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  1. #1
    newbrew is offline Senior Member
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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

  2. #2
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by newbrew
    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
    (Mon) back traps
    (tus) tris
    (wen) legs
    (thu) biceps
    (fri) chest shoulders,
    (sat/sun offffff)

  3. #3
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    1-legs
    2-chest/tris
    3-off
    4-back/bis
    5-off
    6-shoulders
    7-off

  4. #4
    brew035's Avatar
    brew035 is offline Associate Member
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    Legs
    chest/tri
    off
    back/bi
    off
    shoulders/traps
    off

  5. #5
    brew035's Avatar
    brew035 is offline Associate Member
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    Quote Originally Posted by newbrew
    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
    Is this what you do? If so You are not giving each muscle group enough recovery time.

  6. #6
    Join Date
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    Mon: Chest
    Tues: Off
    Wed: Biceps/Triceps
    Thurs: Off
    Fri: Back/Shoulders
    Sat: Off
    Sun: Legs

  7. #7
    newbrew is offline Senior Member
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    Quote Originally Posted by brew035
    Is this what you do? If so You are not giving each muscle group enough recovery time.
    Actually its not, just sorta threw it in there. One thing I am guilty of is not being consistant with my workout routine. I am changing that this week and sticking to a plan.

  8. #8
    Join Date
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    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

  9. #9
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    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

  10. #10
    Bigsickd's Avatar
    Bigsickd is offline New Member
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    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.

  11. #11
    justin2305's Avatar
    justin2305 is offline Senior Member
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    chest/tris
    legs/bis
    rest
    shoulders/tris
    rest
    back/bis
    rest
    every day im in the gym i hit some abs and calves

  12. #12
    LM79's Avatar
    LM79 is offline Associate Member
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    Mon Chest/tri
    Tue Legs
    Wed Bie & Forearms
    Thu Shoulders & Traps
    Fri Back & Abs
    Sat Off
    Sun Start over

  13. #13
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    Monday: Chest + Tri
    Tueday: Legs
    Wednesday: Rest
    Thursday: Back+ Bi
    Friday: Shoulders

  14. #14
    Join Date
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    M - Chest/tri
    T - Back/bis
    W - abs
    T - Legs
    F - Shoulders/traps
    S - abs

  15. #15
    brew035's Avatar
    brew035 is offline Associate Member
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    Quote Originally Posted by newbrew
    Actually its not, just sorta threw it in there. One thing I am guilty of is not being consistant with my workout routine. I am changing that this week and sticking to a plan.
    What are you changing it to?

  16. #16
    HammerCurler's Avatar
    HammerCurler is offline Associate Member
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    Quote Originally Posted by Narkissos
    Monday: Chest + Tri
    Tueday: Legs
    Wednesday: Rest
    Thursday: Back+ Bi
    Friday: Shoulders
    Same, with Thu/Fri switched.

  17. #17
    Anabolica's Avatar
    Anabolica is offline Associate Member
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    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)

  18. #18
    Join Date
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    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

  19. #19
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by Jantzen4k
    1-legs
    2-chest/tris
    3-off
    4-back/bis
    5-off
    6-shoulders
    7-off
    hay,,, that’s almost the same as my last routine…cool

  20. #20
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    "Workout Split"
    Here are a bunch of different splits~

  21. #21
    davieric's Avatar
    davieric is offline Junior Member
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    mon - chest
    tues - off
    wed - legs/bis
    thurs - shoulders
    fri - tris
    sat - back
    sun - off

    repeat

  22. #22
    newbrew is offline Senior Member
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    Quote Originally Posted by brew035
    What are you changing it to?
    Thinking this....


    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 * OFF
    Last edited by newbrew; 03-31-2005 at 08:54 PM.

  23. #23
    brew035's Avatar
    brew035 is offline Associate Member
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    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.

  24. #24
    Anabolica's Avatar
    Anabolica is offline Associate Member
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    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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