Whats your routine look like!

[OldGoat]

I hit up a 4 day split.
Legs
Chest/Bi
off
Back
Shoulders/Tri
off
off

I hit up a compound movement hard for 5x5 or for heavy singles or higher rep work, always mixing it up, mostly power movements. Then for the rest of the workout I hit it 3-4 sets of 12-15 reps to get that killer pump.

Lets hear what your doing!

[Oldschooliron]

3 day split

Sund ---chest/bis

Wed---legs/tri

Friday---back/shoulder

Calves/abs/forearms....as often as possible.

I like giant sets, super sets, drop sets, high volume.

[Bruiser]

Re: Whats your routine look like!

4 day split for me. Before I got sick and was training for pure strength I was doing Westside. Now I'm trying to put my size back on that i lost and also training for arm wrestling. I figure with the size gains I'm making doing this bodybuilding style routine (and the cycle I'm running) the strength will come back on it's own.

Mon - Chest, triceps, abs
Tue - Legs, biceps, grip, arm wrestling
Wed - off
Thu - Delts, abs, triceps
Fri - Back, biceps, grip, arm wrestling

It's been a lot of fun since I started doing this split. As a powerlifter I haven't trained biceps in over 6 months! So hitting them twice a week is different, and my arms are blowing the fuck up (I should thank the Anadrol too. Lol). Which I need for arm wrestling since there is so much bicep, grip and forearm strength needed.

[vincejeepman]

Re: Whats your routine look like!

Day 1
Chest:
Flat Bench
Warm Up 20 4 x 12
Dumbbell Presses (incline) 3 x 12
Pec Deck 4 x 12
Triceps:
Mule Kicks 4 x 12
Skull Crushers 2 x 12
Cable extensions 4 x 12

Day-2
Lats:
Pull Downs
Warm Up 20 4 x 12
Dumbbell Rows 3 x 12
Seated Rows 4 x 12
Bi ceps:
Straight bar Curls 4 x 12
EZ-Curl Preacher Bench 2 x 12
Cable Curls 4 x 12

Day-3
Shoulders:
Military Press Warm Up 20
Dumbbell Military Presses 4 x 12
Dumbbell Fly 4 x 12
Upright Barbell rows 2 x 12

Legs:
Leg Press
Warm Up 20 4 x 12
Squats Smith machine 2 x 10
Leg Extensions 4 x 12
Leg Curls 4 x 12

in a few weeks, I am thinking of switching up to 5x5...

[Sherk]

I do a 3 day split:

Day 1 pull
Back, rear delts/traps and bi's

Day2 push
Bench, front delts and tri's

Day 3 legs/ abs
Quads, hams and calves

Day 4 rest then repeat
I do cardio for one hr each day fasted in the am

Add: I change up the lifts, volume and intensity when I feel stalled or board with it. I like sutted routines the best

[Bruiser]

Re: Whats your routine look like!

I do a 3 day split:

Day 1 pull
Back, rear delts/traps and bi's

Day2 push
Bench, front delts and tri's

Day 3 legs/ abs
Quads, hams and calves

Day 4 rest then repeat
I do cardio for one hr each day fasted in the am

Add: I change up the lifts, volume and intensity when I feel stalled or board with it. I like sutted routines the best

Nice! You can't beat a simple split like that.

[OldGoat]

Re: Whats your routine look like!

3 day split

Sund ---chest/bis

Wed---legs/tri

Friday---back/shoulder

Calves/abs/forearms....as often as possible.

I like giant sets, super sets, drop sets, high volume.

This is a pretty odd routine, but if you like it and it works stick to it. Not downing it at all. Just have not seen anything like it. Doing tris with legs, and back and shoulder is a fuck ton of work. Plus having a upper with a lower on leg day has to have your blood confused as to where to go. But like I said, if its working, more power man!


Thanks for all the reply's, really wanting to get this section moving with some new posts!

[OldGoat]

Re: Whats your routine look like!

4 day split for me. Before I got sick and was training for pure strength I was doing Westside. Now I'm trying to put my size back on that i lost and also training for arm wrestling. I figure with the size gains I'm making doing this bodybuilding style routine (and the cycle I'm running) the strength will come back on it's own.

Mon - Chest, triceps, abs
Tue - Legs, biceps, grip, arm wrestling
Wed - off
Thu - Delts, abs, triceps
Fri - Back, biceps, grip, arm wrestling

It's been a lot of fun since I started doing this split. As a powerlifter I haven't trained biceps in over 6 months! So hitting them twice a week is different, and my arms are blowing the fuck up (I should thank the Anadrol too. Lol). Which I need for arm wrestling since there is so much bicep, grip and forearm strength needed.

Bruiser, dont forget your rotator cuff and shoulder work for your arm w. There was a kid in HS who was a puss, but had crazy shoulder strangth, he would kill everyone. He was the only guy I could never beat when I arm wrestled. Got to have that strong shoulder lock/rotation power!

[Bruiser]

Re: Whats your routine look like!

Bruiser, dont forget your rotator cuff and shoulder work for your arm w. There was a kid in HS who was a puss, but had crazy shoulder strangth, he would kill everyone. He was the only guy I could never beat when I arm wrestled. Got to have that strong shoulder lock/rotation power!

Of course. Right now that's my strength. It's from all the chest and shoulder work while running Westside. I still do all my rotator cuff warm ups even when it's 100+ degrees out! I've got real strong front delts which helps when I get a good angle on the table and can get my shoulder into it.

[OldGoat]

Re: Whats your routine look like!

Did you build a nice little cable stack inside your trucker rig so you can get your rotations in, lol!

[Bruiser]

Re: Whats your routine look like!

Did you build a nice little cable stack inside your trucker rig so you can get your rotations in, lol!

Hahaha. Nope, but I use my lat tower in the garage.

[zedhed]

Re: Whats your routine look like!

Did you build a nice little cable stack inside your trucker rig so you can get your rotations in, lol!

LOL over the top bro. Over the top!

[Oldschooliron]

This is a pretty odd routine, but if you like it and it works stick to it. Not downing it at all. Just have not seen anything like it. Doing tris with legs, and back and shoulder is a fuck ton of work. Plus having a upper with a lower on leg day has to have your blood confused as to where to go. But like I said, if its working, more power man!


Thanks for all the reply's, really wanting to get this section moving with some new posts!

My body grows best on 3-4 days a week. Blood will flow where u make it lol. Plenty of guys do entire body routines the blood flow is not an issue. I don't like tricep or chest day and I don't like shoulders to close to chest.
I'm no pro bb.....just do what I can with the time I have.

ImageUploadedByTapatalk1341624391.947728.jpg 2 yrs ago

ImageUploadedByTapatalk1341624425.004571.jpg 35 lbs later lol

[zedhed]

Re: Whats your routine look like!

Lookin good OSL!

[tk12]

Re: Whats your routine look like!

3 day split for me
Day 1- legs and stomach
Day 2- back, biceps and stomach
Day 3- chest, shoulders, triceps and stomach
Day 4- OFF
Then repeat.
Oh I make myself do some cardio almost everyday. At 43 yrs of age- I need it.