day for 10 sets of 5 each. This should take between 25-30 of your workout time. My suggestion is to allot yourself with 45 minutes to do this workout, and use the remaining time to do anything else you want to. Need to increase your biceps strength, use the remaining 15 minutes to do so, rotator cuff, same thing. This will ensure you performed the best part of your workout, while leaving you time to have FUN and prevent the monotony exercise programs can have.

Secret Weapon Program

10 sets x 5 reps;
60 seconds rest between sets;
3 minutes rest between exercise A and B;
45 minutes total for workout, unused time for option exercises.

Day 1
A: Barbell front squat
B: Barbell good morning

Day 2
A: Bent over row OHWG
B: Flat barbell bench press

Day 3
A: Chin ups
B: Military press

Day 4
A: Snatch grip dead lift
B: Barbell back squat

Day 5
A: Incline barbell press
B: Bent over row UHNG

Day 6
A: Hanging barbell clean
B: Seated dumbbell OH press

[Italianangel]

I like all types and to vary them.............my blog says it alll, although I only have samples in there..........I do like supersetting, circuiting, pyramids, heavy and less reps work..............plyometrics and core with weights........but my absolute fave is doing a workout with all my most impressive lifts, that gives me a high and puts me sore for days, and I only do that every so often.

[Dial_tone]

Monday
off

Tuesday
30 minute run/walk
Abs

Wednesday
Squats 4x8-12
front squats 3x6-10
leg press 3x10-15
standing leg curl 3x8-12
seated leg curl 3x8-12
30 minutes elliptical/stationary

Thursday
30 min stationary bike
30 min run/walk
Abs
Calves

Friday
off

Saturday
road bike 35-40 miles

Sunday
30-45 min stationary
30 min run/walk
Abs

[Old_Fart2]

This is from her blog:


Workouts

Monday Nov. 21
Pullups BW for 5,4 end with a one are chin per arm
Tri dips BW for 20, 45lbs for 12, 80lbs for 10
Cable Mid Back Rows #4x15, #7x12, #8x10
Tricep Cable Push downs #3x15, #4x12, #5x10, #4x12
Deadlift Barx15, 95x10, 105x10, 115x8
Kickback 10lbx12, 15lbx8, 12.5x10 twice
15-20 jog with dogs

Tuesday Nov. 22
DB Flat Chest Press 30lb per x12, 45lb perx10, 45lb per x8
DB Incline Chest Press 25lb per x12, 35lb per x 10 twice
DB Decline Chest Press same weight and reps as above
DB Bicep Curl 15lb per x12, 17.5lb per x10, 20lb per x8
Hammer DB Curl same wt and reps as above
Con DB Bicep Curl 8lb x 12, 10x10x2
WRist combo (pronation, deviation, up and down) 5lb per 3x10

Recumbant bike on manual for 15 mins with level 2 done in 2 min intervals with 30 secs rest in between

Wed off

Thur. Nov. 24
Squat barx15, 45 per x10, 55 per x8
DB overhead Shoulder Press 35 per x 8 x 3
Ham Rippers BW 3x10 superset Front DB delt Raise 12.5 3x10
Standing Calves singles 10lb x 25, 20x15, 25x10 superset side delt raise same wt / rep as front delt
Hip Cable Ext #2x20, #3x15, #4x10 superset rear delt raise with same wt / reps as front and side delt
Multi hip for glutes #10x15, #12x12x2 superset shrugs 45 per x8x3

Fri Nov. 25 to Thurs off

Friday Dec. 2nd
20 min run on treadmill, manual level 6

Sat/Sun off

Mon Dec. 5
Assisted pullups #90x20, #80x15x2, #90x20
T-bar rows (wide and narrow) 15lbx20, 20lbx15x2, 15lbx20
Good Mornings 20lbx20, 25lbx15x2, 20lbx20
Prone Thumb Raises with DB 2lbperx20, 3lb per x 15x2, 2lb per x 20
Rev Pec Dec #2x20, #3x15x2, #2x20
Nose Crushers with ez bar barx20, 2.5perx15x2, barx20
Kickback 10lbx20, 12lbx15x2, 10lbx20
Rope Tri cable p/d #2x20, #3x15x2, #2x20

Treadmil 20 mins on manual 5-6 mph with 5 mins of back bridges during wt w/o

Tues Dec. 6
Board Benching Barx20, 2.5perx15x2, barx20
Ass. Dips palm out #8x20, #7x15x2, #8x20
CC chest into bicep cable flex #10x20, #2x15x2, #10x20
Incline prone DB Hammers 8lb per x 20, 10lb per x 15x2, 8lb per x 20 ending each set with hammer cons 3lbx20, 5x15x2, 3x20
Open hand bar curls 20lbx10, 25x8, 20x10

recumbant bike, manual, level 1-2 for 15 mins on level 2 as much as poss.

Dec. 8 Thursday
circuit below, both sets done back to back with short 10 sec rest, basicaly back to back.
Incl. DB prone delt raise 2x10 8lbs per
single leg ball squat 2x10 per leg
power up squat from atg BW 2x10
bottom partial hold squat from atg BW 2x5
overhand squat 20lb bar 2x5
sissy squat 10lb 2x20
Front to side return delt DB 5lb 2x20
5pt rotator 3 per site, 2x15 with 2lb per
Flaired upright row with 20lb ez bar 2x15

5 mins each of below, back to back
recumbant bike manual level 1
treadmill no hills 5mph
stepper level 5 manual
rower 25spm manual level 5
ct level 5 manual

[FitnessPhotos]

I just added my workout schedule to my blog:

Monday: Shoulders/Abs (30-40 minutes), Cardio warmup and Extreme Spin class (60-90 minutes)
Tuesday: Back/Abs (45 mintutes), no cardio
Wednesday: Legs (30 minutes), Cardio (30 minutes)
Thursday: Arms (30-40 minutes), Cardio (20-30 minutes)
Friday: Chest (30-40 minutes), Cardio (20-30 minutes)
Saturday: Off/Rest
Sunday: Spin class (1 hour)

My cardio is based on some Zone training/testing I've been doing at my gym. My Aerobic Threshold is now 154 (was 147 when I started) and I'm burning alot more calories than I used to at different heart rates. But part of the training is taking your body through the zones and back; so my cardio on the treadmill consists of walking on a steep incline and running - alternating in 5 minute increments. Lately I've been running doing 10 minute intervals.

When I have some time, I'll document the exercises I do for each body part.

[Hercalees!Hercalees!]

This is the mass-building routine I'll be following for the next 3 months until the weather starts to get warm and I cycle back to higher-rep, lower intensity. This is not a beginners routine- don't give this a try until you've got some serious experience under your belt. I don't list abs here as I do 15 minutes of one exercise for abs before each workout as a core warm up. You'll notice the rep ranges increase as the exercises progress, a little trick I learned from some of the top bodybuilders on the East Coast at Diamond Gym in Maplewood NJ.

Day 1- Back
Day 2- Chest
Day 3- Off
Day 4- Legs
Day 5- Shoulders
Day 6- Arms
Day 7- Off

Back-
Bent Over Reverse Grip Barbell Rows
3 sets, 4-6 reps
Deadlifts
3 sets, 4-6 reps
Shrugs
3 sets, 6-8 reps
Reverse & Narrow Grip Pulldowns
3 sets, 6-8 reps
Good Mornings
3 sets, 10 reps

Chest-
BB Flat Bench
3 sets, 4-6 reps
BB Incline Bench
3 sets, 4-6 reps
DB Incline Flye
3 sets, 6-8 reps
DB Decline Bench
3 sets, 6-8 reps
Hammer Seated Chest
3 sets, 8-10 reps

Legs-
Leg Extension/ Leg Curl Superset (done as warm-up)
3 sets, 12 reps
BB Squats
7 sets, 3-5 reps
Leg Press-
3 sets, 6-8 reps
Stiff Leg Deadlift
3 sets, 12 reps
Standing Calf Raise
3 sets, 12 reps

Shoulders-
Power Rack Presses (done on power rack like military press but bar only comes down to chin)
4 sets, 4-6 reps
Seated DB Presses
3 sets, 6-8 reps
Standing DB Lateral Raise
4 sets, 8-10 reps
Bent Over Dumbbell Flyes
4 sets, 8-10 reps

Arms-
Standing BB Curl
5 sets, 4-6 reps
Seated Preacher DB curl
3 sets, 6-8 reps
Standing DB Hammer curl
3 sets, 8-10 reps
Close Grip BB Bench Press
3 sets, 4-6 reps
Rope Pressdowns
3 sets, 6-8 reps
DB French Press
3 sets, 8-10 reps

[Old_Fart2]

3 Day Full Body Routine:

Monday:

Low volume, strength day

Bench Press: 5 sets x 5 reps each, supersetted with:
Bent Over Row: 5 sets x 5 reps

Squat: 5 sets x 5 reps each supersetted with:
Stiff Legged Deadlift: 5 sets x 5 reps each

Wednesday:

High volume, endurance

Dips: 4 sets of 25 reps each (I use bodyweight; if that’s too easy, do weighted dips; if it’s too hard, do Assisted Dips) supersetted with:
Seated Row: 4 sets of 25 reps each.

Leg Extension: 4 sets x 25 reps each, supersetted with:
Leg Curl: 4 sets x 25 reps each

Machine Curl: 2 sets of 25 reps each supersetted with:
Machine Extensions: 2 sets of 25 reps each

Cable Rear Delts: 2 sets of 25 reps each supersetted with:
Cable Side Delts: 2 sets of 25 reps each

Friday:

Medium volume, hypertrophy

Incline Dumbbell Press: 4 sets x 10 reps each, supersetted with:
Bent Over DB Row: 4 sets x 10 reps each

Dumbbell Squats: 4 sets x 10 reps each, supersetted with:
DB Stiff-legged Deadlift: 4 sets x 10 reps each

Dumbbell Shoulder Press: 4 sets x 10 reps each

Cable Curl: 3 sets x 10 reps supersetted with:
Pressdowns (I use a rope): 3 sets x 10 reps

General notes: The alert reader will recognize that I borrowed ideas from different routines, specifically: Super Charging the 5x5 Program for Massive Gains in Size and Strength and our own Adonis’ 3 Day Total Body Plan. I’ve adapted the exercises used to the layout of the equipment and machines in my gym. You don’t want to have to walk halfway across the gym in the middle of a superset, you want to jump right in to the next exercise.

Use a weight that barely allows you to complete the last reps on the last sets of each exercise or, better still, a weight that forces you to be a rep or two short on your last set. When you can easily get all the reps in all the sets, bump the weight up for your next workout.

For the low volume day, rest 1-1/2 minutes to 2 minutes or more, if needed, between supersets. For the higher volume days, keep your rest to 1 to 1-1/2 minutes between supersets.

For cardio, if you’re doing cardio on the same day as weights, either do a variation of HIIT training or (from Adonis) Tabata protocols: Using a bike, rower, or other cardio mode of your choosing (I use jump rope), go 20 seconds maximum effort followed by 10 seconds of rest. IDEALLY, you want to repeat 7 times for a maximum of 8 repeats, or 4 minutes total duration. I wouldn't expect that you'll get past 2 or 3 repeats first time out, however. Do your cardio after the weights.

If you’re doing cardio on a separate day, do 20-30 minutes of one of the following: treadmill (fast walking or jogging), elliptical trainer, stationary bike, stairmaster or rolling stairs. Or get outside and walk or jog or do some bike riding.

[mountain man]

Monday-Chest/tris

Chest:

Flat bb bench: 3x10,8,6
Incline bb: 3x10,8,6
Decline bb: 3x10,8,6
Peck Deck: 3x10,10,10
Incline db flyes: 3x10,10,10
Decline cable flyes: 3x10,10,10

Tris (light)

Rope pulldowns: 3x15
Single arm pulldowns: 3x15

Tuesday-Back/Bi's

Back

Deadlifts: 3x5
Front Pulldowns: 3x10-12
Db rows: 3x10-12
Db pullovers: 3x10-12
T-bar rows: 3x10-12
Low Cable rows: 3x10-12

Bi's (light)

Standing cable curls: 3x15
Concentration curls: 3x15

Wednesday=Shoulders/shrug

Shoulders

Seated db press: 3x10
Seated military bb: 3x10
Seated lateral raises: 3x10
BB front raises: 3x10
Rear cable raises (behind): 3x10

Shrugs

BB shrugs (front): 3x10
DB shrugs (Front): 3x10

Thursday legs/calves

Legs

Squats: 3x10-12
Leg press: 3x10
Hack Squat: 3x10
Leg ext: 3x10
leg curls: 3x10

Calves

Standing calf machine: 3x10-15
Seated calf raises: 3x10-15

Friday Bi's/tri's

Bi's (Heavy)

EZ bb curls: 3x10-12
DB hammer curls: 3x10-12
Single arm db prechers: 3x10-12
Stand up calbe curls: 3x10-12
Concentration curls: 3x10-12

Tri's (Heavy)

Ez bar skull crushers: 3x10-15
over head rope extensions: 3x10-15
Overhead DB press: 3x10-15
rope pulldowns: 3x10-15
Single arm pulldowns: 3x10-15

[PaulOz]

All workouts below in number of sets, varying reps heavy/light weekly. Drop sets 1 week a month

Monday - Legs


10 minutes bike
3-6x extentions
5-8x leg press, changing foot positions
3x Seated calf raises toes out
4x Leg curls
4x Seated calf raises toes straight

Tues - off

Wed - shoulders/Abs
3x seated lat raises
3x single arm lat raises
3x front raises
3x military press
3x upright row
3x cable crunches
3x decline crunches
3x ball crunches
3x delive leg raises

weds - 30 minute run

Thur - Chest/Tris
3x incline DB press
3x flat DB press
3x decline DB press
3x flat cable flys (awsome exercise!)
3x BB press (light!)
3x cable pull overs
3x scull crushers
3x assisted dips (sometimes skipped)

Fri - off

Sat - Back/Biceps/Obliques

4x Overhand pull downs
3x underhand pull ups
3x standing single arm cable rows
3x rows
4x straight arm pull downs
4x twisting decline crunches
3x side bends
3x hanging twist raises
and 3 of;
3x incline seated curls
3x single arm cable curls
3x preacher EZ curls
3x hammer curls
3x reverse cable curls
3x cable curls
3x seated ez cable curls


Sunday - 90 minutes cycling

[Adonis]

Modified Westside Principles for Bodybuilders (includes program)
By: Adonis


ME lower body day at Westside Barbell Club

Max Effort Method
The max effort method is considered by many coaches and athletes as being the superior method of strength development. It places great demands on both intramuscular and intermuscular coordination as well as stimulating the central nervous system. These demands force the body into greater adaptation and this adaptation is what's responsible for strength gains.

When training using the max effort method, the central nervous system inhibition is reduced. Thus the max number of motor units are activated with optimal discharge frequency (Zatsiorisky). The one drawback to using this method is that you can't train with weights above 90 percent RM for much longer than three weeks before the nervous system begins to weaken. When this happens your strength will begin to diminish.

This is one of the major reasons why progressive overload will only work for so long. With this in mind, Westside set out to find a way around this three-week barrier. The way to overcome this barrier is to switch the exercises used for the max effort method every one to three weeks. This keeps the body fresh so the method can be used year round.

For our purposes we will be lifting for a 2-5 rep max on upper body days, and a 5 rep max on the lower body day. There are three max effort training days per week, one for the lower body (squat) and two for the upper body (bench and chin-ups). One max effort movement will be completed for each day.

There is only one lower body session each week to minimize CNS overload. As well cardiovascular activity will be recommended on off days. Taking that into consideration one ME lower body session per week should suffice. If you think you need more volume, you can perform a Repetition workout for lower body in place of a recovery day.

Max Effort Warm-up
So how many sets and reps should I do for this max effort movement?

Make sure to only do one max effort movement per session. The sets are dependent on how strong you are and how you work up. If you only bench 185 pounds, it wouldn't be wise to start with 135, then jump to 155 for a set and then finish with 185. There's very little volume completed this way. It's better to use a set rep scheme as follows:

For a 5 rep max bench press with 225lbs

Bar x 10 reps
95lbs x 5 reps
135lbs x 5 reps
165lbs x 5 reps
185lbs x 3 reps
205lbs x 3 reps
Rest 2-4 minutes prior to Max Attempt
225lbs x 5 reps
Rest 2-4 minutes prior to Max Attempt
227lbs x miss(2 reps)

The last one should be an all-out effort. If not, keep working up. There's nothing wrong with missing a weight on the movement. As you can see, the volume is much higher and the work load more productive to strength and hypertrophy gains.


Dave Tate doing supplementary triceps press downs

The Repetition Method

The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This method is defined as "lifting a non-maximal load to failure." It's during the fatigued state when the muscles develop maximal force. According to this method, it's only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it's become so popular among the bodybuilding population.

Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. When you extend a set to failure many times, the last few reps are performed with bad technique and this, of course, can lead to injuries.

We will be using a modified version of the Repetition method in which, all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. The parameters of this method are varied and depend upon the individual. Some athletes develop muscle mass with high reps and other with low reps. If you've been training for some time, I bet you have a better idea of what works for you than I could ever prescribe.

The load or weight to be used should fall in the 60 to 80% range and you should always leave a rep or two at the end of each set. Try to switch the exercise after every one to five workouts in which it's used.

Rest Length

Rest 2-4 minutes between max effort lifts. Rest 60-70 seconds for warm-ups and all other sets.

The Program

Max Effort Horizontal Push (Monday)

A. Max Effort lift – Work up to a max set of 3-5 reps by following a Westside warm-up.

Choose one of the following exercises:

Barbell bench press
Barbell floor press
Rack lockouts
Board presses
Incline barbell bench
Close-grip bench press (index finger on smooth part of bar)
Decline bench press
Weighted dips

B. Supplemental lift – Perform 3-4 sets of 6-10 reps.

Choose one of the following exercises:

Flat dumbbell bench press (palms in or palms forward)
Incline dumbbell bench press
Decline dumbbell bench press

C. Horizontal Row – Perform 4 sets of 10-15 reps.

Choose one of the following exercises:

Chest supported rows
Bent-over barbell rows

D. Rear deltoid/Upper back – Perform 2-3 sets of 12-15 reps.

Choose one of the following exercises:

Seated dumbbell “power cleans”
Standing face pulls
Bent-over dumbbell rear delt flyes

E. Weighted abdominal exercise – 3-4 sets of 8-15 reps.

Choose one of the following exercises:

Barbell Russian twists
Low-cable pull-ins
Hanging leg raises
Barbell or dumbbell side bends
Weighted Swiss ball crunches
Low pulley Swiss ball crunches

Lower Body – (Wednesday)

A. Max Effort lift – Work up to a max set of 5 reps by following a Westside warm-up..

Choose one of the following exercises:

Box squats
Rack pulls (partial deadlift)
Front squats
High bar Olympic squats
Straight bar deadlifts (various grips)

B. Unilateral movement – Perform 3-4 sets of 8-15 reps.

Choose one of the following exercises:

Single leg squats, back leg elevated
Barbell step-ups with knee lift
Barbell reverse lunges
Low-pulley split squats, front foot elevated
Walking lunges
“Speed-skater” squats (1 and a half rep single leg squats)
Barbell step-ups

C. Hamstring / Posterior Chain movement – Perform 3-4 sets of 6-10 reps.

Choose one of the following exercises:
Leg curls
Glute-ham raises (various resistance, iso-holds, negatives)
Romanian deadlifts
Seated or standing good mornings
Pull-throughs
Reverse hypers

D. Grip training – Perform 3 sets of timed sets of 1-3 minutes.

Choose one of the following exercises:

Thick bar or heavy dumbbell holds
Plate pinch gripping
Wrist roller

Repetition Horizontal Push day – (Thursday)

A. Repetition lift – Work up to 3 sets of max reps, rest 60 seconds between sets.

Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)

B. Supplemental lift (triceps) – Perform 3-4 sets of 5-10 reps.

Choose one of the following exercises:

Dumbbell triceps extensions (flat, incline or decline bench)
Dumbbell floor presses
Rope pushdowns
Bench dips
Skull crushers (EZ bar or straight bar)

C. Horizontal Row – Perform 4 sets of 10-15 reps.

Choose one of the following exercises:

Bent-over dumbbell rows
Seated cable rows

D. Rear deltoid/Upper back – Perform 2-3 sets of 12-15 reps.

Choose one of the following exercises:

Seated rear delt machine
Bent-over cable flyes (single arm)
Rope pulls to throat
Cable “scarecrows”

E. Elbow Flexion – Perform 3 sets of 8-10 reps.

Choose one of the following exercises:

Preacher curls (EZ bar or straight bar)
Regular barbell curls
Hammer curls
Alternate dumbbell curls (standing or seated incline)

F. Abdominal Circuit Training

Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

Max Effort Vertical Pull (Saturday)

A. Max Effort lift – Work up to a max rep set by following a Westside warm-up.

Choose one of the following:

Weighted chin-ups (supinated grip)
Weighted pull-ups (pronated grip)
Weighted pull-ups (neutral grip)
Towel chin-ups
Flexed arm hang for time (vary grips)

B. Supplemental lift – Perform 3-4 sets of 6-10 reps.

Choose one of the following:

One arm dumbbell rows
Lat pull-down (vary grip)
Low cable rows
T-bar rows

C. Medial Deltoid or Trap – Perform 3 sets of 10-15 reps.

Choose one of the following exercises:

Dumbbell side press (single arm)
Dumbbell shoulder press (seated or standing)
Lateral raises (dumbbell or cable)
Barbell or dumbbell shrugs
Bradford presses (shown below)

D. Rotator Cuff – Perform 3 sets of 12-20 reps.

Choose one of the following exercises:

Knee supported external rotation
Cable external rotation
Cuban press
Dyna-band external rotation

E. Weighted abdominal exercise – 3-4 sets of 8-15 reps.

Choose one of the following exercises:

Barbell Russian twists
Low-cable pull-ins
Hanging leg raises
Barbell or dumbbell side bends
Weighted Swiss ball crunches
Low pulley Swiss ball crunches

[PowerHouse]

Mondays:
5x Squats(with chains everyother week)
3x Front Squats
3x Low Box Squats OR Overhead Squat
Sled Drag (Drag for 50Ft as many times as you can in 20mins)
Grip Work(kettlebells and blockweights)

Tuesday:
Sambo/Muai Thai training
HIIT(Gorilla cardio I belive thats what it's called)

Wednesday:
5x Bench (again with chains everyother week)
3x Close Grip
3x Tate Press or Skull Crushers
3x DB Incline/Military Press/ or Strick OHP
3x Alternate weekly Board/Dynamic/ or Floor press
Grip work(Grippers, and Bending)

Thursday:
Relax

Friday:
5x Deadlift(I do different variations and with chains everyother week)
5x Stiff legged deadlift
3x Bent barbell Rows
3x Dumbell Rows
Sandbag drills (shouldering, cleaning, pressing, squating)
If my grip isn't completly gone I do shrugs with my Thickbar and Plate holds.

I train heavy on all my lifts, there are different variations to these lifts I do as well just wanted my workout to be nice and neat and not so cluttered. On my Pulling day I have been working a little bit on my Olympic Lifts(cleans, and snatches). Again I do mix my workouts up with different lifts but I keep all the Pulling/Pushing/and Squating days seperate.

[PowerHouse]

I put together all the assistance lifts I use/used to help out my Squat/Deadlift/Bench. I thought it would be useful for anybody trying to make a powerlifting routine so they know what exercises to pick from. There is a link at the bottom that describes most of these lifts. If you do not know about a particular lift please do not ask in here, PM me the question and I will get back to you.

SQUAT

Main Assistance
Front Squats
Olympic Squats
Wide Stance Squats

Bottom Assistance
Low Squats
Dead Stop Squats
Pause Squats
Box Squats

Lockout Assistance
Chain/Band Squats*
Reverse Band Squats*
Bulgarian Squats
High Box Squats
Lunges
Step-Ups

Secondary Assistance
Zercher Squat
Walkouts
Rack Lift Ups
Pistols
Hack Squats
GHR's
Reverse Hyperextensions
Cable/Band Pull-Throughs
Leg Presses/Shuttle Presses
Good Mornings
Calf Raises
Abdominal Exercises

Power
Jump Squats
Depth Jumps w/Barbell
Bounds
Tuck Jumps


DEADLIFT

Main Assistance
Stiff Leg Deadlifts
Romanian Deadlifts
Sumo Deadlifts
Front Squats
Hack Squats
Trap Bar Deadlifts
GHR's
Good Mornings
Hyperextensions
Cable Pull-Throughs

Bottom Assistance
Platform/Block Deadlifts

Lockout Assistance
Chain/Band Deadlifts*
Reverse Band Deadlifts*
Rack Pulls
Bent-Over DB/BB/Cable Rows
DB/BB Shrugs

Secondary Assistance
Zercher Deadlifts
Suitcase Deadlifts
Upright Rows
Reverse Hyperextensions
Forearm/Grip Exercises
Side Bends
Abdominal Exercises

Power
Snatch
Clean
High Pulls
Dimel Deadlifts
Bounds


BENCH

Main Assistance
Wide Grip Bench Presses
Pause Bench Presses
Cambered Bar Bench Presses
Lockout/Rack Bench Presses
Board Bench Presses
Floor Press
Chain/Band Bench Presses*
Reverse Band Bench Presses*

Secondary Assistance
Dips
Incline/Decline Bench Presses
Dumbbell Bench Presses
Overhead Barbell/Dumbbell Presses
Close Grip Bench Presses
DB/Cable Flyes
Tate Press
JM Press
Skull-Crushers
Decline French Press
DB Overhead Extensions
Upright Rows

Power
Speed Benches
Rack-Speed Benches
Medicine Ball Tosses
Plyometric Push-Ups

*Best Suited for Competitors


I found this site and it has a description of most of the exercises above. The 2nd site is a video of most of the exercises above.

http://www.fitnessforoneandall.com/p...assistance.htm
http://www.midwestbarbell.com/videos.htm

If there are any questions to these lifts please DO NOT ask in here, send me a PM please.