In the pursuit to constantly improve my body, I have always wondered what others routines are for hitting the weights when they hit the gym. With all the members on here we should have a good compilation of lifting data that works. So what are your routines when hitting the weights?
My routine is 6 days with four intensive lift days nicknamed the spartan trials by others at the gym.
Monday and Thursday are legs and back days
Starts with Leg press and squats
2 sets of 30reps at 200 pounds leg press,
2 sets of 20 reps at 145 squats
2 sets of 15-20 reps at 400 pounds leg press
2 sets of 10 reps at 175 squats
After this its time to add in the abductor sets
1 set 12-15 reps at 600 pounds leg press
1 set 8-10 reps at 225 squat
1 set 25 reps at 190 inner abductors
1 set 20 reps 190 outer abductor
*************************
1 set 10 reps 740 pounds leg press
1 set 6 reps 275 pounds squats
2 sets 20 reps 260 pounds inner abductors
2 sets at 250 outer abductors
****************************
1 set 4 reps 840 leg press
1 set 305 rep till failure squat
1 set 925-1000 pounds leg press 2-5 reps
*******************************
Leg extensions and curls time
4 sets 10 reps machine max at 290 leg extensions
3 sets 8- 10 reps at 180 pounds leg curls
*******************************
BACK TIME
Straight bar shrugs wide grip
3 sets starting at 155 moving to 225 8-10 reps without dropping the bar
Reverse Grip Lat pull downs wide and narrow grip
3 sets moving up to 220 pounds from 180 pound starting weight at 10-12 reps
4 sets narrow grip starting at 180 moving to 260 pounds staggered reps of 10,8,8,4
ISO High and Low row machines
3 sets each moving to 135 on each side with reps going 15, 10, 6 each machine
Hammer rows 85-90# dumbbell rowed 6-8 times over 3 sets on each side
Seated rows - starting at 180 progressing to 270 over 5 sets rep count staggered 12,10,8,6,4
Tuesday and Friday are chest and glamour muscles(Arms) day
Chest work out is as follows
2 sets 60 pound dumbbell press 12 reps (60 pounds in each hand)
10 reps holding 25# plates of forearm curls after each set
2 sets at 70 pound dumbbell press 8-10 reps
10 reps of same 25 pound forearm curl after each set
2 sets at 85 pound dumbbell press 6-8 reps
2 sets of 10 forearm curls @ 25 pounds
2 sets of 55 pound dumbbell press till failure
2 sets of 10 reps forearm curls at 25#'s
******************************
Incline dumbbell press time
2 sets 60 pounds in each hand for 8 reps
2 sets 70 pounds in each hand 6 reps
2 sets 50 pounds till failure
********************************
Chest Fly time
progressing from 25-35 pounds no less than 8 reps chest flies
Between each set 45-55 pound hammer curls for 6 reps seated
**********************************
triceps
5 sets tricep extensions on tower
100 repped 20 times 2 sets
140 repped 15 times 1 set
190 - machine max - 6 times
immediate transition into 150 till failure after 190
************************************
Biceps
On machine curls
3 sets ranging from 40 - 90 pounds
reps staggered from 15,10, 6
On Wednesday and Saturday its light cardio (one of the insanity dvd's and some intensive racquetball) All lift days start with between 20-50 minutes of cardio
so what is your workout regimine?
My routine is 6 days with four intensive lift days nicknamed the spartan trials by others at the gym.
Monday and Thursday are legs and back days
Starts with Leg press and squats
2 sets of 30reps at 200 pounds leg press,
2 sets of 20 reps at 145 squats
2 sets of 15-20 reps at 400 pounds leg press
2 sets of 10 reps at 175 squats
After this its time to add in the abductor sets
1 set 12-15 reps at 600 pounds leg press
1 set 8-10 reps at 225 squat
1 set 25 reps at 190 inner abductors
1 set 20 reps 190 outer abductor
*************************
1 set 10 reps 740 pounds leg press
1 set 6 reps 275 pounds squats
2 sets 20 reps 260 pounds inner abductors
2 sets at 250 outer abductors
****************************
1 set 4 reps 840 leg press
1 set 305 rep till failure squat
1 set 925-1000 pounds leg press 2-5 reps
*******************************
Leg extensions and curls time
4 sets 10 reps machine max at 290 leg extensions
3 sets 8- 10 reps at 180 pounds leg curls
*******************************
BACK TIME
Straight bar shrugs wide grip
3 sets starting at 155 moving to 225 8-10 reps without dropping the bar
Reverse Grip Lat pull downs wide and narrow grip
3 sets moving up to 220 pounds from 180 pound starting weight at 10-12 reps
4 sets narrow grip starting at 180 moving to 260 pounds staggered reps of 10,8,8,4
ISO High and Low row machines
3 sets each moving to 135 on each side with reps going 15, 10, 6 each machine
Hammer rows 85-90# dumbbell rowed 6-8 times over 3 sets on each side
Seated rows - starting at 180 progressing to 270 over 5 sets rep count staggered 12,10,8,6,4
Tuesday and Friday are chest and glamour muscles(Arms) day
Chest work out is as follows
2 sets 60 pound dumbbell press 12 reps (60 pounds in each hand)
10 reps holding 25# plates of forearm curls after each set
2 sets at 70 pound dumbbell press 8-10 reps
10 reps of same 25 pound forearm curl after each set
2 sets at 85 pound dumbbell press 6-8 reps
2 sets of 10 forearm curls @ 25 pounds
2 sets of 55 pound dumbbell press till failure
2 sets of 10 reps forearm curls at 25#'s
******************************
Incline dumbbell press time
2 sets 60 pounds in each hand for 8 reps
2 sets 70 pounds in each hand 6 reps
2 sets 50 pounds till failure
********************************
Chest Fly time
progressing from 25-35 pounds no less than 8 reps chest flies
Between each set 45-55 pound hammer curls for 6 reps seated
**********************************
triceps
5 sets tricep extensions on tower
100 repped 20 times 2 sets
140 repped 15 times 1 set
190 - machine max - 6 times
immediate transition into 150 till failure after 190
************************************
Biceps
On machine curls
3 sets ranging from 40 - 90 pounds
reps staggered from 15,10, 6
On Wednesday and Saturday its light cardio (one of the insanity dvd's and some intensive racquetball) All lift days start with between 20-50 minutes of cardio
so what is your workout regimine?
