Post Up Your Workout Splits

[JDMSilviaSpecR]

I've probably done almost every routine / split out there imaginable in the 9 + years I've been lifting. I'm taking a day off today but I want to start out with a new split tomorrow. Post up your workout routines here! I'm aiming to hit my muscle groups twice a week now instead of once so help a brother out!

[thegodfather]

Right now I'm using Ironmans HIT...

3 work sets per muscle group to failure... Medium-Low-High on most sets..I keep a journal of my workouts on my clip board...This is just off the top of my head, I feel like Im leaving something out...but here goes...

Workout A:
Flat Bench BB: 6-10/3-5/11-15
Shoulder Press DB: 6-10/3-5/11-15
Close grip bench: 6-10/3-5/11-15
Shrugs: 11-15/6-10/3-5
Abs


Workout B:
Squats :11-15/6-10/3-5
Bent Over Rows: 6-10/3-5/11-15
Bicep Curls: 6-10/3-5/11-15
Calf raises: 11-15/6-10/3-5
Abs


Monday: Workout A

Wednesday: Workout B

Friday: workout A

2 days off....

Monday: Workout B.... etc etc

[Odpierdol_sie!]

Just started a 8 week programme today as part of my pre-season.

Training split:

Mon, Upper body

Tues, Lower

Wed off

Thurs, Upper

Fri, Lower

Sat off

Sun off

Workout consists of:
One set of 100 reps
6-8 movements for that training day.
Start light so you can hit 100 reps with no pause then build up over 8 weeks.

[JDMSilviaSpecR]

Ok, I'm in search of: More Imput.

[Gaspari1255]

Been doing this for a couple months now and very happy with results...

M: Legs,Ab's
T: Delts, Traps, Triceps (Heavy), Cardio
W: Rest
Th: Back, Bi's, Forearms, Ab's
F: Chest, Triceps (Light), Cardio
Sat: Rest
Sunday: Repeat

[Dukkit]

nothing special here

M - Chest/Bi
T - Legs
W -Off
TH- Shoulder/Tri
F- Back

just started back with the 5X5 routine this week

last few weeks just 4 sets each exercise. 10 reps. just to blast the shit out of everything.

[StoneGRMI]

I went back to an old school BFS (bigger, faster, stronger) program as of yesterday to get back to the basics. I've added a couple specific lifts to it but not many. I felt like I started getting away from the standard lifts so this should help big time. Plus, I love compound lifts!

[Angel of death]

All I can say is I've been doing this thing in my chest routine that has been getting me SO SORE and giving me the best chest gains I've ever experienced. If you'd like to try it this is what me and my partner do...

You lay on the bench with the standard 45lb olympic bar, no weight on it. Go down fairly slowly, but steady. And when you go up for every rep, your spotter has his hands on the bar pressing down. Not pressing with all his weight so that its a real bad struggle to get it up, but just adding some pressure so that around reps 8-12 it really really really starts to burn. Then, say you get it up easy but have problems with the end of the rep (the part where the tris kick in), your spotter will adjust by pressing hard from the start and then easing up at the end, allowing you to always be using a steady pushing motion. I don't know how or why, but nothing burns like this, and nothing gives me gains on my chest like this...

[calgarian]

Day 1: Chest + shoulder
day 2 Back + Bicep
Day 3 Legs + tricep
day 4 = day 1
day 5 = day 2

2 days off Cardio 6 days a week 20-30 minute.

[Gaspari1255]

All I can say is I've been doing this thing in my chest routine that has been getting me SO SORE and giving me the best chest gains I've ever experienced. If you'd like to try it this is what me and my partner do...

You lay on the bench with the standard 45lb olympic bar, no weight on it. Go down fairly slowly, but steady. And when you go up for every rep, your spotter has his hands on the bar pressing down. Not pressing with all his weight so that its a real bad struggle to get it up, but just adding some pressure so that around reps 8-12 it really really really starts to burn. Then, say you get it up easy but have problems with the end of the rep (the part where the tris kick in), your spotter will adjust by pressing hard from the start and then easing up at the end, allowing you to always be using a steady pushing motion. I don't know how or why, but nothing burns like this, and nothing gives me gains on my chest like this...

I'm gonna give this a go, sounds creative. Do you do this at the end of your chest routine, last exersize?

[Angel of death]

I'm gonna give this a go, sounds creative. Do you do this at the end of your chest routine, last exersize?

I make it the last pressing excersize, because dude it seriously WRECKS your chest tris and shoulders. I do some light stuff like peck deck and flies after it, thats really it.

[Amorphic]

back/biceps
chest/traps
legs/traps
shoulders/tris

[Reed]

I've probably done almost every routine / split out there imaginable in the 9 + years I've been lifting. I'm taking a day off today but I want to start out with a new split tomorrow. Post up your workout routines here! I'm aiming to hit my muscle groups twice a week now instead of once so help a brother out!

I see your looking for twice a day options. I have done this workout before and made outstanding gains naturally

Day 1: Chest/Back
Day 2: Legs
Day 3: Shoulders/arms
Day 4: off
Repeat and after doing it again have two days off. Its Arnold's old regiment This routine you have to make sure everything is on point, nutrition and your supplement regiment (joint/multi, etc). It will take its toll after so long and so heavy. I eventually wore out my knees and now am resting them up from squatting 405-455 for reps of 4-12 twice a week. So now I'm on:

day 1:Back/bi/calves
day 2: chest/tri/abs
day 3:rest or cardio/abs
day 4: shoulders/forearms
day 5: quads/hams/calves
day 6: arms/abs
day 7:rest or cardio/abs

On the day that I work my bi or tri on day 1 and day 2 its only 2 exercises 3 sets just to pump them up, nothing crazy, save that for arm day

[MuscleScience]

Mon-bench press, Arms

Tues- Arms-Benchpress

Wed- Arms and benchpress

Thur- Leg day=off dont feel like it this week.

Friday- Go out- popped collar night

Saturday- Go out-Crazy spiked hair night+ Affliction shirt three sizes to small.

Sunday- Hangover/rejection by girls recovery day.

[Amorphic]

Mon-bench press, Arms

Tues- Arms-Benchpress

Wed- Arms and benchpress

Thur- Leg day=off dont feel like it this week.

Friday- Go out- popped collar night

Saturday- Go out-Crazy spiked hair night+ Affliction shirt three sizes to small.

Sunday- Hangover/rejection by girls recovery day.

guido alert!

[Reed]

Mon-bench press, Arms

Tues- Arms-Benchpress

Wed- Arms and benchpress

Thur- Leg day=off dont feel like it this week.

Friday- Go out- popped collar night

Saturday- Go out-Crazy spiked hair night+ Affliction shirt three sizes to small.

Sunday- Hangover/rejection by girls recovery day.

Don't mind if I steal your routine do you.

[JDMSilviaSpecR]

I see your looking for twice a day options. I have done this workout before and made outstanding gains naturally

Day 1: Chest/Back
Day 2: Legs
Day 3: Shoulders/arms
Day 4: off
Repeat and after doing it again have two days off. Its Arnold's old regiment This routine you have to make sure everything is on point, nutrition and your supplement regiment (joint/multi, etc). It will take its toll after so long and so heavy. I eventually wore out my knees and now am resting them up from squatting 405-455 for reps of 4-12 twice a week. So now I'm on:

day 1:Back/bi/calves
day 2: chest/tri/abs
day 3:rest or cardio/abs
day 4: shoulders/forearms
day 5: quads/hams/calves
day 6: arms/abs
day 7:rest or cardio/abs

On the day that I work my bi or tri on day 1 and day 2 its only 2 exercises 3 sets just to pump them up, nothing crazy, save that for arm day

I was thinking of going back to this routine before I saw you post this. I think it's a sign

[MuscleScience]

Don't mind if I steal your routine do you.

This workout is pretty hardcore, i got it online from some dude that claimed I would get ripped in weeks. The only thing is hata's out there are going to call you a d-bag all the time. You just have to play it off like your "the shizzit" and secretly cry in private.

[Reed]

I was thinking of going back to this routine before I saw you post this. I think it's a sign

Get it done JD. Its an awesome routine. I can't wait to go back to it

This workout is pretty hardcore, i got it online from some dude that claimed I would get ripped in weeks. The only thing is hata's out there are going to call you a d-bag all the time. You just have to play it off like your "the shizzit" and secretly cry in private.

I already have the last part down pat

[MuscleScience]

Its called the xlxBigSexyxlx, XL Guns and Pun program, just google it if you really want to try it.....LOL

[xlxBigSexyxlx]

Its called the xlxBigSexyxlx, XL Guns and Pun program, just google it if you really want to try it.....LOL

haha. I've switched doing my legs for extra tanning time. I also do 1,000 sit ups everyday

[xlxBigSexyxlx]

I see your looking for twice a day options. I have done this workout before and made outstanding gains naturally

Day 1: Chest/Back
Day 2: Legs
Day 3: Shoulders/arms
Day 4: off
Repeat and after doing it again have two days off. Its Arnold's old regiment This routine you have to make sure everything is on point, nutrition and your supplement regiment (joint/multi, etc). It will take its toll after so long and so heavy. I eventually wore out my knees and now am resting them up from squatting 405-455 for reps of 4-12 twice a week. So now I'm on:

No traps? Or are they thrown in with back or shoulders?

[Reed]

Traps are included with shoulders

[thegodfather]

Mon-(pre-workout spray tan)bench press, Arms

Tues- Arms-Benchpress+Flex in mirror

Wed- Arms and benchpress+More flexing in mirror

Thur- Leg day=off dont feel like it this week. +More Flexing

Friday- Go out- popped collar night...or Italia zip-up...Kangol visor...and enough Aqua Digio to smother a large farm animal...

Saturday- Go out-Crazy spiked hair night+ Affliction shirt three sizes to small.

Sunday- Hangover/rejection by girls recovery day."Yo Ant'ny, u see dat bitch da otha night?yea she wanted my sausegee"

I fixed your workout schedule, it needed some serious work...I think you're all set to come visit us guys in jersey...

[Dukkit]

I fixed your workout schedule, it needed some serious work...I think you're all set to come visit us guys in jersey...

hahah, im glad us boys in philly are more hardcore

ya know... me and DSM and all.

[MuscleScience]

I fixed your workout schedule, it needed some serious work...I think you're all set to come visit us guys in jersey...

LOL, though the flexing in the mirror goes without saying.....