Member's Workout Routines

[Old_Fart2]

I've decided to start a new thread dedicated to Member's Workout Routines. Then when someone asks for a workout routine, we can just refer to this thread.

Feel free to add your favorite routines, current or past. I'd like to keep the thread devoted strictly to routines, not comments.

If you have any questions or comments about any of the routines, either PM a mod or the person who created it.

[Old_Fart2]

All beginners, newbies, rookies, pawns, what ever you call your self. If you have just started training this thread is for you. This is actually a program I made up for my brother; I hope you guys like it, give it a shot. It would also be great after a layoff from the iron.

8 Week Plan for Rookies

Day1 – Workout A
Day 2 – 20 minutes of cardio, fast pace
Day 3 – Workout B
Day 4 – 40 minutes of cardio, slower pace
Day 5 – Workout A
Day 6 – No gym
Day 7 – No gym
Day 8 – Workout B
Day 9 – 20 minutes of cardio, fast pace
Day 10 – Workout A
Day 11 – 40 minutes of cardio, slower pace
Day 12 – Workout B
Day 13 – No gym
Day 14 – No gym
*Repeat cycle 4 times, for a total of 8 weeks

The idea is too alternate workouts A and B each time your at the gym. Make sure you do 2 cardio days each week, and 3 weight workouts (separate day). Also take 2 rest days each week. The only conditions are that you do not do weights 2 days in a row, otherwise you can change the schedule as you need to.

Example:
Day1 – Workout A
Day 2 – 20 minutes of cardio, fast pace
Day 3 – No gym
Day 4 – Workout B
Day 5 – 40 minutes of cardio, slower pace
Day 6 – Workout A
Day 7 – No gym

Terms:
Rep – The number of times you will lift the weight for each set per exercise

Set – The number of times you will complete the desired rep range per exercise
Example 2 sets of 12 reps (2x12) = Lift the weight 12 times, rest for 60 seconds, then repeat again.

Superset – Do exercise A1, followed by exercise A2, then rest 60 seconds. After you have completed the required number of sets, move on too exercise grouping B1 and B2, ect.

Rest – try and minimize activity for the rest period, so the muscle can recovery and produce optimal strength for the next set. A good time to get a drink of water. Make sure you follow the rest period and go no longer, as it will keep the length of the workout shorter, and produce better results muscularly.

Concentric phase – When you are exerting force against the weight to move it, like in a bicep curl, the concentric phase is brining the bar from straight arms, to bent arms.

Eccentric phase – When the weight is moving with gravity, like in a bicep curl going from bent arm, to straight arm. Usually the lowering phase.

Rep speed – The concentric pahse should be quick, but with control. The eccentric phase is slower with control. The eccentric phase usually last 2-3 times as long as the lifting phase. Example 1 second to curl the weight, 2 seconds to lower the weight.
-----------------------------------------------------------------------------------------------
Follow for 8 Weeks

Check http://www.bodybuilding.com/fun/exername.php for exercise descriptions and videos.

Warm Up: For 10 minutes prior to the weight training, usually some type of cardio. DO not stretch unless a muscle is very sore.

Cool Down: For 5-10 minutes do a stretch, follow the chart I gave you. Hold each stretch for 15 seconds, and repeat them all twice.

Record the weight you lifted beside each exercise. Raise the weight by 2.5 lbs next time you do the exercise. Workout A bench press 75 lbs, next time workout A bench press 77.5 lbs.

Eat protein and carbs before and after every weight workout. Lots of them!

Sleep 8 hours each night to allow your body to adapt and change from the exercise.

Ask questions if you need help!

Workout A – 3 sets of 10 reps; Superset exercises; Rest 60 seconds between supersets.

A1 – Flat barbell bench press
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip that has your hands spaced to shoulder width, hold the barbell above your body/chest, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, push the barbell up over the middle of your chest until your arms are straight. Lower the bar down slowly.

A2 – Seated wide overhand grip (with a straight attachment) cable row
Sit down on the low pulley cable machine. Legs will be in front of you, and knees bent slightly. Make sure that a straight bar attachment is on the cable, so when you grip it, your palms are facing the floor. Your back should be straight, pull the handle into your stomach, and squeeze your should blades together. Return to the start position where your back is still straight, but your arms are out in front of you.

Palms are facing each other in the picture, MAKE sure yours are facing the floor.
B1 – Seated dumbbell overhead shoulder press
Pick up a pair of dumbbells and sit on a shoulder press bench (with a short, straight back) or a regular incline bench adjusted so the back is as straight up as possible. Press your back firmly against the back of the bench with your feet flat on the floor. Hold a dumbbell in each hand, just above shoulder level, with your elbows out and palms facing forward. Press the weights up until your arms are almost straight (your elbows should be just short of locked). Then slowly lower the dumbbells to the starting position.


B2 – Underhand, palms facing you chinup
Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Do not use the Gravitron machine!

C1 – Dumbbell step up onto a bench

Hold two dumbbells, one in each hand, at your side. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Can also be done with a barbell on your shoulders insteads of dumbbells. Make sure you do the correct number of reps per leg.



C2 – Hyperextension

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!




D1 – Dumbbell external shoulder rotation

Lay down flat on one side on a flat bench. Using a light dumbbell start the exercise with your right arm fully against the right side with the elbow flexed at a 90 degree angle and pinned against the left hip bone. Do not move your upper arm from this position during the exercise. Slowly raise the dumbbell by rotating the right arm upwards while maintaining your 90 degree bend in the elbow. When your lower arm is pointing straight up, lower it down until it is almost touching the bench. Repeat. Do not move your torso during the exercise.



D2 – Triceps cable pushdown

Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.



Workout B – 2 sets of 15 reps; Superset exercises; Rest 60 seconds between supersets.

A1 - Dumbbell lunge

Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat. Make sure your knee does NOT travel past your toes in the down position!



A2 – Lying leg curl machine

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up.

B1 – Dips

Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched, elbows should be at 90 degrees. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. Lean forward slightly throughout the movement.
Do not use the Gravitron machine!



B2 – Overhand wide grip lat pulldown (cable machine, high pulley, this bar //=======\\ )

Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!



C1 – Incline dumbbell chest press

Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.



C2 – Single arm dumbbell row

Begin with your right foot flat on the floor and your left knee resting on a flat bench. Then lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat, almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor in order to keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughtly parallel with your torso. After you've rowed the dumbbell up as far as you can, slowly lower it to the starting position. Switch arms after one set.



D1 – Barbell biceps curl with cambered bar ( /==\=/==\ )

Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.



D2 – Swiss ball abs curl

Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

[Old_Fart2]

3 Day a Week Program:

Monday:

Leg Press: 3 sets x 8-10 reps each
Bench Press: 3 sets x 8-10 reps each
Bent Over Row: 3 sets x 8-10 reps each
Shoulder Press: 2 sets x 8-10 reps each
Shrug: 2 sets x 8-10 reps
Close Grip Bench Press: 2 sets x 8-10 reps
Bicep Curl: 2 sets x 8-10 reps

Use a weight that you can barely do about 9-10 reps with on your first set.

Wednesday:

Leg Extensions: 4 sets x 10-12 reps
Leg Curl: 4 sets x 10-12 reps
Dumbbell Press: 4 sets x 10-12 reps
Seated Row: 4 sets x 10-12 reps
Dumbbell Overhead Press: 3 sets x 10-12 reps
Dips: 3 sets x 10-12 reps
Dumbbell Curl: 3 sets x 10-12 reps

Use a weight that you can barely do 11-12 reps with on your first set.

Friday

Same as Monday; use 5-10% less weight.

On off days do your cardio; I suggest a varation of HIIT training.

As you get stronger and it becomes easier to reach the maximum number of reps, increase your weight slightly for the following week. It's best to barely be able to get 8 or even only be able to get 7 by your 3rd set.

After about 8-10 weeks, it will be time to change up the exercises. Check this site for additional exercise or alternate exercises: ExRx Exercise & Muscle Directory

(Note: the underlined words contain links to the exercises)

[Old_Fart2]

Warm-up Sets: I always do at least 3 warm-up sets for the major muscle groups, i.e.: legs, chest and back. I generally start at about 50% of my working weight for 10-12 reps, then 75% of my working weight for 7-8 reps, then halfway between the previous set for 5-6 reps. For legs, I may do additional warm-ups.

If I’m doing shoulders or triceps after chest, I really don’t feel the need to do additional warm-up sets, or, at the most, a light warm-up set, since these muscles have been worked with chest. The same goes for biceps and traps after back.

Breathing: You always inhale during the eccentric or negative phase of the movement (the lengthening or extension of the muscle) and exhale during the concentric or positive phase of the movement (the shortening or contraction of the muscle). For example: when bench pressing, you would inhale as you lower the weight (the eccentric phase); then exhale as you push the weight back up (the concentric phase). This would hold true with all the pushing movements: chest, delts and triceps. When doing bent over rows, you would inhale as you lowered the weight (the eccentric phase) and exhale as you pull the weight back towards you (the concentric phase). This would apply to all the pulling movements: back, biceps and traps.

Speed: The eccentric phase of the movement should be done half as slowly as the concentric phase. A rule of thumb is to use a 4 count for the eccentric (or negative) phase and a 2 count for the concentric (or positive) phase.

It’s very important to control the weight on the eccentric phase of the movement; not just letting the weight drop but keeping the muscles tight. Think of your muscles as a coiled spring being pulled outward; then explode out of the bottom of the movement.

Rest: Rest between 60-90 seconds between sets; a little more between exercises and body parts – 90-120 seconds or just long enough to unload the weights (always unload the weights as a courtesy to others) and reload the weights for the next exercise.

General: Always carry a water bottle with you. It’s important to stay hydrated but you don’t want to waste time continually running to the water fountain. Also carry a towel with you to wipe off the equipment when you’re through with it (also as a courtesy to others). Additionally, I carry my gym bag so I can carry my straps, wraps, belt, notebook, mp3 player and cell phone (I only answer it when my wife calls; if you’re too important to ignore your cell phone for an hour just quit working out, go back to your high stress job and plan on dying at a young age). Remember, you’re not in the gym to talk on the cell phone, socialize, read the paper, etc.; you’re there to bust your ass, improve your body and your overall health.

[Old_Fart2]

Here's a variation:

3 Day a Week Program:

Monday:

Hack Squat: 3 sets x 8-10 reps each
Bench Press: 3 sets x 8-10 reps each
Bent Over Row: 3 sets x 8-10 reps each
Shoulder Press: 2 sets x 8-10 reps each
Shrug: 2 sets x 8-10 reps
Close Grip Bench Press: 2 sets x 8-10 reps
Bicep Curl: 2 sets x 8-10 reps

Use a weight that you can barely do about 9-10 reps with on your first set.

Wednesday:

Single Leg Split Squat (Alternate Legs): 4 sets x 10-12 reps
Dumbbell Straight Leg Deadlift: 4 sets x 10-12 reps
Dumbbell Press: 4 sets x 10-12 reps
Dumbbell Bent Over Row: 4 sets x 10-12 reps
Dumbbell Overhead Press: 3 sets x 10-12 reps
Lying Tricep Extension: 3 sets x 10-12 reps
Dumbbell Curl: 3 sets x 10-12 reps

Use a weight that you can barely do 11-12 reps with on your first set.

Friday

Same as Monday; use 5-10% less weight.

[Old_Fart2]

This is an intermediate program (2-5 years training experience) for guys with busy schedules. I would recommend doing the 4 day split, however, if pressed for time, you could do workouts 1 and 2. Alternate the rep range each week, and things would move along nicely. If you can spare 45 minutes 4 times a week then I would recommend the split being:

day 1 on
day 2 on
day 3 off
day 4 on
day 5 off
day 6 on
day 7 off

that or

day 1 on
day 2 on
day 3 off
day 4 on
day 5 on
day 6&7 off

or

day 1 on
day 2 on
day 3 off
day 4 off
day 5 on
day 6 on

If you were able to do it, and had the ability to train twice each day, then you would alter the reps for day 3 and 4 to 3 sets of 12-15 reps and perform those workouts in the evening after day 1 and 2 respectively. That would allow 8 workouts in the week.
Order  Perform one set of a1, followed immediately by one set of a2. Rest 90 seconds, and repeat a1/a2. After three sets are completed move onto b1 and b2.

Tempo  (1-0-2) 1 second up phase, 0 second pause, 2 second down phase.

Rest Periods  Day 1 and 2 rest should be 90-120 seconds between each superset. Day 3 and 4 rest should be between 30-45 seconds between each superset.

Abdominals to be trained 3-4 times each week. Exercise selection is up to you; however, choose at least one oblique, one abdominal, and one lower back exercise for each workout.


4 sets of 5-7 reps
(Day 1 – upper body)
A1. Flat barbell bench press
A2. Overhand bent-over barbell row
B1. Incline dumbbell flys
B2. Overhand lat pull down machine
C1. Standing barbell push press
D1. Barbell biceps curl
D2. Lying barbell skull crushers

4 sets of 5-7 reps
(Day 2 – lower body)
A1. Barbell back squat
A2. Standing leg curl machine
B1. Dumbbell bench step up
B2. Single leg weighted back extension
C1. Seated calf raise
C2. Standing calf raise

4 sets of 10-12 reps
(Day 3 – upper body)
A1. Underhand lat pull down machine
A2. Incline dumbbell press
B1. Seated rowing machine
B2. Cable crossover
C1. Bent over dumbbell flys
C2. Seated dumbbell side lateral raises
C3. Seated calf raise machine

4 sets of 10-12 reps
(Day 4 – lower body)
A1. Barbell bent leg deadlift
A2. Leg extension machine
B1. Lying leg curl machine
B2. Dumbbell split squat
C1. Incline dumbbell biceps curl
C2. Triceps rope press down

[Old_Fart2]

3 Day Total Body Plan

With his plan you will train 3 times each week, and three cardio sessions on the off days. It may not look like each muscle get hit each day, but it does. Abs and lower back are to be trained 3 times each week, choose your own exercises, but for every set of abs you must also do a set for the obliques and lower back. Drink a lot of water, and eat a high protein clean diet. Emphasize carbs and protein in the morning till mid afternoon; consume protein with fats in the late afternoon and evening. Increase water intake by at least 1 liter while following this program. It is recommended you get between 7-10 hours sleep each night. Follow proper post workout nutrition. Tempo is like this 201, meaning 2 second down phase, zero second pause mid rep, and 1 second up phase. I would reccomend follwing this program for 4-6 weeks, and no longer than 8 weeks without taking some time off for full recovery.

Parameters

Day 1
Method: Maximal Strength
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201

Day 2
15 minutes of moderate intensity uphill walking

Day 3
Method: Endurance Strength
Sets: 3
Reps: 24
Load: 26RM
Rest: 90 seconds between antagonist supersets
Tempo: 101

Day 4
20 minute interval training workout at a 3:1 work to rest ratio

Day 5
Method: Muscle Hypertrophy
Sets: 4
Reps: 10
Load: 12RM
Rest: 75 seconds between antagonist supersets
Tempo: 203

Day 6
45-60 minute low intensity walk/jog

Day 7
Off for rest

Exercises

Day 1
A1. Barbell back squat
A2. Lying leg curl machine
B1. Flat barbell bench press
B2. Bent-over barbell row (mid overhand grip)
C1. Weighted underhand grip chin-ups
C2. Weighted dips
D1. Underhand barbell shrugs

Day 2
15 minutes of moderate intensity uphill walking


Day 3
A1. Sumo deadlifts
A2. High bar barbell back squat heels elevated on two 25 lb plates
B1. Overhand shoulder width lat pulldown
B2. Dumbbell shoulder press
C1. Incline dumbbell flys
C2. Prone incline bench dumbbell reverse flys
D1. Overhand grip barbell curls
D2. Reverse grip triceps pressdown (Supinated hands)

Day 4
20 minute interval training workout at a 3:1 work to rest ratio

Day 5
A1. Incline dumbbell bench press
A2. Seated rows
B1. Barbell front squat
B2. Lying leg curl machine
C1. Overhand grip pull-ups
C2. Seated dumbbell side laterals
D1. Barbell lunge
D2. Seated calf raise
E1. Incline dumbbell biceps curl
E2. Triceps rope pressdown

Day 6
45-60 minute low intensity walk/jog

Day 7
Off for rest

Here's a link to a spreadsheet that I created for this program: 3 Day Program Spreadsheet - Old Fart

[Old_Fart2]

4 Day Total Body Plan

With his plan you will train 4 times each week, and three cardio sessions on the off days. It may not look like each muscle get hit each day, but it does. Abs and lower back are to be trained 3 times each week, choose your own exercises, but for every set of abs you must also do a set for the obliques and lower back. Drink a lot of water, and eat a high protein clean diet. Emphasize carbs and protein in the morning till mid afternoon; consume protein with fats in the late afternoon and evening. Increase water intake by at least 1 liter while following this program. It is recommended you get between 7-10 hours sleep each night. Follow proper post workout nutrition. Tempo is like this 201, meaning 2 second down phase, zero second pause mid rep, and 1 second up phase. I would recommend this program for 3-4 weeks, and no more than 5 weeks without taking a full week off for full recovery

Parameters

Day 1
Method: Maximal Strength
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201

Day 2
Method: Endurance Strength
Sets: 2
Reps: 24
Load: 26RM
Rest: 90 seconds between antagonist supersets
Tempo: 101

Day 3
15 minutes of moderate intensity uphill walking

Day 4
Method: Explosive Strength
Sets: 8
Reps: 3
Load: 18RM*
Rest: 60 seconds between sets
Tempo: As fast as humanly possible!

Day 5
Off or/ 20 minute interval training workout at a 3:1 work to rest ratio

Day 6
Method: Muscle Hypertrophy
Sets: 4
Reps: 10
Load: 12RM
Rest: 75 seconds between antagonist supersets
Tempo: 302

Day 7
Off for rest

Exercises

Day 1
A1. Barbell back squat
A2. Lying leg curl machine
B1. Flat barbell bench press
B2. Bent-over barbell row (mid overhand grip)
C1. Weighted underhand grip chin-ups
C2. Weighted dips
D1. Underhand barbell shrugs

Day 2
A1. Sumo deadlifts
A2. High bar barbell back squat heels elevated on two 25 lb plates
B1. Overhand shoulder width lat pulldown
B2. Dumbbell shoulder press
C1. Overhand grip barbell curls
C2. Reverse grip triceps pressdown (Supinated hands)

Day 3
15 minutes of moderate intensity uphill walking

Day 4
A1. Flat barbell bench press
A2. Underhand narrow grip lat pulldown
B1. Barbell lunge
B2. Jump squats
C1. Single arm dumbbell snatch
C2. Standing calf raise

Day 5
Off or/ 20 minute interval training workout at a 3:1 work to rest ratio


Day 6
A1. Incline dumbbell bench press
A2. Seated rows
B1. Barbell front squat
B2. Lying leg curl machine
C1. Overhand grip pull-ups
C2. Seated dumbbell side laterals
D1. Reverse barbell lunge
D2. Seated calf raise
E1. Incline dumbbell biceps curl
E2. Triceps rope pressdown

Day 7
Off for rest

[Old_Fart2]

I wanted to address some lagging body parts, mainly back and shoulders. I have made up a new routine for the next 12 weeks, it will be the same exercises through out, but the parameters will change every 2 weeks. Charles Polquin has said “a muscle adapts to a workout after 2 sessions”, or in my case every two weeks. This is what I have planned.

Week 1,2,7,8

Day 1

Overhand barbell row 4x5
Shoulder width lat pulldown 2x7
Romanian deadlift 2x7
Rope pulldown to the neck 1x10
Barbell biceps curl 2x7
Incline dumbbell curls 1x10
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7

Day 2

Barbell push press 4x5
Barbell upright row 2x7
Dumbbell “L” side lateral 2x7
Dumbbell press 1x10
Lying triceps extension 2x7
Dips 1x10
Seated calf raise 3x10

Day 3

Barbell back squat 4x5
Stiff leg deadlift 2x7
Two barbells split squat 2x7
Lying leg curl 1x10
Underhand barbell shrugs 2x7
T4 lat pull down behind the neck 1x10
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7

Day 4

Dumbbell shoulder press 4x5
Single arm dumbbell snatch 2x7
Bent over dumbbell flys 2x7
Straight arm side lateral raise 1x10
Incline dumbbell press 2x7
Flat barbell bench press 1x10
Standing calf raise 3x10

Day 5

Underhand barbell row 4x5
Hanging power clean 2x7
Seated overhand row 2x7
Dumbbell biceps curl 2x7
Straight bar triceps pressdown 2x7

Day 6
Flat barbell bench press 4x5
Incline dumbbell press 2x7
Decline dumbbell flys 2x7
Cable crossover 1x10
Barbell good morning 2x7
Weighted low back extension 1x10
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7
--------------------------------------------------------------------
Week 3,4,9,10

Day 1

Overhand barbell row 5x4
Shoulder width lat pulldown 3x6
Romanian deadlift 3x6
Rope pulldown to the neck 1x9
Barbell biceps curl 3x6
Incline dumbbell curls 1x9
Weighted cable crunch 3x6
Leg raise 2x15
Weighted crunch 3x6

Day 2

Barbell push press 5x4
Barbell upright row 3x6
Dumbbell “L” side lateral 3x6
Dumbbell press 1x9
Lying triceps extension 3x6
Dips 1x9
Seated calf raise 3x10

Day 3

Barbell back squat 5x4
Stiff leg deadlift 3x6
Two barbells split squat 3x6
Lying leg curl 1x9
Underhand barbell shrugs 3x6
T4 lat pull down behind the neck 1x9
Weighted cable crunch 3x6
Leg raise 2x15
Weighted crunch 3x6

Day 4

Dumbbell shoulder press 5x4
Single arm dumbbell snatch 3x6
Bent over dumbbell flys 3x6
Straight arm side lateral raise 1x9
Incline dumbbell press 3x6
Flat barbell bench press 1x9
Standing calf raise 3x10

Day 5

Underhand barbell row 5x4
Hanging power clean 3x6
Seated overhand row 3x6
Dumbbell biceps curl 3x6
Straight bar triceps pressdown 3x6

Day 6
Flat barbell bench press 5x4
Incline dumbbell press 3x6
Decline dumbbell flys 3x6
Cable crossover 1x9
Barbell good morning 3x6
Weighted low back extension 1x9
Weighted cable crunch 3x6
Leg raise 2x15
Weighted crunch 3x6
----------------------------------------------------
Week 5,6,11,12

Day 1

Overhand barbell row 6x3
Shoulder width lat pulldown 4x5
Romanian deadlift 4x5
Rope pulldown to the neck 2x8
Barbell biceps curl 4x5
Incline dumbbell curls 2x8
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7

Day 2

Barbell push press 6x3
Barbell upright row 4x5
Dumbbell “L” side lateral 4x5
Dumbbell press 2x8
Lying triceps extension 4x5
Dips 2x8
Seated calf raise 3x10

Day 3

Barbell back squat 6x3
Stiff leg deadlift 4x5
Two barbells split squat 4x5
Lying leg curl 2x8
Underhand barbell shrugs 4x5
T4 lat pull down behind the neck 2x8
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7

Day 4

Dumbbell shoulder press 6x3
Single arm dumbbell snatch 4x5
Bent over dumbbell flys 4x5
Straight arm side lateral raise 2x8
Incline dumbbell press 4x5
Flat barbell bench press 2x8
Standing calf raise 3x10

Day 5

Underhand barbell row 6x3
Hanging power clean 4x5
Seated overhand row 4x5
Dumbbell biceps curl 4x5
Straight bar triceps pressdown 4x5

Day 6
Flat barbell bench press 6x3
Incline dumbbell press 4x5
Decline dumbbell flys 4x5
Cable crossover 2x8
Barbell good morning 4x5
Weighted low back extension 2x8
Weighted cable crunch 2x7
Leg raise 2x15
Weighted crunch 2x7


So basically the exercises remain constant like I said and the parameters change. Every other week I increase by one set, and decrease the reps by 1. It is basically a linear periodized program, but it does not follow the normal structure. I do train different fiber types through out. I guess it’s a hybrid program between linear periodiztion and the Eastern European training philosophies. Try it for your self if you want a challenge.

[Old_Fart2]

This program is intended for size gains and building muscle mass, we are aiming for hypertrophy and so there are a lot of compound exercises and big free-weight movements involved



MONDAY
Chest & Bicep

Chest:
Flat Bench Press --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps

Incline Bench Press --- Set1 = 12reps, Set2 = 10reps, Set3 = 8reps

Dumbbell Pullover --- Set1 = 12reps, Set2 = 10reps, Set3 = 10reps, Set4 = 8reps

Flat Dumbbell Fly --- 3 Sets x 10reps

Biceps:
Barbell Curls --- Set1 = 12reps, Set2 = 10reps, Set3 = 8reps, Set4 = 6reps

Incline Alternating Dumbbell Curls --- Set1 = 10reps, Set2 = 10reps, Set3 = 8reps

Preacher Barbell Curls --- 3 Sets x 10Reps



TUESDAY
Legs

Calves:
Standing Calve Raise --- 4 sets x 10-15reps

Standing Reverse Calve Raise --- 4 sets x 10-15reps

(SUPERSET STANDING CALVES RAISE WITH STANDING REVERSE CALVE RAISE)

Seated Calve Raise --- 3 sets x 12reps

Quadriceps:
Squat --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps

Leg Press --- 4 Sets x 8reps

Leg Extension --- 3 Sets x 10reps

Hamstrings
Leg Curl (Seated) --- 3 Sets x 10reps

(SUPERSET LEG EXTENSION WITH LEG CURL)



WEDNESDAY = OFF/REST



THURSDAY
Back & Tricep

Back:
Deadlift --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps

Wide Grip Pull-ups --- 3 sets x as many reps as you can

Barbell Rows --- Set1 = 12reps, Set2 = 10reps, Set3 = 8reps

Straight Leg Deadlift --- 3 Sets x 12reps

Triceps:
Close Grip Bench Press --- 3 Sets x 10reps

Dips --- 4 Sets x as many reps as you can

Tricep Extension (1-Arm) --- Set1 = 12reps, Set2 = 10reps, Set3 = 10reps, Set4 = 8reps



FRIDAY
Shoulders, Traps and Calves

Shoulders:
Barbell Shoulder Press (Seated) --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps

Upright Row --- Set1 = 12reps, Set2 = 10reps, Set3 = 8reps

Lateral Raise --- Set1 = 12reps, Set2 = 10reps, Set3 = 10reps

Rear/Bent Over Side Raise --- 3 Sets x 10reps

Traps:
Barbell Shrugs --- Set1 = 10 reps, Set2 = 8reps

Dumbbell Shrugs --- Set1 = 10 reps, Set2 = 8reps

Calves:
Standing Calve Raise --- 4 sets x 10-15reps

Standing Reverse Calve Raise --- 4 sets x 10-15reps

(SUPERSET STANDING CALVES RAISE WITH STANDING REVERSE CALVE RAISE)



SATURDAY AND SUNDAY = OFF/REST



Note: the underlined words contain links to the exercises

Note: you need to choose a suitable amount of weight to be able to perform the required amount of reps, eg if you need to perform 12 reps and you cannot do all 12 reps then the weight is too heavy and visa-versa, when the amount of reps drop on the following set you may have to add weight (pyramid) in order to be able to do that amount of reps, if you can do more then the weight is too light, you must choose the right weight for you accoridng to the amount of reps you will be performing

Caution: if a certain exercise irritates or doesnt feel confortable with your body, to avoid risk of injury simply substitue another exercise in that place but make sure it works the same intended muscle, this can also be done if you do not have the necessary equipment for a particular exercise, see these site for more exercises:

Bodybuilding.com Exercises

Exrx.net Exercises



Remember, if your diet is not right, you wont gain! Get your eating in check and follow the diet provided if you cannot make your own

[Old_Fart2]

You will need to purchase some Prolab-Nlarge2 or an equivalent weight gain shake

Day 1

Meal 1
Oats cereal --- 400kcals - 15g pro - 37g carb - 12g fat
50g oats serving, 300ml whole milk
+
Nuts --- kcals300 - 12g pro - 7g carb - 20g fat
50g nuts (handful)

Meal 2
Chicken pasta --- 450kcals - 30g pro - 80g carb - 3g fat
1 plate chopped up chicken mixed with regular pasta

Meal 3
N-large2 + milk --- 800kcals - 60g pro - 100g carb - 15g fat
1 serving (4 scoops) and 300ml of whole milk

Meal 4
Grilled chicken w/ Potato salad --- 700kcals - 35g pro - 120g carb - 15g fat
150g Chicken (breast/fillet), 400g PS

Meal 5
Peanut butter sandwich x 2 --- 960 kcal - 40g pro - 70g carb - 50g fat
40g PB, 2 slices white bread, margarine (each)

Meal 6
N-large2 + milk --- 800kcals - 60g pro - 100g carb - 15g fat
1 serving (4 scoops) and 300ml of whole milk



Day 2

Meal 1
Beagle w/ cheese --- 340kcals - 12g pro - 40g carb - 12g fat
1 regular sized plain bagel, 50g cheese spread
+
Nuts --- kcals300 - 12g pro - 7g carb - 20g fat
50g nuts (handful)

Meal 2
Chicken chow mein --- 450kcals - 20g pro - 65g carb - 5g fat
1 plate chopped up chicken with regular egg noodles

Meal 3
N-large2 + milk --- 800kcals - 60g pro - 100g carb - 15g fat
1 serving (4 scoops) and 300ml of whole milk

Meal 4
Steak and chips (fries) --- 900kcals – 45g pro – 80g carb – 30g fat
250g sirloin w/ half plate oven fries

Meal 5
Cheese sandwich x 2 --- 950kcals - 40g pro - 90g carb - 40g fat
50g cheddar cheese, 2 slices white bread (each sandwich)

Meal 6
Bacon & Egg sandwich x 2 --- 700kcals - 40g pro - 70g carb - 30g fat
1 egg, 1 slices white bread and 2 slices/rashers of bacon (each)



Day 3

Meal 1
Oats cereal --- 400kcals - 15g pro - 37g carb - 12g fat
50g oats serving, 300ml whole milk
+
Choc chip muffin --- 300kcals - 5g pro - 36g carb - 15g fat
Regular sized muffin

Meal 2
Beef roll --- 650kcals - 45g pro - 25g carb - 10g fat
1 burger bun, 100g wafer thin roast beef and 30g cheddar cheese (similar to Arby’s)

Meal 3
N-large2 + milk --- 800kcals - 60g pro - 100g carb - 15g fat
1 serving (4 scoops) and 300ml of whole milk

Meal 4
Pizza --- 860kcals - 25g pro - 80g carb - 25g fat
Oven pizza (11 inch diameter)

Meal 5
Rice and chicken --- 800kcals - 40g pro - 60g carb - 5g fat
70g rice, 150g chicken

Meal 6
Chicken sandwich x 2 --- 800kcal - 50g pro - 70g carb - 20g fat
2 slices white bread, margarine and 150g wafer thin roast chicken (each)


Everyday’s total --- Calories = 4500 – Protein = 250g – Carbohydrates = 500g – Fat = 130g

(Don’t worry; not all the fat is saturated which is the one you may be afraid of)


EAT EVERY 2.5-3HOURS

Note: All amounts/numbers are not precise and are approx.

Note: this is the 'template/outline' of your diet

you can of course add or take out anything that you want but you must ensure that the meal you are replaceing is equivalent (nutritional-wise) to the new one your putting in

this is the minimum in each meal; you can obviously add your own dressing/sauces etc to any meal you like

you can use these 3 days to rotate or you can mix them up and arrange it yourself, so long as theres an equilibrium

if you was to eat out one day, simply replace that in the meal that you would normally eat at that time,

if you dont need as much you can take some food out and if you need more you can add in a few snacks of your own


a nice preworkout shake that is good to increase protein synthesis is:

Shake --- 300kcals - 20g pro - 27g carb - 12g fat
3 egg whites + 450ml of whole milk

if you wish to inlcude this please have it 30-45mins before training

[Old_Fart2]

So you want that 6-pack do ya? Follow my program for 8 weeks and your ab's will be carved deeper than you could have possibly imagined! Mind you, you'll need a low enough body fat percentage to see them!!

Exercise Descriptions: instructional execution and what aspect of abs the movement works

I will provide an explanation for each of the exercises within the instructions below. The words I place in brackets will indicate which part/parts of the abdominal muscle that the movement focuses on. The desired number of reps is specified for each exercise.

Note: Don't worry if you can't complete as many as I specify, simply work your way up gradually until you can.


--------------------------------------------------------------------------------

Weeks 1 - 4 Mass Building

The first 4 weeks of the plan are designed to not only add mass to your ab's but also power. Do 3 sets of each exercise, performing between 8-10 repetitions per set, unless stated otherwise. You should try and reach failure as with any exercise, so pile on that weight!! Aim to perform each week's exercises 3 times a week with about 1 days rest in between, for example Monday, Wednesday, Friday.

Week 1

Weighted Leg Over (20-25 each leg) (lower abdominal & oblique's )

Weighted Leg Over Description

For this exercise, you’ll need a set of ankle weights for each leg (pink is optional...lol). Lie flat on your back in the shape of the letter T, with your arms pointing straight out from your sides. Raise your left leg up so that your left foot points straight toward the ceiling. Your right leg should rest flat on the floor. Slowly rotate your pelvis to the right, bringing your left leg across your body, and lightly touch your left foot to the ground beside you. Raise your left leg back above you and repeat for the necessary repetitions. Switch positions so that your right leg is now above you and your left leg is flat on the floor. Repeat the exercise once more for the necessary repetitions, this time dropping your right leg to the left side.

Hanging Leg Raises (lower abdominal)

Hanging Leg Raises Description

Hang from a pull-up bar and with your knees slightly bent, slowly raise your legs and curl your trunk as if to touch your knees to your forehead. Go only slightly above parallel. Try to hold the contracted position for two to five seconds before slowly returning to the starting position and repeat.

Weighted Crunch (upper abdominal)

Weighted Crunch Description

Lie flat on a mat with your knees bent and both feet flat on the floor. Place a weight plate flat on your chest, folding your arms across it to hold it in place. Slowly curl your torso forward, raising your head and shoulder blades off the floor and bring you pelvis towards you head at the same time. Pause for 2-5 seconds, then slowly lower yourself back to the floor, resisting the weight on the way down.

Week 2

Hanging Weighted Twisted Raises (20-25 each leg) (lower abdominal & oblique's)

Hanging Weighted Twisted Raises Description:

Attach a set of ankle weights to your feet and hang from a pull-up bar with your hands spaced wider than shoulder-width apart. Your legs should hang straight underneath you. Tilt your pelvis upward, then slowly raise your knees up and to the right. Try and imagine you are trying to touch the right side of your hip to your chest. Slowly lower your legs back down and repeat, this time raising your knees up to the left.

Dumbbell Leg Lift (lower abdominal)

Dumbbell Leg Lift Description:

Lie flat on your back with your legs straight and your arms at your sides. Place a dumbbell by your feet and wrap your feet around the handle. The bell of the dumbbell should rest on the tops of your feet with the other end touching the floor. Tuck your hands under your buttocks with the palms facing down. Keeping your legs together (knees unlocked), slowly raise them up until your feet are about 18 inches off the floor. Your upper body should stay flat on the floor as you go. Hold this position, then slowly lower your legs back down, stopping before the weight touches the floor.

Seated Bench Crunch (upper abdominal)

Seated Bench Crunch (upper abdominal)

Take a bench with a back and place it facing away form the tricep pushdown machine. Attach a Y-shaped rope to the cable, grasp the rope and sit down in the seat, pressing your back against the backrest. Pull down the rope so that both of its knotted ends rest slightly against the inside edge of each of your shoulders. Slowly curl your torso toward your knees, moving only your shoulders and upper back away from the backrest, and contract the abdominal muscles, then return slowly to the upright position.

Week 3

Repeat Week 1

Week 4

Repeat Week 2

Weeks 5 - 8 Definition

The idea now is that you have added mass to your ab's, but need to fine tune things a bit more by adding definition. Here you should again do 3 sets of each exercise, but this time with between 30-50 reps per set, it sounds like a lot but works wonders! This is the desired range, so don't worry if you can't do it first time round, think of it as something to aim for. Once again aim to perform each set of exercises about 3 times a week, when adding definition I like to do ab's every other day but NOT everyday!!

Week 5

1. Cross Leg Crunches (oblique's)

Description:

Lie flat on a mat with you knee's bent and your feet flat on the ground, take your left foot and place in on you right knee. Now place your left arm flat on the mat palm facing downwards. Now curl your right shoulder off the ground and imagine your trying to make it touch you left knee, at the same time your left arm being out straight should mean you left shoulders is pushed into the mat and thus doesn't want to raise up. Once again roll your pelvis towards your head and hold for 2-5 seconds, then slowly lower back to the floor and repeat. Once you've completed the necessary amount of reps, simply swap legs and arms and repeat.

2. Reverse Crunches (lower abdominal)

Description:

Lie flat on a mat and imagine your feet are up on a weights bench, so your knees should be bent to a 90 degree angle, to the ground. Instead of raising your head and shoulders of the ground, roll you pelvis, bringing your knee's towards your head. Pause for 2-5 seconds, then slowly lower yourself back to the floor.

3. Crunches (upper abdominal)

Description:

Lie flat on a mat with your knees bent and both feet flat on the floor. Slowly curl your torso forward, raising your head and shoulder blades off the floor and try and bring you pelvis towards you head at the same time. Pause for 2-5 seconds, then slowly lower yourself back to the floor.

Week 6

1. Crossover Oblique Crunches (oblique's)

Description:

Lie flat on a mat and imagine your feet are up on a weights bench, so your knees should be bent to a 90 degree angle, to the ground. Place your hands by the side of your head with your elbows pointing outwards. Now take your left elbow and touch you right knee with it, to make this easier roll you pelvis towards you head and this will bring you knee closer. Hold for 2-5 seconds and then lower slowly and the repeat on the other side, until you reach the desired amount of reps.

2. Feet Up Crunches (lower abdominal)

Description:

Lie flat on a mat with your feet up on a weights bench and you knees should be bent to a 90 degree angle. Slowly curl your torso forward, raising your head and shoulder blades off the floor and try and bring you pelvis towards you head at the same time. Pause for 2-5 seconds, then slowly lower yourself back to the floor.

3. Swiss Ball Crunches (upper abdominal)

Description:

Lie back on a ball, knees bent and both feet flat on the floor. Slowly curl your torso up and forward, raising your head and shoulder blades off the ball. Be careful to go slowly, as your balance on the ball will also be working your obliques and other muscles as they help stabilize you. Pause for 2-5 seconds, then slowly lower yourself back down.

Week 7

Repeat week 5

Week 8

Repeat week 6

[Old_Fart2]

I drug this out of one of the old posts:

I basically follow an old school powerlifting routing where you do the core lifts as heavy as hell for 6-8 reps and then do something like 2X10 of assistance work.
This is basically it...and I have gained some good mass off of it:

Monday:
Squats 2 x 6-8
Box squats 2 x 4-6
Leg presses 2 x 5 (pick two of these pressing movements, alternate)
weighted abs 2 x 20
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 6-8 (or a variation of)
Posterior core movement 2 x 10-20.
weighted abs 2x20
Bent over rows or some type of row 2 x 4-6
Reverse grip narrow grip pull downs 2 x 6-8
Standing wide grip curls 2 x 8-10

*Have to attribute this routine to Exmgg from Iron Addicts*

[Old_Fart2]

8x3 Program:

Monday:

Chest/Tri’s

Bench Press: 8 sets x 3 reps each
Incline Dumbbell Press: 3 sets x 8-10 reps each
Incline Fly (the illustration show a Flat Fly - just use an incline bench instead): 3 sets x 8-10 reps each

Close Grip Bench: 6 sets x 3 reps
Pressdown: 2 sets x 8-10 reps
Dips (can use weights to make more challenging): 2 sets x 8-10 reps

Cardio: (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.

Tuesday

Legs

Leg Press: 8 sets x 3 reps each
Stiff Legged Deadlift: 8 sets x 3 reps each
Leg Extension: 3 sets x 8-10 reps each
Leg Curl: 3 sets x 8-10 reps each

Wednesday

Shoulders

Shoulder Press (I like to use the Smith Machine on these): 6 sets x 3 reps each
Side Dumbbell Raises: 3 sets x 8-10 reps each
Rear Dumbbell Raises: 3 sets x 8-10 reps each

Cardio: (from Adonis) Incline Treadmill walking: Walking on treadmill at 3.5 with a 5% angle. Increase angle 0.5% each week until 10%.At that point increase speed by 0.5 mph and bring incline back to 5%. Continuous pace exercise for 20-40 minutes. Or, I like to do the Stair Master for 20-25 minutes at a continuous pace

Friday

Back/Bi’s

Bent Over Row: 8 sets x 3 reps
Pulldowns: 3 sets x 8-10 reps
Close Grip Pulldown: 3 sets x 8-10 reps

Barbell Curl (I use the EZ Curl bar; easier on my wrists): 6 sets x 3 reps
Incline Dumbbell Curl: 2 sets x 8-10 reps
Cable Curl: 2 sets x 8-10 reps

Cardio: (from Adonis) Standard Interval Training: Running at 6.5 mph for 1-3 minutes, followed by walking/light jog at 4.0 mph for 1-3 minutes. Make sure you keep the work time(running), and the rest time(walking) equal in length. Increase the speed by 0.5 mph when you can complete 25 minutes total time. Begin with 15 minutes of exercise, and increase time by 1 minute each week. (Instead of running, I do intervals on the stationary bike)

General: On the sets of 8x3 and 6x3, begin with 80% of your One Rep Max. (If you don’t know your 1RM, go to this site: Jackal’s Gym. Click on Programs, Max Calculator, enter you number of reps and the weight. The program will calculate your 1RM.). Keep your rest to 30-60 seconds between sets.

The second week, add another set; the third week, add another. Then drop back down to 8 sets and increase the weight. Do this for about 9 weeks.

If you want to continue the program, you can simply change exercises or muscle group pairings, for example, use Incline Bench instead of Flat Bench, do Squats instead of Leg Press, etc.

PM me if you have any questions about this or any of the other programs (or PM the person who created the program).

[Old_Fart2]

The 5X5:

This is a great workout for increasing mass and overall strength

Monday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

Before beginning the program it is important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re gonna be sore as hell.

If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).

Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5 sets of 5.

[Old_Fart2]

Use the same weight for each set +/- 5 lbs depending on if the weight was too light(more reps could be done) or too heavy (didn't get required reps).

Superset a1, with a2. b1 with b2

Monday: 5 sets of 5 reps with 70 seconds rest between sets
a1: Olympic Squats
a2: Lying leg curls
b1: barbell bench press
b2: bent over barbell overhand grip rows
c1: dips
c2: overhand shoulder width grip lat pulldowns

Wednesday: 3 sets of 10 reps with 45 seconds rest between sets
a1: Chinups
a2: Standing Military Press
b1: Deadlifts
b2: leg extension
c1: decline bench dumbbell press
c2: single arm seated cable row

Friday: 2 sets of 25 reps each with 90 seconds rest between sets
a1: Front barbell squats
a2: barbell good morning
b1: narrow grip bench press
b2: seated cable row wide overhand grip
c1: dumbbell front raise
c2: underhand lat pulldown, keep arms bent at 90 degrees throughout movement

Do 10 minutes of option work at the end of each workout. Work anything you want, more chest, or work arms and calves. Maybe some rehab work you need to do for a shoulder injury. Anything. this time is for you to have "fun".

Raise the weight by 2.5% or 5 lbs every week which ever is less on days 1 and 2.

Do not raise the weight on day 3, keep it the same, but decrease rest period by 5-10 seconds each week.

[Old_Fart2]

This is one of her past workouts:

Ms. Fart’s Workout:

Monday:

Chest/Tri’s

Incline Bench: 3 sets x 8-12 reps each
Machine Press: 3 sets x 8-12 reps each
Dips/Pushups Superset: 3 sets x as many reps as possible

Close Grip Bench: 3 sets x 8-12 reps
Extensions (use rope): 3 sets x 8-12 reps

Cardio: Elliptical – 20 minutes

Tuesday

Legs

Squat: 3 sets x 8-12 reps each
Leg Press: 3 sets x 15 reps each
Leg Extension: 3 sets x 8-12 reps each
Leg Curl: 3 sets x 8-12 reps each
Lunges: 3 sets x as many as possible

Wednesday

Shoulders

Side Dumbbell Raises: 3 sets x 8-12 reps each
Front Raises: 3 sets x 8-12 reps each
Rear Dumbbell Raises: 3 sets x 8-10 reps each

Cardio: Stair Climber – 20 minutes

Thursday

Bleachers: Run 5 straight up and back down, rest 1-1/2 minutes, repeat for a total of 5 sets. Then do sprints around the track: sprint the straight part, walk the curve, repeat until you drop.

Friday

Back/Bi’s

Supine Row: 3 sets x 8-12 reps
Close Grip Seated Row: 3 sets x 8-12 reps
Pullovers: 3 sets x 8-12 reps

Cable Curl: 3 sets x 8-12 reps
Incline Dumbbell Curl: 3 drop sets x 8-10 reps

Cardio: Stair climber – 20 minutes

Do this for 8 weeks. As you start keep the reps in the 12 rep range. By the end of the 8 weeks, you should have increased the weight on all the exercises and should be doing around 8 reps.

[Old_Fart2]

OK, here ya go...

I had the same problem. Had, not anymore. I resumed training when I was 30, after two carpel tunnel surgeries and an elbow surgery. Even without those setbacks, my bi's lagged behind everything else. Big back, chest, legs, and skinny-in-comparison arms. Now, people compliment me on them. I decided to throw caution to the wind, analyze it and fix it.

I always start with a basic movement, but I switched to an olympic bar and started to see how much I could do. I wanted to curl with what alot of people bench press. (Brought my ego into play.)

For lower biceps I did preachers.
For stretching I did incline dumbells
For peak I did curls off the flat side of the preacher bench.
Then it was hammer time. Hammer curls for the brachialis muscle that lays under the bicep.

Here's some of the stuff I did with this.

I overtrained on purpose. I trained them nearly every day, at least 5-6 times a week. This was deliberate. I followed that up with 4 days of rest and then waited till they weren't sore, and made them sore again. That was about three times a week. After a month of that, I trained them twice a week.

I sometimes supersetted that routine with a tri routine for an overall pump.

I spent a month choosing one exercise and doing a 100 rep set at the end of the workout. This will increase blood capacity in a muscle and some even believe that the body responds by growing more capilaries.

I would finish off other times with 21's on either preacher curls or ez bar curls ( I like the inside grip for this one.)

I did drop set preacher curls with two spotters to strip weight and give me a forced rep or two at the end.

I did down-the-rack dumbell curls untill I could't get up the 15's.

Then I took two weeks off, deliberately from direct bicep work. After those two weeks, I still used some of the techniques but was carefull not to overtrain.

My upper arms went from 161/2 inches to 18 in a couple of months. They continued to grow to 19 1/2.

This was in a mass phase I allowed myself after nearly a year of dieting. I had a peak for the first time, and my big shirts were tight around my arms. I want to remake a point here: I'm lifetime natural. I earned this.

My point for all of this was to shock the hell out of the muscle. I was sore all the time. I worked like there was a gun to my head, and I finally got the kind of results I was after. You can't work out like this all the time but for pre-determined lenths, It can work.

I hope this helps.

[Old_Fart2]

There are many different approaches to increasing bench press poundages. You might try the following:

Pyramid bench press. 1x8, 1x6, 1x3-5.

Dips 3 sets 8 reps. Weighted if you can.

Pullover and press with an ez curl bar. 3 x 8 ( this brigs the lats into play which are a stabilizer for benching.

Rep out with push ups ( feet elevated off a bench)

Do this routine twice a week for 6 weeks. It's a good one for beginners/intermediate trainers. I've seen good results with trainees with this one.

Also, remember to do squats on leg day, seated presses on shoulder day, close grip bench presses on arm day, and good basic lat exercises on back day. I'm a big believer that these will all contribute to a bigger bench and more muscle mass.

[Old_Fart2]

I have to admit, the title is a lie. Let me go on the record here-I hate training legs. I've always been strong, and to work 'em properly, it takes gut-busting work. I'm never into the workout until I'm past the second set of squats. However, at my leanest, they measure 29 inches. I've worn out the inside legs of every pair of jeans I've owned since I was 15.

In the early days in the old basement and vinyl weights, we did deep squats where our butts nearly touched the floor. All we had were barbells, so the workouts were pretty simple. Squats, front squats, hack squats (holding the bar at arms length behind the butt) and barbell calf raises. We did stiff leg deadlifts for the lower back, and discovered that we got a hamstring hit too.

With our limited equipment, we really tried alot of stuff to train our legs. We would haul the weights out of the basement into the driveway. We would squat for 10 reps and then run a half mile. Three of us kept that rotation up for an hour. Then, while watching Wild World of Sports (before cable) I noticed that the distance runners had skinny legs, and the sprinters were somewhat bigger.

We shortened the distance to a city block, doing and all out sprint, to the end and back. We still were pretty conditioned, but our legs grew.

The following is a simple routine that I have made my best gains with as an adult. This is simple, but if you bust your ass with it, you can make great gains. Before I go on, please, please, please use proper form. If you have questions, I or one of the moderators here can help you.


Warm Up. Hyperextension/ Crunches/ Light Leg Extensions/Moderate stretching

Squats/Leg presses

Both in every workout, alternating which is first. Pyramid the first exercise. 10, 8, 6, 3, going up in weight. The second exercise, 3 sets of 8-10, done more rapidly. Very little rest between sets-just enough to add weight.

* Whatever movement is second, I vary foot position. For the heavy stuff, I keep the same position-always.

Leg Extensions

3 heavy straight sets of 8 followed by either a 21 set with a lighter weight, or a double contraction set of 10-12.

Stiff-leg Deads

3 sets of 8, done from a 6-8" platform for the stretch. Knees slighly bent. Back slightly arched.

Leg Curls

3 straight sets 8-10 followed by 1-2 sets of assisted negatives. I'll have a spotter pull down on the carriage while I fight the down side of the rep. 6-8 of these usually toast my hamstrings.

When it comes to calves, I train them every workout. 3-4 times per week. With the exeption of the first and last exercises, which are done every workout, I pick from the following and keep them all in rotation. If I were trying for big calf gains I would do 'em all three time per week. Currently, calves are over 21" This is an exercise in mental toughness for me. My calves burn like hell when I train them. On thigh day especially, it's a mental thing to keep going.



Reverse Calve Raises

Heels on a platform, holding onto somthing for balance then lowering the front of the feet and raising them to a contration for the muscle that lays across the shin. This warms up the ankles for the direct calf work, besides the direct muscle hit. 1 set of 12. Don't do these to failure if you do them at the beginning of a lower leg workout. You need something left for stabilization.

Standing Weighted Calf Raises. 3x10-12
Seated Calf. 2 x 8
Donkey Calf machine 2x8

Free Standing Calf Raises. 7 reps, toes out, 7 reps, toes in, 7-10 reps, toes forward. Two sets. Toward the end of these, Range of motion usually suffers a bit, but the idea here is to keep going, *&%$**&@#@.

Like I said when I started, I hate training legs. However, I love the feel when I'm done.