Training days and routines.

slimjim

just out of interest and to see how others train, how often do you guys get to the gym and what are your routines like??

I'll start:..... ( it would be good to see what you other guys are doing....)

I'm a Monday, Wednesday, Friday trainer.

Triceps & Biceps.

Triceps:
Close grip bench press = 10, 8, 6, 6
Weighted dips = 10, 8, 8
Single dumbblell extension = 8, 8, 8 ( each arm.)
Tricep push downs = 10, 8, 8.

Biceps:
Seated incline dumbbell curls. = 8, 8, 8.
standing alternate dumbbell curls. = 8, 8, 8 (each arm.)
Standing cable curls. 10, 10, 10

Back & Chest.

Back:
Seated Lat pulldowns. = 10, 8, 8.
Seated lat rows. = 8, 8, 8.
Single dumbbell rows = 10, 10, 10.
Barbell shrugs = 8, 8, 8.

Chest:
Inlcline press (plate machine - not smith machine.) = 10, 8, 8.
Bench press. = 8, 8, 6
Incline flyes = 8, 8, 8.

Legs & shoulders.

Legs:
Seated 45 degree leg-press. = 10, 8, 8.
Leg extensions. = 10, 8, 8.
Leg curls. = 10, 8, 8
Seated calf press. 20, 20, 20.

Shoulders:
Seated dumbbell press. = 10, 10, 10.
seated press behind the neck. = 8, 8, 6
seated side laterial raises = 8, 8, 8.
Upright rows. = 8, 8, 8.

Abdominals:
Every workout is fininshed with kneeling cable crunches. = 20, 20, 20, 20.

Up until about three months ago i was lifting half the weight i'm using now and doing 15 reps, no less than twelve.

any constructive criticism and comments would be welcome.

Getting bigger

SJ

Not being thick here, but what is a cable crunch? I am unfamiliar with the term.

GB

slimjim

click in the link below and take a look my friend......

http://images.google.co.uk/imgres?im...lr%3D%26sa%3DN

Getting bigger

Cheers SJ

GB

crazycal1

this is my routine which i do once every 4-5 days:

A
20 rep rest pause deads(or squats)with a trap bar-depends how you look at it,but not with a full ROM cos of my disc problem
3x6military press with 1 backdown set of 10 reps
6x5 chins(or 5x5 when chinning from chains in ceiling)done with good form and no dropping and bouncing.

B
20 rep rest pause deads(or squats)with a trap bar-depends how you look at it,but not with a full ROM cos of my disc problem
3x6 incline bench with 1 backdown set of 10
(i`m toying with doing them rest /pause style at a later date)
5x10 dips-done with good form and no dropping and bouncing.

at the start of this training cycle i was doing gripwork and calf work for both A+B but dropped this when i hit my squat/dead pb.

ive been training in 3-4 month cycles so the intensity is varied and i`m not flat out all the time.

Squatty

Just started my new programme this week and the plan is to shuffle it about every three weeks but at the moment it's:

Monday: Back & Hams
Tuesday: Chest (incline work only atm) & Delts
Wednesday: Cardio & Abs
Thrusday: Quads & Calves
Friday: Arms & Abs
Saturday: Cardio
Sunday: Rest