t-481842 The exercise routine thread [Flat] - TribalWar Forums

The exercise routine thread

04-10-2007, 02:45 AM

I'm having trouble locating various peoples routines in an easy fashion. Do you guys think we could have one thread that kind of just gives an overview of everyones routines so we can take a look at what we are all up to. heres my hastily written up one. It takes me about a week and a half.

Day A: chest/triceps

*chest presses (2 months of first level then incline followed by 2 months of first incline then level. I also vary between dumbbells and barebells every couple of months)
*flies (cable or dumbbell)
*skull crushers (I don't want to devote a whole day to triceps and I figure since I'm working them with chest might as well work it out)
*cable pushdowns

Inter AB: Abs/Calves/cardio
various abs exercises. seated calf raises and weighted standing calf raises. interval runs or bball

Day B: Legs/lower back
*Legpress or squat
*abduction hip
*adduction hip
*(seated or supine) leg curls

Inter BC: abs/calves/cardio

Day C: arms
*forearm rotation
*wrist flexion/extension
*tricep routine

inter CD1: rest
this usually corresponds to a planned night of heavy drinking

Day D: UpperBack/Shoulders
*weighted overhand pullups
*military press
*various deltoid exercises

inter DA1: rest/cardio
Inter DA2: abs/calves/cardio

04-10-2007, 02:51 AM
elaborate on skull crushers?

Here's my routine + weight from my other thread:
"B" days-
30 squats, 20 at 50, 10 at 70. I'll probably up it all to 70s on the next B
30 lunges, all at 70
30 calve raises, 70 per leg
30 abs right, 30 abs left, each at 35 (holding dumb bell at side, stretching side and such)
20 crunches all the way down and up with 20
10 just upper ab crunches at 20
10@20 left elbow to right knee, right elbow to left knee
20@25 hammer curls
10@25 reg curl sitting down between the leg thing

i think thats it

"A" days
30@35 laying on bench, bring dumbbell over my head in an arc (Chest, 1 weight)
30@70 decline bench
20 or 30@70 bench
30@70 lats
30@70 dumb bells at side and bringing them up to me ribs (shoulders)
30@70 laying on incline bench and flexing my shoulders back (mid back)
30@40 sitting on chair and doing shoulder presses
30@35 triceps (both hands, 1 weight)

04-10-2007, 02:54 AM
for some reason exrx page for it is blank http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

heres a lil' animation from another website Lying Triceps Extension (Skull Crushers) - Exercise | Triceps Exercises (http://www.myfit.ca/exercisedatabase/viewanexercise.asp?table= exercises&ID=57)

uhh at any rate each of those tricep exercises (dips,skull crushers, cable pushdowns) I'm trying to target a different part of the triceps.

04-10-2007, 03:03 AM
oh, interesting. Wonder if i can do that with dumb bells lol

04-10-2007, 03:25 AM
I hate to post my routine because I don't have adequate time anymore to lift (poor excuse) because of work, school and more work. This summer after I graduate I plan on going ****ing crazy because all (lol all) I'll be doing is working. I do recommend that if anyone is in a pinch and can't lift appropriately they do something similar to this (maybe you are on a vacation or finals week, etc.) because it's been carefully crafted by the sands of time.. blah blah

Day 1: Chest, Shoulders, and Triceps

-flat dumbull presses (12, 10, at least 8 until failure)
following that 12 flat dumbell flys
-incline dumbell presses (12, 10, at least 8 until failure)
following that 12 incline dumbell flys

-close grip barbell upright rows (6,6,8,8,10,10)
-standing side lateral raises (12, 10, 8)

-seated overhead tricep extensions (8, 10, 12)
-standing tricep pushdowns (8, 10, 12)
-dips (12, 10, to failure)

Day 2: Biceps, Back, and Legs

-seated wide grip pulldowns (12, 10, 8)
-seated close grip pulldowns; palms facing inward (12, 10, 8)
-seated cable rows (12, 10, 8)
---supersetted with standing side lateral raises (12, 10, 8)

-concentration curls (8, 10, 12)
-standing barbell curls (12, 10, 8)
-preacher curls (8, 10, 12)

-squats (12, 10, 8, 6)
-incline leg presses (12, 10, 8)
-hack slide (12, 10, 8)
-lying leg curls (8, 10, 12)
-standing calf raises (10, 10, 10)


I didn't include abs or the various push-ups, etc. etc. that are thrown in around my workouts because to be honest they aren't specific enough to try and recommend them to anyone.

04-10-2007, 06:26 AM
The routine I'm using right now goes like this:

All muscle groups 1 exercise per day, never the same two workouts in a row
6 reps x 4 sets of around 80% 1RM

Day 1

Day 2

Day 3

Day 4
Same as Day 1

Day 5
Same as Day 2

Day 6 & 7

I'm just looking for mass right now, but in about 2 months I'll be changing my routine to be more strength-oriented -- it will be something more like this:

10 reps @ 75%, 8 reps @ 80%, 6 reps @ 85%, 4 reps @ 90%, 2 reps @ 95%

04-10-2007, 08:48 AM
I'm presently doing Big Boy Basics modified a little bit.

Testosterone Nation - Big Boy Basics (http://www.t-nation.com/findArticle.do?article=28 4big2)

On leg days I stick with squats/deads. I don't do machine leg work (cept for calf raises)

04-10-2007, 11:54 AM
This is the routine I plan to work with. It's a 2 week alternating schedule. 3 weight training sessions and 5 cardio sessions each week. PLEASE critique it if you see any trouble spots.

Week 1
7:00AM - Cardio
5:00PM - Chest / Back / Abs
Superset(Barbell Bench Press - Wide grip cable pulldown)
Superset(Dumbbell Incline Bench - Machine row - Dumbbell Overhead Pull)
Superset(Cable crossover - 1 Arm dumbbell rows)
Incline bench situps
Captain's chair
Dumbbell side bend
Abdominal bridges

7:00AM - Cardio

5:00PM - Legs
Barbell squat
Dumbbell lunges
Superset(Seated calf raises - Standing calf raises)
Superset(Leg extensions - Leg curls)
Stiff legged deadlift

7:00AM - Cardio

7:00AM - Cardio
5:00PM - Shoulders / Biceps / Triceps / Abs
Hang clean
Superset(EZ Bar curl - Tricep pushdown)
Superset(Dumbbell military press - Dumbbell shrugs - Dumbbell side raises)
Superset(Rope tricep pulldown - Zottman curls)
Incline bench situps
Captain's chair
Dumbbell side bend
Abdominal bridges

Morning - Cardio

Week 2
7:00AM - Cardio
5:00PM - Chest / Shoulders / Calves
Dumbbell bench press
Superset(Dumbbell chest fly - Arnold dumbbell press)
Superset(Dumbbell lat raise - Dumbbell front raise)
Superset(Seated calf raises - Standing calf raises)

7:00AM - Cardio

5:00PM - Legs / Abs
Barbell deadlift
Barbell lunges
Leg press
Superset(Leg extensions - Leg curls)
Incline bench situps
Captain's chair
Dumbbell side bend
Abdominal bridges

7:00AM - Cardio

7:00AM - Cardio
5:00PM - Back / Biceps / Triceps
Cable rows
Superset(Pullup - Bent over barbell row)
Superset(Close-grip bench - Barbell curl)
Superset(One arm cable pushdown - Dumbbell hammer curl)
Straight leg deadlift

Morning - Cardio

04-19-2007, 03:38 PM
I can't decide if I should lift when sick.

I'm got a little bit of a cold and am probably going to be more sick tomorrow.

Lynx [TKB]
04-19-2007, 04:21 PM
I can't decide if I should lift when sick.

I'm got a little bit of a cold and am probably going to be more sick tomorrow.

Lifting while sick will most likely just make you sicker and you'll probably miss more days of lifting as a result. Wait it out; get some rest and drink a lot of water.

04-19-2007, 10:50 PM
i dont really have a set in stone workout, i go with how ive felt after my recent workouts to decide what exercises im going to do that day

this is what i did the past week; i generally increase 5lbs per set (per dumbell) on dumbell exercises and 20lbs per set on barbell exercises

ill be switching over to a much heavier workout with lower volume in a couple of weeks; will probably do that for a couple of weeks before comming back to a schedule like this

edit: i always do a light 15 rep warmup when i start on a new muscle group

day 1 - chest/tris/calves

dumbell presses

incline 12/12/10/8
flat 12/12/10/8
decline 12/12/10/8
flyes 12/10/8
cable crossovers 12/10/8
pullovers 12/10/8

behind the back dips for 12/12/10/8
dumbell kickbacks 12/12/10/8
reverse tricep extentions 12/12/10/8
rope pressdowns or some other cable pressdown 12/12/10/8

donkey calf raises with a light weight warmup -> medium weight -> ****loads of heavy raises

day 2 - back biceps forearms

wide grip pullups 12/12/10/8
dumbell rows 12/12/10/8
close grip cable rows 12/12/10/8
bent over barbell rows 12/12/10/8

3 sets of 21s
alternating dumbell curls 12/12/10/8
cable concentration curls 12/12/10/8

reverse curls w/ ez-curl bar 12/12/10/8
forearm flexors w/ ez-curl bar [lots]

day 3 - shoulders calves

dumbell press to the chin 12/12/10/8
upright rows 12/12/10/8
lateral raises 12/12/10/8 (after each set i pick up dumbells 5lbs lighter and go till failure)
front raises (with a bar) 12/12/10/8
bent over raises 12/12/10/8
rear delts on the pec-deck 12/10/8
shrugs 12/12/12

see calves from day 1

day 4 legs

squats or front squats 12/12/10/8
hack squats 12/12/10/8
leg extention 12/12/10/10 (usually do dropsets)
lying leg curls 12/12/10/8
straight-legged deadlift 12/12/10/8

day 5 rest

day 6 -> day 1