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Thread: Post your workout routine
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03-29-2005, 10:33 PM #1Senior Member
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- Dec 2004
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Post your workout routine
Example:
Mon: Chest/Tri's
Tue: Shoulders/Trap
Wed: Back/Bi's
Thurs:Legs
etc
I'd like to see if I could get a large list of wht everyone is doing here....perhaps some debate on it as well.
thanks
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03-30-2005, 06:10 AM #2Originally Posted by newbrew
(tus) tris
(wen) legs
(thu) biceps
(fri) chest shoulders,
(sat/sun offffff)
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03-30-2005, 08:15 AM #3
1-legs
2-chest/tris
3-off
4-back/bis
5-off
6-shoulders
7-off
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03-30-2005, 10:44 AM #4
Legs
chest/tri
off
back/bi
off
shoulders/traps
off
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03-30-2005, 10:45 AM #5Originally Posted by newbrew
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03-30-2005, 10:53 AM #6
Mon: Chest
Tues: Off
Wed: Biceps/Triceps
Thurs: Off
Fri: Back/Shoulders
Sat: Off
Sun: Legs
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03-30-2005, 12:42 PM #7Senior Member
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Originally Posted by brew035
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03-30-2005, 12:59 PM #8
Mon - Chest
Tues - Back
Wed - Legs
Thurs - Arms
Fri - Shoulders
abs everyday M-F (after w/o) and cardio every AM M-F (1 hour)
Sat & Sun - off
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03-30-2005, 01:02 PM #9
Monday: Chest, back, biceps, triceps
Tuseday: Legs, lowerback, calves,abs
Thursday: Chest, shoulders, back, biceps, triceps
Tuseday: Lowerback, legs, calves, abs
A layout without the exercise doesnt tell much so here it is
Monday:
Any kind of bench movement working upp to a 1rm(takes like 8 sets)
Skullcrusher or nosebreaker or any variation of those 2(incline, decline ect) 3 set
Barbel rows 3-4 sets
A heavy db chest press 2-3 sets
Lat pulldowns 3 sets
Any triceps 3-4 sets
Any biceps 3 sets
Tuseday:
Working to a 1rm in either a gm, squat or deadlift movement(takes around 8-10 sets)
Any quad press 3 sets
Ham work 3 sets
any Calf exercise 3 sets
Any ab exercise 4-5 sets many times supersets
Thursday:
Dips 3 heavy ass sets
Speed bench 9 sets 3 reps(3 sets on the rings, 3 sets on the smooth and 3 sets inbetwen)
Any light triceps exercise 2-3 sets(like db exstensions)
Any Shoulder press(or lateral if I feel worn out) 3 sets
Seated rows 3 sets
Any other back exercise 3 sets
Biceps 3 sets
Friday:
Dimel dl, romanian dl, gm, squat or elevated deadlifts 3 sets 6-10 reps
Any quad exercise 3 set
Hams 3 set
Calves 3 dropsets
abs 4-5 sets
Influenced by westside but I do more quad and bicep work. Not sure how this routine will work but I think it will work good. Its fun atleast thats what is important
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03-30-2005, 01:36 PM #10
Mon. Chest and biceps, abs
Tues. Quads, hams, and calves
Wed. rest
Thur. Front and side delts, traps,triceps and abs
Fri. Rest
Sat. Back, rear delts, forearms, calves, and abs
Sun. Church and rest.
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03-30-2005, 02:01 PM #11
chest/tris
legs/bis
rest
shoulders/tris
rest
back/bis
rest
every day im in the gym i hit some abs and calves
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03-30-2005, 04:20 PM #12
Mon Chest/tri
Tue Legs
Wed Bie & Forearms
Thu Shoulders & Traps
Fri Back & Abs
Sat Off
Sun Start over
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03-30-2005, 04:25 PM #13
Monday: Chest + Tri
Tueday: Legs
Wednesday: Rest
Thursday: Back+ Bi
Friday: Shoulders
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03-30-2005, 04:26 PM #14
M - Chest/tri
T - Back/bis
W - abs
T - Legs
F - Shoulders/traps
S - abs
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03-30-2005, 10:59 PM #15Originally Posted by newbrew
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03-30-2005, 11:59 PM #16Originally Posted by Narkissos
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03-31-2005, 12:39 AM #17
Monday: back and traps
Tuesday:delts and triceps
Wednesday: Quads,hams,calves
Thursay:Abs
Friday:Chest and biceps.
Sat: rest
Sun: rest
The way i train gives your biceps and triceps two workouts and believe me ,gives you some crazy growth.
Once directly and once indirectly.
My training style is allot like the way Dorian yates trains(but with no way near as much weight lol)
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03-31-2005, 12:54 AM #18
Day 1: Chest, Abs, Calves
Day 2: Back, Traps
Day 3: Shoulders, Abs, Calves
Day 4: Legs
Day 5: Biceps, Triceps, Abs, Calves
Rest
Repeat
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03-31-2005, 07:28 AM #19Originally Posted by Jantzen4k
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03-31-2005, 10:23 AM #20
http://forums.steroid.com/showthread...=workout+split
Here are a bunch of different splits~
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03-31-2005, 11:26 AM #21
mon - chest
tues - off
wed - legs/bis
thurs - shoulders
fri - tris
sat - back
sun - off
repeat
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03-31-2005, 08:48 PM #22Senior Member
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Originally Posted by brew035
Mon: Shoulders/Traps
Tue: Not sure? - maybe dedicate this day to just abs (have never had a 6pack)
Wed: Chest/Tri
Thur: OFF
Fri: Bi/Back
Sat: Legs
Sun: OFF
What do you think?
EDIT:
or maybe this: (*'s indicate supplement day)
Mon abs/calves (2 areas I really need to work on)
Tue Shoulders/Traps
Wed OFF
Thur * Chest/Tri
Fri Bi/Back
Sat Legs
Sun * OFFLast edited by newbrew; 03-31-2005 at 08:54 PM.
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03-31-2005, 09:35 PM #23
either one looks good.Getting your abs to show will have to come from your diet. working out abs will just keep them toned not unless you are using weight then they will get bigger.
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04-01-2005, 12:31 AM #24
Hey bro,
why not try working your biceps with your chest and your triceps with your delts. You'll have more energy to pound them like that as aposed to working them with a muscle group that will pre fatigue them.
Just my 2 cents
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