PDA

View Full Version : Ideas for routines....



Scatpack392
05-23-2017, 01:16 AM
Looking to get some ideas on how to change up routines. Right now my routine looks like the following:
monday-legs abs
tuesday-Back bis
wednesday-cardio abs
thursday-chest
friday-shoulders tris.
I been doing this for a few weeks now. I like to keep mixing it up. What's your guys thoughts on that and what do your routines look like.

Topsecret
05-23-2017, 01:20 AM
Can always do Bi and tri days.
I generally mash them up into my jam weekly.

besides that man it looks good to go for me! Practically the same!

joko123
05-23-2017, 05:07 AM
Hey brother i typical will keep the same body parts on the same day but I will change up how I hit the muscle group, the exercises, the order , rep ranges and techniques.

Now im doing a little extra hamstring work when I hit back, my hamis get hit pretty good doin rack pulls

why don't you post up a sample of a typical day and I'd be happy to change some things up

Scatpack392
05-23-2017, 11:43 AM
Hey brother i typical will keep the same body parts on the same day but I will change up how I hit the muscle group, the exercises, the order , rep ranges and techniques.

Now im doing a little extra hamstring work when I hit back, my hamis get hit pretty good doin rack pulls

why don't you post up a sample of a typical day and I'd be happy to change some things up
Legs=squats 5 sets 8-10 reps
Leg press 5 sets 8-10 reps
Leg extentions 5 sets 8-10 reps
lying leg curls 5 sets 8-10 reps
adductors 4 sets 10-12 reps
abductors 4 sets 10-12 reps
dumbell lunges 4 sets till failure. All exercises are finished with a drop set on the 5 set. I also do 2 different exercises for calves which are worked throughout the whole leg routine. Then I usually do a stationary bike for 10 minutes after.

joko123
05-23-2017, 11:59 AM
Give this a whirl

Lying hami curl ( warm up don't go to failure on these )
4 x 12- 15

Leg press
3 x 25 reps

Hack squat
2 x 12
2 x 12 to failure ) , still with the weight on your back in reps of 1 to 2, that's really all you should get if you hit true failure , get 20 reps

Hami curl
3 sets 12 -15
Still leg deads ( dumbbell , barbell your choice I prefer dumbells )

Walking lunges x 3 sets ( roughly 40 steps each leg don't go crazy counting though )
Superset
45 sec wall sit , or as long as you last

Calf work
4 x 50 reps



Sent from my iPhone using Tapatalk

Radman69
05-23-2017, 12:16 PM
Do u have a physically demanding job? Whats your training age? Cutting or bulking?

Sqwuidd
05-23-2017, 12:56 PM
Monday -- All dumbell chest exercises( flys, presses)
Tuesday All biceps/abs/cardio
Wednesday- Back
Thursday - rest
Friday- Flat bar chest and cables with cardio at the end
Saturday - Triceps/abs
Sunday- Legs/cardio/abs
Mon - rest


then repeat

I been doing 3 days on 1 day rest- its good for me - gives my body a chance to recover and also varies the days I am doing body parts. I also switch up the days I do cardio based on how I am feeling but try to get 4 days of the cycle where I am doing cardio.

Scatpack392
05-23-2017, 02:14 PM
Do u have a physically demanding job? Whats your training age? Cutting or bulking?
Job isn't physical. I'm 41. I guess u could say bulking. I'm not trying to get huge but definitely trying to add some good muscle mass.

Scatpack392
05-23-2017, 02:21 PM
Monday -- All dumbell chest exercises( flys, presses)
Tuesday All biceps/abs/cardio
Wednesday- Back
Thursday - rest
Friday- Flat bar chest and cables with cardio at the end
Saturday - Triceps/abs
Sunday- Legs/cardio/abs
Mon - rest


then repeat

I been doing 3 days on 1 day rest- its good for me - gives my body a chance to recover and also varies the days I am doing body parts. I also switch up the days I do cardio based on how I am feeling but try to get 4 days of the cycle where I am doing cardio.
I use Saturday and Sunday as rest days due to the fact that I have a 5 yr old. So I get everything in during the week. That looks like a awesome schedule though. I don't really stress to much on the cardio because I do jiu jitsu in the evenings Monday,Wednesday and Thursday also Saturday morning. I like the fact that u have 2 chest days. When do u do shoulders?

Sqwuidd
05-23-2017, 02:22 PM
I do shoulders on whichever day I can fit it in - - 1x per week - whenever I have the time really


Sent from my iPhone using Tapatalk

swolesteelers
05-23-2017, 04:19 PM
Try bull dozser training its quick but intense

Sent from my SM-N920P using Tapatalk

Scatpack392
05-23-2017, 05:20 PM
Try bull dozser training its quick but intense

Sent from my SM-N920P using Tapatalk
Not sure what that is.

d-man
05-23-2017, 05:30 PM
Try full body or upper and lower split. For each exercise do 50 reps within 3 working sets. Keep the rest period to 60-90 secs.


Sent from my iPhone using Tapatalk

joko123
05-23-2017, 05:43 PM
John meadows has a lot innovative ways of hitting differnt muscles groups

I would go to his YouTube channel and watch it's seriously some great stuff


Sent from my iPhone using Tapatalk

Radman69
05-23-2017, 08:47 PM
Sounds like u would do good with some good old Push/Pull routine!

350zsidewayzz
06-01-2017, 05:27 PM
i do it like this
monday- chest tris abs (dips and bench work both) shoulders worked too

wed -legs gives about 3 days of upper body rest for recovery

friday- back bis shoulders abs

2-3minutes rest on big lifts squat deads and bench

1-1:15 rest on smaller lifts like dips and curls

keeps u out of the gym just long enough to wanna come back in and kill it

vzzbks
06-10-2017, 07:32 PM
l like to train each body part twice a week.
mon: legs, chest, shoulders, tri
tue: back, bi
wed: off
thu: legs, chest, shoulders, tri
fri: back, bi
sat: off
sun: off

I do diff exercises on the bodypart 2nd day. so for example on mon I do
squats, 3 sets of 3 reps
bench 3 sets of 3 reps
incline db 2 sets of 10-12

on the thursday workout I do
squats one 20 rep set
bulgarian split squat 2 sets for 15 reps
pushups 3 sets to failure
incline cable flye 2 sets of 10-12 reps

stephen220
06-10-2017, 11:32 PM
I do something like this
day1 quads
Day2 back
day3 shoulders traps
day 4 hamstrings
Day5 chest
and I get two days off a week all depends on what I day I feel like I need it and I do arms whenever I have extra time at the end of a workout. Two leg days I find really helps my legs grow and when my legs grow the rest of my body does also. I just will do what I feel that day and what gives the best pump nothing is set in stone for me I just have fun with it and it works maybe give it a try