Thread: Ideas for routines....

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.

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!

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

Originally Posted by joko123

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.

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



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Do u have a physically demanding job? Whats your training age? Cutting or bulking?

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.

Originally Posted by Radman69

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.

Originally Posted by Sqwuidd

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?

I do shoulders on whichever day I can fit it in - - 1x per week - whenever I have the time really


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