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Share your routine!11224

JLC private msg quote post Address this user
Hey guys,

I'm interested to see your routines - how often do you superset/dropset? Hows your split? High/low reps? HIT IT!

I'll start of with mine.

Day 1 (Chest, delt.med+ant, triceps)

Barbell BP (I switch between 4x6 and "pyramid" each session)
Incline barbell chest press 3x8
Flies 3x8 (sometimes i do dropsets here)
Shoulder dumbbell press 3x10 + 2 sets of arnold presses
Lateral raise 4x10 (focus on exentric!)
Triceps cable press (overhead) 4x8
- If needed triceps pushdown

Day 2 (Back and biceps)
Wide pulldown 4x10
Close pulldown 4x6
Seated rows 3x8

Seated biceps dumbell curl 3x10
Concentration curls 4x8


Day 3 (Legs + lower back and abs)
Squat 4x10
Romanian deadlift 5x5
Lunges 3x8
Leg-extension 5x10 (love the pump)
Calfraises - i'll often dropset here to KILL them!
Hyperextensions 3xmax w/wheight
+ some ab-workout

Each workout takes about 1h30m with some warmup sets etc.

I do this twice a week with a restday in between.

How is YOUR workout?
Post 1 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Workout A:
6 sets double toe touches
3 sets of windmills
7 sets jumping jacks super stetted clap pushups

Workout B:
2 sets Double ceiling tap tap
9 sets double triangle wind mill
4 sets criss cross super stetted with punch punch kick


I rotate workout A and workout B with 2 days on 4 days off.
Post 2 IP   flag post
JLC private msg quote post Address this user
Oh shit I forgot.. humor is totally screwed inhere.......

Maybe you can come up with something that people could use instead of that? It's never a bad thing to inspire eachother.
Post 3 IP   flag post
NorIda private msg quote post Address this user
@JLC get an avi
Post 4 IP   flag post
JLC private msg quote post Address this user
@NorIda avi?
Post 5 IP   flag post
Danimal_88 private msg quote post Address this user
I pay $200 a week for my diet and training plan, not willing to divulge for free
Post 6 IP   flag post
NorIda private msg quote post Address this user
@JLC an avatar... A display picture
Post 7 IP   flag post
tamere01 private msg quote post Address this user
PHAT. Looking into different strength programms to try soon because of my lack of strength.
Post 8 IP   flag post
tamere01 private msg quote post Address this user
@Danimal_88
Srs?
Post 9 IP   flag post
_RudeCrew private msg quote post Address this user
5/3/1
Hitting PR's like crazy
Post 10 IP   flag post
SRorhrbac0808 private msg quote post Address this user
I am on the wrong side of heaven and the righteous side of hell.
Post 11 IP   flag post
JLC private msg quote post Address this user
@NorIda There you go.
Post 12 IP   flag post
GGBro private msg quote post Address this user
PPL not that different from what you do... but I only take 45-50 min.
Post 13 IP   flag post
Highdeas private msg quote post Address this user
Is that rain pouring down on you and you standing in front of a mirror? in you avi?

I'm running my version of PHAT..basically switched a bunch of the exercises and volume

Welcome to SS
Post 14 IP   flag post
JLC private msg quote post Address this user
@Highdeas I've been around for a while, just reading stuff.

Yea, thats me. Just some stupid iphone app. Currently the only photo of me worth showing. Still need to cut some fat. ~2kg max.
Post 15 IP   flag post
teewhat private msg quote post Address this user
full body workouts 3x a week, getting back into it after 3 weeks off.

starting 5/3/1 next week to increase strength
Post 16 IP   flag post
JLC private msg quote post Address this user
Anybody got some great experience with 5/3/1?
Post 17 IP   flag post
SwoleAnimal private msg quote post Address this user
Upper/Lower split of pc
Post 18 IP   flag post
_RudeCrew private msg quote post Address this user
@JLC I started 5/3/1 a little over a month ago with a deaflift max of 365. Monday I worked up to a single of 405
Post 19 IP   flag post
Tritons private msg quote post Address this user
I do Legs/Push/Pull.
Post 20 IP   flag post
Ben777 private msg quote post Address this user
I don't even lift
Post 21 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Usually WSBB, but currently peaking for a meet with Smolov, Jr. -3X
Post 22 IP   flag post
coolguy1993 private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
Workout A:
6 sets double toe touches
3 sets of windmills
7 sets jumping jacks super stetted clap pushups

Workout B:
2 sets Double ceiling tap tap
9 sets double triangle wind mill
4 sets criss cross super stetted with punch punch kick


I rotate workout A and workout B with 2 days on 4 days off.

hahaha I actually think you should video a workout like that haha. Would be hilarious.
Post 23 IP   flag post
JLC private msg quote post Address this user
Quote:
Originally Posted by eknight
Usually WSBB, but currently peaking for a meet with Smolov, Jr. -3X


I tried that out a couple of years ago. Really good. Have you tried GVT?
Post 24 IP   flag post
the1 private msg quote post Address this user
why are people such dick heads on this forum now a days ?
Post 25 IP   flag post
JLC private msg quote post Address this user
@the1 Good question.
Post 26 IP   flag post
the1 private msg quote post Address this user
i follow a program from my coach santana anderson

m- chest/delts/tris
t- back/bi
w- legs
t- chest/delts
f- arms
s- legs
s- light back

high volume , lots of supersets + dropsets and lots of heavy ass weights..


welcome to the forum
Post 27 IP   flag post
JLC private msg quote post Address this user
@the1 Looks like mine, sort of. I do a lot of supersets, dropsets and heavy wheight too.

Thanks btw.
Post 28 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@JLC negative. I used WSBB almost exclusively during most of my powerlifting career. This is my first time with Smolov.

How much did you gain from running Smolov? -3X
Post 29 IP   flag post
sriram private msg quote post Address this user
atg backsquats 5x5
push press 5x5
bentover row/pull-ups/deadlifts 5x5
bench press 5x5
Post 30 IP   flag post
340609 47 30
destitute