What kind of program is everyone on now?

[Adonis]

Just curious what you guys are up to workout wise.

Post a routine, a set/rep protocol, a method, anything. Just let me know what your up to.

Currently I am following a typical total body progam for myself. 4 days per week, with changing parameters.

I am doing a total body on Monday, Tuesday, Thursday, and Friday for the rest of this week, and next.

After I plan on doing one week of heavy strength training, and then back to a more bodybuilding style total body workout.

I make sure that I train the 6 major movements, each session.

Quad dominant, hip dominant
Horizontal push, pull
Verticle push, pull

[powerburn]

my rountine is a 4 day workout

day 1 chest bis

dumbell press x 4 sets
incline barbell x 4 sets
decline barbell x 4 sets

incline dumbell curls x 3
hammer curls x 3
preacher curls x3

then 20-30 minutes of cardio

day 2 abs and cardio focus

decline sit ups x 4
hanging leg raises x 4
side planks x 4
straight planks x 4

40-60 mintues of cardio

day 3 legs

leg press x 5
calf raises x 4
hamstring curls x 3
leg extentsion x 3
switch up deadlifts and stiff leged deads

day 4 back and tris

wide reverse grip pull ups x 4
chin ups x 4
bend over rows x 4
45* laying pulls x 3

tricept pushdowns with rope x 3
close grip bench x 3
dips x 3

20 mins of cardio if i have time

day 5 shoulders and abs

dumbell military press x 4
front raises x 4
laterial raises x 4
dumbell shrugs x 4

decline sit ups x 4
hanging leg raises x 4
side planks x 4
straight plank x 4

20-30 mintues of cardio

day 6 off

day 7 off

[powerburn]

i also try to keep my reps for each set about 6-10 and i switch my cardio between stationary bike, HIIT, eliptical, and treadmill running.

[NateDawg]

I'm taking two weeks off from lifting. The family just started Tae Kwon Do on Monday, my hams are acheing. Pulling up the carpet and vinyl on the first level of the house and replacing it with laminate flooring and tile. I'm also going to try to get my drivetrain back in my car before the dragstrip opens up.

I'm haven't been real serious about gains, so I often just grab weights depending on my mood. Same with reps, a typical range instead of a fixed number. More for maintaining my strength level and adding muscle mass than for increasing strength. I plan on getting more serious real soon. Here's the program I did prior to me switching to lighter weights:

Sunday - off -- good time to long family walks
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Monday - Chest/Biceps

Bench Press -- 1x15 135lbs, 1x12 225lbs 1x10 275lbs 1x7 315lbs 3x5-7 365-405lbs
occasionally finish off with and explosive set 1x10 225lbs.
Incline Dumbell Fly 3x7-10 55-70lbs
Dips -- 3x15
Cable Cross-over or Pec/Dec machine -- 3x10
Straight Bar Curls -- 3x7 115lbs
Reverse Grip " " " -- 3x5-7 70-90lbs
Alternating Dumbell Curls (lying/seated on incline bench) -- 3x7 45-55lbs
Cable or Machine Curls -- 3x7-10
Concentration Curls -- 3x7-10 35-50lbs
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Tuesday - Lowback/Hamstrings/Calves

Deadlift 1x5-7 135lbs 1x5 225lbs 1x5 315lbs 1x5 405lbs 3x5 495lbs
(alternate to 3x5 -- 1x5 495lbs and 2x3-5 585lbs)
Straight Legged Deadlift -- 3x12-15 225lbs
Leg Curl Machine -- 3x7-12
Cable Leg Curls -- 3x7-12
Calf Raises on "The Humper" (a hacksquat-like machine) -- 3x10-15 200-490lbs
Seated Calf Raises -- 3x12-15 45-135lbs
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Wednesday - off -- uh, I mean abs and cardio.
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Thursday - Back/Triceps

Bent-over Barbell Rows -- 1x15 135lbs 1x10 225lbs 3x7 275lbs
Dumbell Rows -- 1x10 80lbs 3x7-10 150lbs
Pull-overs -- 1x10 80lbs 3x7-10 150lbs
Cable Rows -- 3x10 180-250lbs
Lat Pull-downs -- 2x15 150-180lbs 3x7-10 250lbs
Close-grip Bench Press - 1x15 135lbs, 1x12 225lbs 1x10 275lbs 1x7 315lbs 3x5 365lbs
Reverse-grip Bench Press -- 3x10 225lbs
Cable/rope extensions -- 3x10 (stack = ?lbs)
Kick outs -- 3x15 25-35lbs
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Friday - Quads/Calves

Squats -- Deadlift 1x5-7 135lbs 1x5 225lbs 1x5 315lbs 1x5 405lbs 3x5 495lbs
(alternate to 3x5 -- 1x5 495lbs and 2x5 585lbs)
Leg Extentions 3x10-12 250lbs
Calf Raises -- 3x10-15 200-490lbs
Seated Calf Raises -- 3x12-15 45-135lbs
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Saturday - Shoulders
Hang cleans (occasionally clean/press) -- 1x10 135lbs 3x5-7 185lbs
Dumbell Shrugs -- 1x10 80lbs 3x5-7 150lbs
Cable upright rows -- 3x10 (stack = ?lbs)
Seated Dumbell Press -- 3x10-12 70-90lbs
Arnold Presses -- 3x10 50-70lbs
Bent-over Lateral Raises -- 3x12-15 35-50lbs
Side Lateral Raises -- 3x12-15 35-50lbs
Front Lateral Raises -- 3x12-15 25-40lbs

Cardio (ideally, but often overlooked) - Sunday, Monday morning separate from lifting, Wednesday, and Saturday.

No straps, No belt (use one if going over 600 in squat or deadlift), and gloves only if my wife's nagging about my calouses gets to me enough.

[mukey]

Heres my routine at the moment:
Sunday:
Bench press - 4-5 sets increasing weight
Incline dumbells - 3 sets
Decline press - 3 sets
10 minute ab workout

Tuesday:
Seated EZ bar curls - 4 sets
Skull crushers - 4 sets
Single arm curls (preacher curls?) - 3 sets
Tricep pushdowns - 3 sets

Thursday:
Squats - 4-5 sets increasing weight
Leg press - 3 sets increasing weight
Two calf machines, don't know what to call them, 3 sets each

I'd do some back stuff but I'm coming off a shoulder injury and not trying to overdo it right now.

[Maveaider]

I'm doing a two day split at the moment, which gives my body plenty of time to rest. I gained a lot of weight with this program in the last month or so, but I lost some of it because as some of you will know I came down with the flu just last week. I hope to work out again this coming Friday. It's been nine days since my last session (Monday 6th March).
______________________

Day 1 (usually Friday)

Upper Legs (Quads & Hams)
Biceps
Chest
Triceps


Day 2 (usually Monday)

Back
Lower Legs
Shoulders
Abs

[Killa_Z]

Westside programme modified for bodybuilders by our very own Adonis

im going to start this monday, i have just been taking time out and going light for recovery

[timzombie]

em not sure how to term all of this but im still fairly new to the workout thing!

anywho:

day 1
mostly lower body workout

day 2
cardio swimming or brisk long walks ( i live in ireland so you have to walk briskly to stay warm and it normally takes ages to get anywhere)

day 3
upper body
i found a workout for my arms on a bodybuiling site that Killa Z posted a while back to help me with excersies! (thanks again for that) it's called the Superman arms routine i think. man it's bloody great.

day 4
cardio (as above)

day 5
work my entire body
upper and lower

then i break for a day or so

since im fairly new to training my body this way im taking it easy at the moment but i've noticed the difference already.

when i finally start to become accustomed to the correct terminollogy (?) oil post my proper routine.

[PowerHouse]

Nothing for this whole week, my contest is in 3 days. But I was doing a typical Pull/ push/squat routine while I was training. Doing a bunch of singles to failure, nothing fancy.

[painless2]

I regularly alter my program according to a periodization pattern, right now I am in hypertrophy phase and have been holding here because my shoulder has been hurting me. Once the shoulder is better it's on to the strength phase.

[Lanzi]

I jumped on the total body bandwagon last month and results have been great! Here's my routine:

(In what I will call "Adonis notation," each letter represents a superset and each number an exercise.)

A1 - Flat bench press
B1 - Pullups
B2 - Dips
C1 - Squats
C2 - Calf raises (with squat bar)
D2 - Deadlifts
D3 - Bent-over rows

The sets x reps ratio is varied every once in a while. Usually it's either 3x6-8 or 4x10-12.

I follow this routine on Monday, Wednesday and Friday with the weekend off. It usually takes 45min-1hr and is a REAL killer! Occasionally I may drop one of the three big compounds (bench, deadlift or squat) on a given day if I feel like it could use more recovery time.

And that's a rap.

[JoeBAR]

Monday : - Chest (BB Bench, DB Bench. Fly's ...
Alternate at least 1 inclined depending on week)
- Biceps (Alternate 2 off : BB curl, EZBar Curl, Hammer DB curl, Incline
Lying Curl, Preacher Curl) + Wrist Curl (alternate 1 week u/hand, 1 week
o/hand)
Tuesday : - Soulders (Alternate 2 off : Arnold Press, BB front press, DB Press, Lat
raise, Reverse Overhead Lat Raise, Front Raise) + Bent over DB lat raise
- Abs (2x60 crunches - 20 straight, 20 to the left leg, 20 to the right leg,
feet up, leveled with my knees) + Dumbell Side Bends
Wednesday : - 30 min jog approx, 6 miles
Thursday : - Legs : some kind of squat (alternate front, back, box) leg extension
leg curl, romanian deadlift (every other week), calf raise
Friday : - Back : Chin Ups (alternate Wide/Narrow/underhand weekly), Bent over
Row (alternate bb, 1 arm db, T-Bar) Deadlift (alternate with Thrusday)
Good morning's if no DL week.
- Tricepts (Alt 2 off: Lying tricept extension, db kickback, close grip bench,
1 arm tricept extension, 1 arm cross face tricepts extension ... )
Saturday : - off (8~10 miles walk in the wilderness of Shropshire/North Wales)
Sunday : - long jog ... 8 to 14 miles atm. I WILL run a marathon before the end
of the summer.

This is my new plan, started this week (used to be similar, in 3 days, chest/shoulder/tricepts + Legs + Back/Biceps but was too long on first day and too unbalanced as far as tricepts were concerned). Life is becoming busy, but I'll try hard to drop other passtime before cutting down training, I'm enjoying it way too much!

[Doughboy]

Im doing Pavels routine in the book The Naked Warrior. 4 days a week, plus varous other light bodyweight exercises everyday, I also take a 3 mile walk everyday, and about a 1 mile jog 3 days a week.
After I get some results and increase my balance and body awareness, I will move onto one of our very own members workouts, and then I will FINALLY start my blog. Which members routine, idk yet, I'll check over them again and pick 1. Reps to whoevers routine I pick out. I will start the new routine at the end of the month.