Let's have a routine thread, I'll start.
ABCABCx
A - Chest & Triceps
3x5 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Dumbbell Flyes
3x8-12 Dips
3x8-12 Skullcrushers
B - Back & Biceps
1x5 Deadlift
3x5 Barbell Row
3x8-12 Chin-Up
3x8-12 Incline Seal Row
3x8-12 Barbell Shrug
3x8-12 Barbell Curl
C - Legs & Shoulders
3x5 Overhead Press
3x8-12 Lateral Raise
3x8-12 Rear Delt Fly
3x5 Squat
3x8-12 Bulgarian Split Squat
3x8-12 Romanian Deadlift
3x8-12 Dumbbell Calf Raise
4 week cycles for sets and reps.
1st cycle 3-4 sets of 12-15 reps
2nd cycle 3 stes of 10 reps
3rd cycle 5 sets of 5 reps
----------------------------------------------------
chest (choose 3-5 exercises mix it up)
bench press
incline bench press
decline bench press
dumbbell bench press
dumbbell incline bench press
decline dumbbell bench press
chest flies
incline chest flies
-----------------------------------------------
back (do all starred + 2)
pull ups*
lat pull downs (front and back)*
machine rows seated rows*
bench arm pulls
t-bar rows
seated rows
vertical rows
reverse flies*
---------------------------------------------------------
shoulders (choose one or both military plus all others)
military press
dumbbell military press
lateral raises (front and side)
shrugs
vertical reverse flies
----------------------------------------------------------
biceps (choose 3-5 exercises)
straight bar curls
rope curls
individual dumbbell curls
isolated curls
ez bar curls
reverse curls
-------------------------------------------------------
Triceps (choose 3-5 exercises)
Ropes extensions up and down
Push downs
Reverse pulls
Kick backs
Over head press
Skull crushers
-------------------------------------------------------------
Legs (do all)
Squats
Lunges (forward and transverse)
Extensions
Curls
Calve raises (seated, standing, and weighted)
I do about the same but i dont have a rest day. I just cycle between 3 weeks so the days are right.
I have literally the best routine
AxB
A
• 3x5 Squat
• 3x5 Bench
• 3x5 Incline
• 3x5 Shoulder press
B
• 1x5 Deadlifts
• 3x5 Rows
• 3x5 Pull ups
• 3x5 Rear delts
>doing shoulders the day before your chest/tri day
Literal retard
I workout twice a day, four times a week(usaully, i just get 1-2 days of rest in between working out)
A - Mornings
Dumbell Bench Press
Dumbell Curls
Tricep Extensions
Incline Bench Press
A - Nights
Deadlifts
Dumbell Rows
Rowing Machine 3x500
B - Mornings
Dumbell OHP
Lat Raises
Facepulls
B - Nights
Front Squats
Zercher Squats
3x500 rowing machine
Each day is dedicated to a main lift progressed in a 5/3/1 format. Accesories are dedicated to increasing the muscles used in the main lift.
A
Sumo Deadlift
Squat 3/12
Lat pulldown 3/12
Uptight row 3/12
Suppine Barbell row 3/12
Ez curl 3/12
B
Ohp
Dips 3/12
Bench 3/12
Close grip bench 3/12
Arnold press 3/12
C
Squat
Sumo dl 3/12
Lat pulldown 3/12
Uptight row 3/12
Suppine Barbell row 3/12
Ez curl 3/12
D
Bench
Close Grip Bench 3/12
Dips 3/12
Ohp 3/12
Arnold press 3/12
AxAxAxx
squats 3x5 @ 80%
bench 3x5 @ 80%
trap-bar deads 3x5 @ 80%
*Increase weight by 5-10 lbs every week for 4 weeks, then decrease by 15-30 lbs on week 5 and start again. 4 steps forward, 3 steps back.
Push (A)
Neck extensions supersetted with neck curls 2x6-12
Overhead press 4x6-12
Db Bench Press 4x6-12
Db Fly 3x6-12
Skullcrusher 3x6-12
Lateral raises 2x6-12
Pull (B)
Pull-up/chin-up 4x6-12
Meadows row/1 armed t-bar row 3x6-12
Curls 4x6-12
Rear delt fly 4x6-12
Weighted crunches 3x6-12
Rules:
1. If every set is done with the max reps, add weight that can be done for the minimum amount of reps
2. Alternate the exercises every other workout
3. Work out 6 days a week
And I dick around with Olympic lifts after my workouts.
>homegym masterrace
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12