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  • Training splits / Exercises / Etc

    Bro,

    Thought it would be of value if we could all see your routines. Info like, how often you change your routines, or what you do to keep things fresh, would be cool as well.
    I'm a big fan of arm isolations on major movements through use of cables, any comments on that?

    -Slated

  • #2
    agreed, trainer get your ass on here and give us all some tips.
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    Comment


    • #3
      Originally posted by Controlled Labs
      agreed, trainer get your ass on here and give us all some tips.
      Unless you're bigger than him.....

      Comment


      • #4
        Next week will be my 10th and final week on this routine. Made some really good gains with this. Wish I had picture of before to show changes. I'll then be switching it up and will post the new one once I get the kinks worked out ... might have before and after pics to see how effective the workout is

        Heavy on every set except the first one where there are 5 sets (light warmup)

        Mon - Legs
        Squats 8,8,6,3,1
        Leg Press 8,8,8
        Leg Extensions 8,8,8
        Leg Curls 8,8,8
        SLDL's 10,8,8

        Tues - Chest/Abs
        BB Flat Bench 8,8,6,6
        DB Incline Bench 8,8,8
        Weighted Dips 8,8,8
        Weighted Crunches 3 x Failure
        Hanging Leg Raises 3 x Failure

        Wed - Back
        Deadlift 8,8,6,3,1
        Bent over BB Rows 8,8,8
        Pullups 8,8,8 (usually fail before hitting 8 at this point)
        Hammer Rows 8,8,8

        Thurs - Shoulders/Calves
        DB Shoulder Press 8,8,8,6
        Leaning DB Side Laterals 10,10,10
        Face Pulls 10,10,10
        BB Shrugs 8,8,8 (pause and hold 2sec at top of each rep ... slow and controlled)
        Front Raises (hold plate in front) 8,8,8 (mostly for negative training)
        Standing Calf Raises 10,10,10
        Seated Calf Raises 12,12,10

        Arms
        CGBP 10,8,8,8
        DB Overhead Ext (one arm isolation) 8,8,8
        One Arm Pulldowns 8,8,8 (slow negatives)
        Standing BB Curl 8,8,8
        Incline DB Curl 8,8,8
        Cable Pulley Curls (slow negatives) 8,8,8

        Mix in some cardio whenever I have time left after lifting which consists of running, stationary bike, jump rope, or arc trainer
        jdouchebag for president

        Comment


        • #5
          I am currently doing a push/pull routine for the first time. I have always used different body part each day routines in the past and had success, but I felt it was time for a change, so this was more of an experimental split. I have been running it now for about two months and I am actually responding to it very well. All exercises are performed for 4 sets (10, 8, 6, 4 reps).

          Mon: Push 1
          Squats
          Incline BB BP
          Weighted Dips
          BB Shoulder Press

          Tues: Push 1
          Deadlifts
          Wide Grip Pull-Ups
          Bent Over BB Row
          BB Curls
          BB Shrugs

          Wed: Off

          Thurs: Push 2
          Leg Press
          Flat BB BP
          Close Grip BP
          DB Shoulder Press

          Fri: Pull 2
          Weighted Chin-Ups
          DB Curls
          Bent Over DB Row
          Behind the Back Shrugs

          I also alternate between DB and BB BP each week. Like I said, I have seen some solid results on this routine, but any suggestions are welcome.

          Comment


          • #6
            i would def like to see "mr aries" program
            Owner of Fitness Paramount Personal Training

            Comment


            • #7
              Originally posted by Slated
              Bro,

              Thought it would be of value if we could all see your routines. Info like, how often you change your routines, or what you do to keep things fresh, would be cool as well.
              I'm a big fan of arm isolations on major movements through use of cables, any comments on that?

              -Slated

              Just don't let me catch you doing those while standing on a swiss ball, ok?

              Comment


              • #8
                Mr. Aries has a workout listed on the Controlled Lab website:
                http://controlledlabs.com/show.php?section=Diet

                It's towards the bottom of the page. Not sure if its what he is currently using though

                Comment


                • #9
                  Smith machine shrugs: 4 sets working up to 5-6 plates each side.
                  Damn... I need to man up

                  Comment


                  • #10
                    http://www.forum.bodybuilding.com/sh...9&postcount=13


                    My Summer Schedule. hopefully my work schedule doesn't mess it all up

                    Day 1 - calves - abs - cardio
                    Day 2 - chest - triceps
                    Day 3 - Legs (minus calf work) - biceps - abs
                    Day 4 - cardio
                    Day 5 - Shoulder - back - abs - cardio
                    Day 6 - Legs (including calves) - triceps
                    Day 7 - Chest - biceps - abs - cardio
                    Day 8 - cardio

                    SETS/REPS
                    Week 1/2 ------------Week 3
                    Sets-----Reps-----Sets-----Reps
                    1--------20-------1--------12
                    2--------12-------2--------5
                    3--------8--------3--------5
                    4--------6--------4--------5
                    5--------3--------5--------5
                    6--------16-------6--------5
                    ------------------7--------12

                    May 15-June 15

                    Reviewing millennium products (kreaceps+citruvol)
                    Ephedrine + caffeine
                    4-5 scoops xtend
                    purple wraath
                    glycergrow
                    lean green (2 a day)
                    adam multi
                    ALCAR
                    NAC
                    + protein, r-ala, taurine, efas, mrps

                    June 15-24

                    @ school for orientation – e/c or lipo6 + basics *protein, multi* -- recovery period from weights, try not to drink much

                    June 24 – August 4

                    weeks 1/2 = Ephedrine + Red Acid & week 3= lipo6
                    Increase ALCAR dose
                    cAMPIBOLIC
                    CLA + sesamin
                    Megadose xtend
                    Pruple wraath - 2 preworkout + 1 during with grape xtend/substance
                    Glycergrow
                    Lean green – inc. to 4 a day
                    Animal pak on training days (in morning) – adam on off days
                    NAC
                    7OH
                    blue-up - before bed
                    Liposolv
                    PcN + 6-mu (3g preworkout each)
                    + protein, r-ala, taurine, efas, mrps

                    Aug 4 – 10

                    Taper off everything – use xpel + hotstuff

                    August 10th – tear up Ocean City MD


                    there may be changes to this...some i already know of
                    ie. adding glucophase xr and vigor + i may use the revamped thermal rage for my caffeine if Im selected as a tester on bb.com

                    Comment


                    • #11
                      Where is good ol' Johny boy? I'll msg him to get his ass on his forum.

                      Comment


                      • #12
                        My split is pretty damn complicated..
                        I walk in the rec, legs feel good, I go do some squats or DL. Chest feels good, I do chest. Arms feel small, I do arms. Calves feel small, I do calves...

                        Sometimes I end up doing a full body WO, so I take a few days off, but most of the time Im in the mood for just 2 or 3 bodyparts. Complicated, I know...

                        Comment


                        • #13
                          I thought that his split was something like this (because it's similar to mine). Please, PLEASE correct me if I'm wrong

                          Chest
                          Back
                          Off
                          Shoulders
                          Arms
                          Legs
                          Off

                          This is what I'm doing pretty much. Sometimes switch up the shoulders and arms, or back and chest. Tweaking my routine to include heavier compounds and lighter isolated movements. And so far things are looking good and a little leaner.

                          What's john's handle? The same as on bb.com?

                          Comment


                          • #14
                            Day 2 (leg day)

                            Squats: 135x15, 225x10, 315x8, 365x2
                            Leg press: 4 sets of 8 working up to 1020lbs
                            Leg curls: 3 sets of 12 on leg curl machine working up in weight
                            Calve raises: 4 sets of 15 reps on curl machine
                            How do you do calf raises on a curl machine?

                            Comment


                            • #15
                              hehe.. didn't see this.. sorry guys..

                              Keep in mind this is my current routine, which reflect a summer cut.

                              I'm currently 228lbs. sub 8% bf.. 6'1".

                              chest/abs
                              back/traps
                              legs/abs
                              shoulders
                              arms/abs

                              cardio 20 minutes per day 4 times a week.

                              calves twice a week.

                              each workout = 1.5 hours long.

                              I workout everyday in the mid to late afternoon, around 4 or 6 PM.

                              I eat 5 times per day. 4 of those being brocolli/chicken, or chicken/beans/corn. The other one is of course my post workout meal, which is something like whey isolate/kool aid.

                              my workouts are always as heavy as i can tolerate, even if it's on-season for me.

                              chest:

                              incline bench 4 sets.. 1 plate, 2 plates, 275, and then 3 plates.
                              incline db flyes: 3 sets.. 40lbs, 60lbs, 80lbs
                              dips with weight around my waist: 1 plate, 2 plates, 3 plates.
                              machine flyes: 3 sets

                              back:

                              stiff legged deads: 1 plate, 2 plates, 3 plates, 365lbs.
                              or
                              bent over rows: 1 plate, 2 plates, 275lbs.

                              lat pulldowns: 4 sets.
                              or
                              pull ups: 15, 10, 8, 6 reps

                              cable rows: 3 sets
                              one arm rows: 80lbs, 100lbs, 130lbs
                              smith-machine shrugs: 3 plates, 4 plates, 5 plates.

                              Legs:

                              squats: 1 plate, 2 plates, 3 plates.. stop here or go up higher, depending on how i feel that day.

                              leg extensions: 4 sets
                              leg curls: 3 sets
                              smith machine calf raises on a raised box: 3 plates, 4 plates, 4 plates.

                              shoulders:

                              db shoulder press: 40lbs, 80lbs, 100lbs
                              or
                              standing military: 95lbs, 135lbs, 185lbs

                              side laterals: 35lbs, 45lbs, 55lbs
                              rear laterals: 45lbs, 55lbs, 65lbs

                              arms:

                              barbell curls: 95lbs, 115lbs, 155lbs
                              or
                              db curls: 35lbs, 50lbs, 65lbs, 80lbs

                              close grip bench: 1 plate, 2 plate, 3 plates, 335lbs
                              hammer curls: 50lbs, 70lbs, 90lbs
                              cable pressdown: 3 sets
                              cable curls: 3 sets
                              preacher curls: up to 125lbs

                              abs I do with a variety of twists and turns, decline benches and leg raises... i use a lot of heavy weights for my abs, since i have a naturally small waist.
                              www.elitefitsystems.com

                              Now with CL and all your other favorites

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