Your Training Split / Routine

[Gym-Rat]

Always curious as to how others train.

Post your routine if you feel like it.

Been liking legs 2x a week so I re-wrote mine.

[Henda]

Sat

Curl grip chin 1 set to failure with added weight then drop weight and go again with just body weight
Pause flat bench 3x5
Barbell row 3x5
Press behind neck 3x5
Barbell curl 3x5
Lying barbell extention 3x5
Cross body hammer curl 1x20

Sun

Pause squat 3x5
Stiff leg deadlift 3x5
Single leg extention 3x8-12
Lying single leg curl 3x8-12

Tuesday

Incline barbell press 1x6 1x10
Lateral raise 1x15-20
Machine fly 3x12-15
Cable lateral raise 3x12-15
Close grip bench on smith 1x6 1x10
Cross body cable pushdown with one hand 3x12-15

Wed

Hammer row machine wide 1x6-8
Hammer row narrow 1x6-8
Barbell shrug 1x12, 1x15
Curl grip pulldown 1x6-10
Wide grip pulldown 3x12
Rear delt machine 3x12-15
Incline db curl into standing db curl 1x12-15
Cable curl 1x12 1x20

Thus

Leg extention 3x12
Dead stop Leg press add plate per side and do 12 reps till a weight that’s difficult and have to breath between reps to get 12
Seated leg curl 3x12
Adductors 3x12-20

[bhank]

4 days a week EOD one day for Legs, Back, Chest and Biceps/Triceps some weeks if my tendons feel off I will do Back or Biceps and not both or I will just do some biceps at the end of my Back workout. I will also do Triceps after chest or not at all as again still dealing with some tendon issues in the arms.

Monday Legs
Tues  Off
Wens Back
Thurs Off
Frid Chest and Triceps
Sat or Sun Biceps/Off

[IroNat]

See my thread.

http://www.getbig.com/boards/index.php?topic=646168.msg9809011#new

[robcguns]

I just go by feel, I might train 7 days a week or 3. Also train whatever I feel like training on any given day. Might hit chest 3 times this week and once next week. Might do calf’s and abs 7 days in a row or every other day or once a week. The one consistent is everything is supersetted for whole workouts.

[ProudVirgin69]

Whole body, ~4 exercises supersetted, 1 mile walk to and from gym.  I spend like 20 minutes at the gym these days

Yesterday:

3 sets front squats
3 sets flat bench
3 sets chin ups
2 sets db curls
2 sets leg raises for abs

next time will probably look like:

stiff legged deadlift
incline bench
db rows
db pullovers for triceps

you get the idea

[MCWAY]

Mine is ridiculously simple: Mondays and Thursdays - Upper Body; Tuesdays and Fridays - Legs

I've done that for nearly 30 years. And I use the antagonistic style of training, one set of a body part, rest, then a set of the opposite body part (i.e. chest and back, biceps and triceps, shoulders and traps).

[Grape Ape]

Train to be strong and able to move long distances if necessary.

No set routine.  Go by feel - hit the major lifts each every 7 days or so, mix in conditioning and movement.

[wes]

Mon. - Chest + Abs
Tues. - Back,Traps,Neck
Wed. - Shoulders + Calves
Thurs. - Biceps,Triceps,Forearms
Fri. - OFF
Sat. - Quads,Hams,Calves
Sun. - OFF

I never do a set routine, I just mix exercises, sets, intensity techniques, and rep schemes up constantly.

[joswift]

I just go by feel, I might train 7 days a week or 3. Also train whatever I feel like training on any given day. Might hit chest 3 times this week and once next week. Might do calf’s and abs 7 days in a row or every other day or once a week. The one consistent is everything is supersetted for whole workouts.

same for me really

grouping parts its normally push/pull upper body days legs on their own

[joswift]

4 days a week EOD one day for Legs, Back, Chest and Biceps/Triceps some weeks if my tendons feel off I will do Back or Biceps and not both or I will just do some biceps at the end of my Back workout. I will also do Triceps after chest or not at all as again still dealing with some tendon issues in the arms.

Monday Legs
Tues  Off
Wens Back
Thurs Off
Frid Chest and Triceps
Sat or Sun Biceps/Off

you go all the way to the gym just to train biceps?

Fucks sake man just do them after back and have a day doing something positive
I thought you had your son weekends?

[Thin Lizzy]

Shows this shit isn’t rocket science. One or at most two basic exercises  per body body part once every 4-5 days, rinse and repeat.

My exercises these days:

Chest: Moderate weight dumbbell presses (had a partial pec tear so heavy bench is out)
Shoulders & Traps: Barbell or Machine Presses, Dumbbell or machine shrugs.
Back: Cable Rows
Legs: Bench Squats(Knees don’t hurt if I don’t go past 90 degrees), or Leg Press (Cybex)
Arms: Hammer curls, Rope push downs.
Neck: Cable neck curls. (Basically rope push downs except I hold the rope by my forehead and curl my neck.)
Calves: Extensions on the Cybex leg press machine.
Abs: Cable crunches.

[bhank]

you go all the way to the gym just to train biceps?

Fucks sake man just do them after back and have a day doing something positive
I thought you had your son weekends?

I have a gym in my house I can train either at the commercial gym or my home. Squats are really the only thing I can't do at the house.

[funk51]

http://www.getbig.com/boards/index.php?topic=679364.0     i trained mostly at home and one day a week at a commercial gym. now all at home.

[IroNat]

I have a gym in my house I can train either at the commercial gym or my home. Squats are really the only thing I can't do at the house.

Calling what you have in your house a "gym" is a bit of a stretch.

[funk51]

Calling what you have in your house a "gym" is a bit of a stretch.

   pretty much anything I can do in the gym , I can do at home. I guess it's a matter of semantics. I've got dumbells from 5 to 105 lbs in 5 lb increments. with olympic ones in case someone needs to go heavier. 4 benches that you can do flat incline or decline presses, a cable crossover unit. leg curl leg extension bench. power tower actually a better one than most gyms, a lat machine. 2 preacher benches., numerous olympic and regular bars. several swingbells. exercise bike. a power rack.tons of plates. what would you call it then, just so I know.

[funk51]

Calling what you have in your house a "gym" is a bit of a stretch.

w              sorry I thought that was intended for me, my mistake. now my eyes are going too.

[Freemason]

Awesome setup funk.

I am almost 50 so I train only 3 days per week. I feel any more and I am not getting enough recovery. I measure this by my ability to match my average best lifts for reps, when I train more frequently my ability goes down.

Typical is push upper body, pull upper body and legs. Some muscles I train only occasionally for function/maintenance. These are my strongest/best responding muscles like shoulders and traps. So I might omit back one week and do those but still only train 3x per week.

Training like this works the best for me and I definitely see better results than most everyone else at my gym so not scientific but anecdotally seems to work for someone my age.

[funk51]

Awesome setup funk.

I am almost 50 so I train only 3 days per week. I feel any more and I am not getting enough recovery. I measure this by my ability to match my average best lifts for reps, when I train more frequently my ability goes down.

Typical is push upper body, pull upper body and legs. Some muscles I train only occasionally for function/maintenance. These are my strongest/best responding muscles like shoulders and traps. So I might omit back one week and do those but still only train 3x per week.

Training like this works the best for me and I definitely see better results than most everyone else at my gym so not scientific but anecdotally seems to work for someone my age.

   you're a youngster compared to me [70 yrs old]. you can make some pretty good gains at your age. three days is best if you push yourself, at my age and ability,  my intensity level is way down so i pretty much do it 7 days a week.

[Coach is Back!]

.

[_bruce_]

I do the same workout every day or at least six days a week.

1 x bodybuilding style whole body routine(light weights... arms, shoulders, neck,)
1 x push/pull routine on "gymnastic bars"(+reverse hyper)
1 x clubbell swings

I ended up with this routine over the years. I had severe neck/back problems and started out with empty bars... it's been a long time since.

[IroNat]

w              sorry I thought that was intended for me, my mistake. now my eyes are going too.

No problem, Funk.

You got a gym, bro.

[IroNat]

Awesome setup funk.

I am almost 50 so I train only 3 days per week. I feel any more and I am not getting enough recovery. I measure this by my ability to match my average best lifts for reps, when I train more frequently my ability goes down.

Typical is push upper body, pull upper body and legs. Some muscles I train only occasionally for function/maintenance. These are my strongest/best responding muscles like shoulders and traps. So I might omit back one week and do those but still only train 3x per week.

Training like this works the best for me and I definitely see better results than most everyone else at my gym so not scientific but anecdotally seems to work for someone my age.

Smart way to train, especially if natty.

Know thyself.

[webstar]

Always curious as to how others train.

Post your routine if you feel like it.

Been liking legs 2x a week so I re-wrote mine.

been doing a bro split for over 10+ years without fail. Been to set in my ways to change it.

But after reading your post I'm going to give PPL a try.

Pull
Push
off
Pull
Push
Legs
off


will try day 1 Pull later today.

Not doing push on monday fighting for a bench/machine

[deadz]

Monday-Back
Wednesday- Shoulders/tri’s
Friday- Chest/bi’s
Sunday - Legs
20-30 minutes of cardio
With each workout
Exercises vary
30yrs of consistent training
I’m going to live FOREVER…lol!