Routines

[lynked]

For the last few years my routine has been as follows:

monday : legs
tuesday : chest
wednesday : back
thursday : shoulders
friday : arms

I change my workout quite often and have been satisfied so far with this routine, I feel it's ideal for me. I'm interested in routines others have tried and what you guys have seen the best results with.

[Kaiser]

This isn't really an outlined routine or training session. It is just a map of body parts per day. You would probably need to give set/rep/excercise information per day. You would probably also need to specify what you are training for: body building or power lifting?

[lynked]

okidoki, i interested in hearing of 'maps of bodyparts per day' i phrased the topic title off a bit. since it's pointed out though, my routine is (very loosely) as follows:

legs: squats x 8 sets : leg press x 6 sets : curls & extensions superset x 4 each.

chest : incline dumbell x 6 sets : decline barbell x 5 sets : machine press & fly's superset x 8 sets

back : pullups x 6 sets : t-bar x 4 sets : close grip pulldowns x 4 sets : close grip rows | dumbell rows x 4 sets : wide grip pulldowns x 4 sets

shoulders : military press dumbells x 6 sets : side flys x 4 sets : rear flys x 4 sets

arms : tri's pushdowns x 6 sets : behind head machine (tris) x 4 sets : front tri extensions x 4 sets - preacher curls x 6 sets : barbell curls x 4 sets : machine curls x 5 sets

---

i normally train upwards, til failing on about rep 5 or 6 on the last set of each movement. one body part per day is ideal for me, i normally spend no more than an hour in the gym per day (i read somewhere that russia did a study and found 45 minutes to be ideal, not sure of the validity though).

this map and routine has kept me from the 'burnout' i used to get with compound exercising, and provides me with just about optimal rest before hitting the same muscle group again...

however, i'm about to start a cycle and am considering changing both my map and routine for the duration of the cycle, since i notice i require considerably less recovery time while on, so am very interested in other people's maps and routines and what's worked best for them, particuliarly while on cycle?

[tatteredxangelx]

for strenght:

mon: flat chest/tris
tues: light backwork, biceps
wed: legs heavy
thurs: off
fri: shoulders/incline chest
sat: deadlifts
sun: heavy legs again
next mon: off

[Alin]

For the last few years my routine has been as follows:

monday : legs
tuesday : chest
wednesday : back
thursday : shoulders
friday : arms

I change my workout quite often and have been satisfied so far with this routine, I feel it's ideal for me. I'm interested in routines others have tried and what you guys have seen the best results with.


I have found working with many athletes that training is purely individual and you have to experiment and find what works well for you.

[ironfreak83]

my powerlifting routine is this:

mon-heavy bench, inclines, heavy triceps and biceps

wed-squats, deads, leg press, calves and leg ext. leg curls

thurs or fri- shoulders and back( lots of rows, militaries, and shrugs)