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GDSGFT
11-20-2004, 02:46 AM
Thought I'd start a thread where members of the board can share their workout programs. And by workout program, I mean what you're currently doing and this moment in time, not what you've done a few weeks/months ago.

Members can share their workout experiences and critique others excercises, reps, form etc etc.


Below is mine.

Monday chest/tris

Incline BB press 3x6
Decline BB press 3x6
Flat DB press 3x6
Standing E-Z bar overhead tricep extensions 3x8
Seated tricep DB press 3x8

Tuesday Shoulders/traps

Front DB raises 2x8
Side DB raises 2x8
Barbell military press 3x6
DB Shrugs 3x10

Wednesday REST

Thursday Back/bis

Hammer curls 2x8
E-Zbar curls 3x7
Bent over BB row 2x6
One arm DB row (flat Bench) 2x8
Stiff Leg BB Goodmornings 3x6

Friday REST

Saturday Legs

BB squats 3x6
Seated Calf raises 2x8
Leg press 2x8
Seated Leg curl 2x6 (switching to Romanian deadlifts in two weeks, changing leg excercises)

Sunday REST

Lets get this ball rolling :)

Calipso
11-20-2004, 03:07 AM
Helterskelter says SCREW YOU PUNK! :D

I just use DoggCrap's routine, works great and I've gotten good results. I've gained more naturally on DoggCrap's routine then I did before with any other routine naturally.

satchboogie
11-20-2004, 03:34 AM
day 1: tris/bis/abs
day 2: chest
day 3: off
day 4: back,hammies
day 5: delts
day 6: off
day 7: quads, calves

nothing is etched in stone..
i train instinctively..

but it try to focus on the above schedule.
if i feel one muscle is lagging, ill pay extra attention to it and give it 2 workouts per week while sacrficing another muscle.

lately its been all about arms and delts.

Disturbed
11-20-2004, 05:01 AM
I've only been back in the gym for a couple of weeks now it's been years since I've worked out but here is my workout plan and so far it's working pretty well for me:

Monday: Chest
Tuesday: Back
Wednesday:Shoulders, Shrugs
Thursday: Rest
Friday: Arms
Saturday: Legs

I stick to all the basic workouts and go heavy. I hate doing arms when doing chest or back on the same day they are responding much better dedicating them to once a week after at least having a day off. I love working them seperately get to hit 'em much harder. I work out abbs every other workout night. Since I'm still a fatass I may add a little cardio but not too much just enough to help burn off the gut. Not anything special but like I said just getting back in and so far strength and stamina is really starting to come around.

Calipso
11-21-2004, 04:07 AM
I've only been back in the gym for a couple of weeks now it's been years since I've worked out but here is my workout plan and so far it's working pretty well for me:

Monday: Chest
Tuesday: Back
Wednesday:Shoulders, Shrugs
Thursday: Rest
Friday: Arms
Saturday: Legs

I stick to all the basic workouts and go heavy. I hate doing arms when doing chest or back on the same day they are responding much better dedicating them to once a week after at least having a day off. I love working them seperately get to hit 'em much harder. I work out abbs every other workout night. Since I'm still a fatass I may add a little cardio but not too much just enough to help burn off the gut. Not anything special but like I said just getting back in and so far strength and stamina is really starting to come around.

Doing shoulders and shrugs on the same day is a weird combo. I don't know why you just don't put shrugs on your back day because your traps are apart of your back. :confused:

Disturbed
11-22-2004, 02:06 AM
Well, because I am still an idiot and have the worst training partner who thinks he knows everything. For on now I'll just listen to myself but I really appreciate the comment on when to do shrugs I'll try that this week. Man did I screw up this weekend.lol Got drunk last night and am still hungover and my diet has sucked and it really shows so I really can't wait to get back in the gym tomorrow and get myself going again because I have lost that "edge" that I was having for a little while, almost like a natural buzz that nothing can beat. Diet, and rest seems to be like 90% of your gains so I'm killing myself over here I'm so pissed at myself but I'm sure I'll feel better once I'm back in the gym.

Snowblind
11-22-2004, 04:17 PM
I just use DoggCrap's routine, works great and I've gotten good results. I've gained more naturally on DoggCrap's routine then I did before with any other routine naturally.



Same here :cool:

ThePerpetrator
11-23-2004, 02:53 PM
Can anyone post up DoggCrap's workout program?

Peace,

Perp

jaypee
11-23-2004, 08:21 PM
Second that, I keep hearing about but not seeing it.

GDSGFT
11-24-2004, 06:55 AM
Second that, I keep hearing about but not seeing it.

Here you go boys

http://forum.xtrememass.com/archive/index.php/t-1138.html

His Grizzness
11-24-2004, 09:29 AM
GDSFT- I question the logic behind doing bis before back. I'm also not so keen on the exercises you've chosen, but whatever floats your boat. My biggest suggestion is to do full deadlifts. Though they work the back to some extent, stiff-leggeds are and should be used for the hamstrings. Nothing, NOTHING can take the place of full-fledged, conventional, from the floor deadlifts.

GDSGFT
11-25-2004, 02:34 AM
GDSFT- I question the logic behind doing bis before back. I'm also not so keen on the exercises you've chosen, but whatever floats your boat. My biggest suggestion is to do full deadlifts. Though they work the back to some extent, stiff-leggeds are and should be used for the hamstrings. Nothing, NOTHING can take the place of full-fledged, conventional, from the floor deadlifts.

Grizz my man, that's not the order I do my excercises in, that's just what I do on the specific day. I always train my back before my bis, just like I train my chest before my tris. I ALWAYS train the bigger muscle on a two muscle working day. As for deadlifts, I've taken them out of my program for the next few weeks and replaced them with Goodmornings just for a bit of a change.

YGM bro!

hardhatarea
12-02-2004, 01:37 AM
Just fininshing up an HST workout program...worked well for me up 5lbs and strength went up as well. I'm going to take a week off then, do it all over again. I'm going to tweek it a little bit and go for 8 weeks instead of 6 weeks. I'm going with 10's, 7's, 5's and finally 3's.