Member's Workout Routines

[chuckg]

I've already posted my shoulders and arms routine above so I figured maybe someone would like to see my full routine. It's based on supersets and follows Dave Draper's very closely. The man has always been my idol so following what he believes is pretty much a given for me.

CHEST & BACK SUPERSET - Monday
Dumbbell Press (3-4x12, 10, 8, 6)
supersetted with
Wide Grip Pulldown or Chins (3-4x12, 10, 8, 6)

Barbell Chest Press (3-4x12, 10, 8, 6)
tri-setted with
Dumbbell Pullover (4x10)
and
Seated Lat Row (4x10)

Cable Crossovers (3-4x12)
supersetted with
One Arm Dumbbell Row (3-4x12)

LEGS – Tuesday
Squats (6 x 15, 15, 12, 10, 10, 8)
supersetted with
Seated Calf Raise (4xMax)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Deadlifts (3 x 10)

SHOULDERS and ARMs- Wednesday
See above

Thursday

Leg Press (4 x 12, 10, 8, 6) supersetted w/
SLDLs (4 x 10 - 12)

Leg Extension (3x12)
supersetted with
Leg Curl (3x10-12)


UPPER BODY - Friday:
Incline Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)

Decline Press (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)

DB 1 Arm Rows ( 3 x 8)

Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Machine Dips (4xMax)
and
Pulley Pushdowns (4x12)


I was doing my shoulders and arms routine on Wednesday because I was right in the middle of this routine when I developed it. So I just kept it there until I took my week off. Then I started doing it first thing on Monday (my normal first day). If you're going to

This entire routine is based on supersetting (obviously). I really don't recommend doing this for too long without a week off in between..... maybe 8 weeks tops depending on your level and/ or age.

[sleepyles]

Well since I have learned a lot here, I may as well contribute to this great thread. (No comments in this thread please, just post of routine, as Old Fart stated in the beginning)

Monday (Legs and Abs):
Warmup
- 20 minutes cardio

Abs
- 3 sets x 40 standard crunches
- 3 sets x 30 hanging ab raises
- 3 sets x 30 abdominal cable crunches
- 3 sets x 20 medicine ball crunches
- 4 sets x 20 laying down side leg raises (2 times each side)

Legs
- 3 sets x 15 seated calf raises
- 3 sets x 12 dumbbell calf raises on steps
- 3 sets x 15 leg press machine calf raises
- 3 sets x 15 barbell lunges
- 3 sets x 12 deadlifts
- 3 sets x 20 kickbacks
- 2 sets x 15 hack squats
- 2 sets x 15 barbell squats
- 3 sets x 12 seated leg curls


Tuesday (Cardio):
- 1 hour of HIIT (High Intensity Interval Training) Cardio
- Muay Thai class


Wednesday (Arms and Chest):
Warmup
- 20 minutes cardio

Chest
- 3 sets x 12 incline dumbbell flyes
- 3 sets x 20 declined pushups
- 3 sets x 12 cable cross overs
- 2 sets x 25 dips
- 3 sets x 12 bench press (wide grip)
- 3 sets x 12 pec deck butterflyes

Arms
- 3 sets x 12 EZ bar preacher curls
- 3 sets x 10 hammer curls with dumbbell
- 3 sets x 12 concentration curls with dumbbell
- 3 sets x 12 reverse grip pushdowns
- 3 sets x 12 dumbbell extensions
- 3 sets x 12 dumbbell kickbacks
- 2 sets x 20 rope pushdowns

Cardio
- Finish off workout with 20 – 30 minutes cardio depending how tired I am or what time it is


Thursday (Cardio):
- 1 hour of HIIT (High Intensity Interval Training) Cardio
- Muay Thai class


Friday (Back and Shoulders):
Warmup
- 20 minutes cardio

Back
- 3 sets x 12 cable rows (palms facing down)
- 3 sets x 12 cable rows (palms facing each other inside)
- 3 sets x 12 cable rows (palms facing up)
- 3 sets x 10 dead lifts
- 4 sets x 10 hyperextensions
- 2 sets x 15 T Bar rows
- 3 sets x 12 bend over rows

Shoulders
- 3 sets x 12 military presses
- 3 sets x 12 front dumbbell raises
- 3 sets x 12 dumbbell lateral raises
- 3 sets x 12 reverse incline dumbbell flyes

Cardio
- Finish off workout with 20 – 30 minutes cardio depending how tired I am or what time it is

Saturday (Off):
- REST!!!


Sunday (Circuit Training):
When doing circuit training, I normally lift moderate or light since it is a full body workout aiming for 10 - 15 reps each while truly focusing on form and technique.

Cardio:
- 1 hour cardio (moderate)

Abs:
- 3 x 50 crunches on the floor/ mat
- 4 x 30 ab twists each side

Biceps:
- 3 x 90 lbs Alternating Dumbbell Curls
- 3 x 80lbs Hammer Curls each

Glutes:
- 3 x 50 Glute kick backs each side
- 3 x 60lbs Lunges

Calves:
- 3 x 80lbs Leg Press Calf Press
- 3 x 40lbs Single Calf Raises each

Chest:
- 2 x 50 pushup with exercise ball
- 3 x 250 lbs Bench Press
- 3 x 100 lbs Cable Cross Overs

Back:
- 3 x 300 lbs Deadlifts
- 3 x 180 lbs Machine Rows

Triceps:
- 3 x 75 lbs Tricep kick backs
- 3 x 80 lbs Tricep Rope Pushdowns

Lats:
- 3 x 150 lbs Lat Pulldowns (Back)
- 3 x 150 lbs Lat Pulldowns (Front)

[sleepyles]

I forgot the mention that everyday I do 30 minutes of cardio in the morning as soon as I wake up.

Here is a sample of the diet as well:

Breakfast: Bowl of Oatmeal and 4 egg white omellets with 1 yolk, and some fresh veggies chopped inside the omellet
Mid Morning Snack: 1 protein shake or yogurt and banana
Lunch: Large green salad with 2 tspn of dressing and 1 cup chick peas/ 1 can of tuna
Mid Afternoon Snack: 1 protein shake or piece of fruit
Dinner: 1 piece of chicken breast, salmon, steak and steamed veggies (brocolli, cauliflower, spinach - greener the better)
Late night snack: Cottage cheese and whole wheat crackers or 1 protein shake

[Old_Fart2]

This is a workout I compiled from several sources: Men’s Fitness, Bodybuilding.com and others. It’s initially based on German Volume Training. You can adapt the exercises to fit your equipment or schedule but stick to the basic idea which is to pick one or two compound exercises, do 10 sets of 10 reps at 60% of your One Rep Max (increasing the weight gradually during the program), then do a couple of auxiliary exercises. And you need at least a day's rest between each workout for recovery.

Day 1

Flat Bench – 10 sets of 10 reps
Pulldowns - 10 sets of 10 reps
Pressdowns – 3 sets of 8-10 reps

Day 2

Squats – 10 sets of 10 reps
Leg Curls – 10 sets of 10 reps
Donkey Curls – 3 sets of 10-15 reps

Day 3

Bent Over Rows – 10 sets of 10 reps
Incline Dumbbell Press – 10 sets of 10 reps
EZ Curls – 3 sets of 8-10 reps

The first few sets seem easy, the next few get really tough, then it seems that you get in a groove and just crank ‘em out. Squats are the toughest. After the first week, I thought to myself, no way I’m going to keep doing this. But I stuck with it for 6 weeks and ended up hitting a max on my bench at the end of it that I haven’t been able to do for about 15 years. Not bad for an old fart.