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Thread: Looking to trade routines?

  1. #1
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    Looking to trade routines?

    I need a new routine. I have had three different routines in the last 9-10 months.

    Current Routine:

    WORKOUT PROGRAM

    Chest/Calves
    Legs
    Cardio
    Back and Biceps
    Delts Traps triceps
    Cardio
    OFF


    Session 1 Chest/Calves
    Incline Barbell Press 5 Sets 6-8 Reps
    Pecdeck/Cable crossover 4 sets 8-12 reps
    Flat B.B. press 5 sets 6-8 reps
    Pushups 2 sets AMAP
    Straight Leg Calves 6 Sets 6-8 Reps

    Session 2 Back/Biceps
    V handle/reverse grip pull down 5 sets 6-8reps
    Straight arm pressdowns 3 sets 8-12reps
    Bent over BArbell rows 5 sets 6-8 reps
    Pull-ups 2 sets AMAP
    Incline DB curls 4 sets 6-8 reps
    Standing B.B. curls 4 sets 10-15 reps
    Half Curls 3 sets AMAP

    Session 3. Legs
    Leg curls 5 sets 6-8 reps
    DB Stiff leg deadlift 4 sets 8-12reps
    Single leg extensions 4 sets 8-12 reps
    Leg press 4 sets 6-8 reps
    Squats 4 sets 8-12 reps
    Seated calf raises 6 sets 10-15 reps

    - [ ] Session 4. Delts/Traps/rTriceps

    Seated Dumbell Laterals 4 Sets 8-12 Reps
    Bent rear laterals incline bench 4 sets 8-12 reps
    Front Raises 3 sets 8-12 reps
    Dumbbell shrug 90 8-10
    Shrugs behind back 3 sets 6-8 reps
    Rope Tricep pressdowns 4 Sets 8-12 Reps 52.5
    Bench Dips 3 sets AMAP
    Cable kickback
    Wide grip press down v bar

    Cardio

    Decline Crunches 3 sets AMAP
    Eliptical HIIT 25 minutes 30sec/2min
    Incline treadmill 15 minutes

  2. #2
    PeanutbutterDC's Avatar
    PeanutbutterDC is offline Female Member
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    Quote Originally Posted by MACKATTACK View Post
    I need a new routine. I have had three different routines in the last 9-10 months.

    Current Routine:

    WORKOUT PROGRAM

    Chest/Calves
    Legs
    Cardio
    Back and Biceps
    Delts Traps triceps
    Cardio
    OFF


    Session 1 Chest/Calves
    Incline Barbell Press 5 Sets 6-8 Reps
    Pecdeck/Cable crossover 4 sets 8-12 reps
    Flat B.B. press 5 sets 6-8 reps
    Pushups 2 sets AMAP
    Straight Leg Calves 6 Sets 6-8 Reps

    Session 2 Back/Biceps
    V handle/reverse grip pull down 5 sets 6-8reps
    Straight arm pressdowns 3 sets 8-12reps
    Bent over BArbell rows 5 sets 6-8 reps
    Pull-ups 2 sets AMAP
    Incline DB curls 4 sets 6-8 reps
    Standing B.B. curls 4 sets 10-15 reps
    Half Curls 3 sets AMAP

    Session 3. Legs
    Leg curls 5 sets 6-8 reps
    DB Stiff leg deadlift 4 sets 8-12reps
    Single leg extensions 4 sets 8-12 reps
    Leg press 4 sets 6-8 reps
    Squats 4 sets 8-12 reps
    Seated calf raises 6 sets 10-15 reps

    - [ ] Session 4. Delts/Traps/rTriceps

    Seated Dumbell Laterals 4 Sets 8-12 Reps
    Bent rear laterals incline bench 4 sets 8-12 reps
    Front Raises 3 sets 8-12 reps
    Dumbbell shrug 90 8-10
    Shrugs behind back 3 sets 6-8 reps
    Rope Tricep pressdowns 4 Sets 8-12 Reps 52.5
    Bench Dips 3 sets AMAP
    Cable kickback
    Wide grip press down v bar

    Cardio

    Decline Crunches 3 sets AMAP
    Eliptical HIIT 25 minutes 30sec/2min
    Incline treadmill 15 minutes
    Do you do the same exercises, set and rep counts, same order each time? If so, that's the first thing I'd change.

    Bodybuilding.com has a lot of programs to choose from. Might be a good place to start.

    Not knowing your goals, strengths/weaknesses, or how your body responds to training I'm hesitant to offer up anything specific

  3. #3
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    My rep and sets usually fluxuate and I will add in additional exercises when im on cycle. Which I am now. Also dependent upon my pump and how gassed the muscle is I will change reps and possibly add in an additional set. I will play with my grips also.

    I am just looking for lean mass which comes with the diet anyhow, but I do not like a "bulky" look, more built and defined, which is why I keep my reps up a little higher. Im not a 4-6 rep, stupid heavy weights guy lol.

  4. #4
    Windex is offline Staff ~ HRT Optimization Specialist
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    I use to do cookie cutter Chest+Triceps and another day Back+Biceps. A few years into training I switched to Chest+Biceps and Back+Triceps and my body loved it. Might be worth giving a try. I don't see dumbbell shoulder press, another consideration.

  5. #5
    charger69's Avatar
    charger69 is offline Knowledgeable Member
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    Quote Originally Posted by MACKATTACK View Post
    My rep and sets usually fluxuate and I will add in additional exercises when im on cycle. Which I am now. Also dependent upon my pump and how gassed the muscle is I will change reps and possibly add in an additional set. I will play with my grips also.

    I am just looking for lean mass which comes with the diet anyhow, but I do not like a "bulky" look, more built and defined, which is why I keep my reps up a little higher. Im not a 4-6 rep, stupid heavy weights guy lol.
    Try doing 1 muscle per day. I combine bis and tris, but separate hams from quads. I do calves 2-3 times per week.
    This seems to work best for me.


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  6. #6
    Mr.BB's Avatar
    Mr.BB is offline Anabolic Member
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    Quote Originally Posted by MACKATTACK View Post
    I need a new routine. I have had three different routines in the last 9-10 months.

    Current Routine:

    WORKOUT PROGRAM

    Chest/Calves
    Legs
    Cardio
    Back and Biceps
    Delts Traps triceps
    Cardio
    OFF
    Biceps & Triceps
    Cardio
    Back, rear delts and traps
    Cardio
    Chest and shoulders
    Legs
    OFF

    This will prioritize your arms, if its something you are interested in

  7. #7
    Windex is offline Staff ~ HRT Optimization Specialist
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    Do you have a training partner or solo?

  8. #8
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    ever tried german volume training?

  9. #9
    i_SLAM_cougars is offline Banned- for my own actions
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    Quote Originally Posted by Windex View Post
    I use to do cookie cutter Chest+Triceps and another day Back+Biceps. A few years into training I switched to Chest+Biceps and Back+Triceps and my body loved it. Might be worth giving a try. I don't see dumbbell shoulder press, another consideration.
    Chest and Biceps on the same day... which is everyday. I like this routine ��

  10. #10
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    Quote Originally Posted by kronik420 View Post
    ever tried german volume training?
    Yes, I like it. (Bench 225lbs x 10 reps + 10 wide grip pull ups) x 10 sets. I can rip those out in about 20 mins to 25 mins. But I want to work out for 90 minutes so I have lots of time to do "fun" workout routines.

  11. #11
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    May I suggest this workout? It's old school and don't do many scientific fancy lifts but you can see the results I've achieved with it.

    Day 1 - Chest & Bicep

    Exercise 1 - Flat Bench (no rest between sets is to change weights)
    305lbs x 10 reps
    285lbs x 10 reps
    265lbs x 10 reps
    245lbs x 10 reps
    225lbs x 10 reps
    205lbs x 10 reps
    185lbs x 10 reps
    165lbs x 10 reps
    145lbs x 10 reps
    135lbs x 10 reps

    Rest 5 minutes

    Exercise 2 - Inclined Dumbbell Bench Press
    100lbs dumbbells x 50 reps
    AMRAP per set - as many sets as needed to finish 50 reps

    Rest 5 minutes

    Exercise 3 - Pec Deck
    150lbs x 50 reps
    AMRAP per set - as many sets as needed to finish 50 reps

    Exercise 4 - Bicep Complex1
    Inclined Dumbbell Curls - 30lbs dumbbells x 50 reps
    60lbs Straight Bar Barbell Sliders + Barbell Curls (1 Slider + 1 Curl = 1 rep)
    AMRAP per set Dumbbell curls and move directly to the Sliders/Barbell Curls until 50 reps of each

    Have fun


    Exercise 5 - Straight Bar Barbell Sliders + Barbell Curls (1 Slider + 1 Curl = 1 rep)

    AMRAP per set - as many sets as needed to finish 50 reps

    Done
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