Always looking for a new workout.

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    Jim Mills's Avatar
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    Always looking for a new workout.


    How does this look?... To much?

    Day 1 - Chest and Biceps
    Chest:

    Bench Press 4 sets / 8–10 reps
    Incline bench press 4 sets 8–10 reps
    Dumbell Flies 4 sets 8–10 reps


    Biceps:
    Barbell curls 4 sets 8-10 reps
    Incline seated dumbbell curls 4 sets 8 reps
    Stomach and calves

    Day 2 - Back and Triceps
    Back:
    Seated rows 4 sets 8-10 reps
    Lat Pulldowns 4 sets, 8-10 reps
    One arm dumbbell rows 4 sets 8-10 reps

    Tricep:
    Tricep Push downs 4 sets 8 reps
    Tricep extentions 4 sets 8 reps
    Behind the neck barbell extention 4 set 8-10 reps
    Stomach and calves

    Day 3 - Shoulders and Legs
    Shoulders:
    Military presses 4 sets, 8-10 reps
    Dumbell presses 4 sets 8 reps
    Flyes 4 sets, 8 reps

    Legs:
    Squats 4 sets, 8-10 reps
    Leg extensions 4 sets, 8-10 reps
    Leg curls (hamstrings) 4 sets 8-10 reps

    Take the next day off then repeat.

  2. Board Supporter
    bentlax39's Avatar
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    if you're looking for a new workout to try, heres a few reccomendations from over at iron addicts:


    HARDGAINER/LOW VOLUME, LOW FREQUENCY ROUTINE
    This format is one that after everyone reads the routines, not one in 20 will pick this one, and the truth is, about 5-8 out of the 20 will do better on this one than any of the others. Why will no one pick it? It’s not “flashy” it doesn’t have a fancy name, nor will most guys ever believe it could be “enough” work after reading “Flex” and the like seeing the “routines of the pro’s”. Well the truth is those damn routines of the “pro’s” work for a select few and most guys reading this are not likely to one of those guys.


    Day One:

    Dips or Bench Press 2 x 6-8

    Incline Press, or incline Fly 2 x 10-12

    Military Press, Or Hammer Shoulder Press 2 x 6-8

    Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12

    Heavy Abs 3 x 10

    Day Two:

    Pull-Up 3 sets to failure

    Barbell Row 2 x 8

    EZ-Bar Or Dumbell Curl 1 x 10

    Squats 2 x 10

    Deadlifts, or Stiff-Legged Deadlift 1 x 10

    Sub-Routine:

    Here is another Hardgainer Style Routine done three days a week. TRUE hardgainers will do MUCH better on the two-day, as will many lifters with fairly good recovery.


    Day One:
    Dips or Bench Press 2 x 6-8

    Incline Press, or incline Fly 2 x 10-12

    Military Press, Or Hammer Shoulder Press 2 x 6-8

    Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


    Day Two:

    Pull-Up 3 sets to failure

    Barbell Row 2 x 8

    EZ-Bar Or Dumbell Curl 1 x 10

    Heavy Abs 3 x 10


    Day Three

    Squats 2 x 10

    Deadlifts, or Stiff-Legged Deadlift 1 x 10

    Pull-Troughs, Glute/Ham Raises, or Reverse Hypers


    ROTATING LOW/MID VOLUME ROUTINE
    Here is a routine that most anyone can pull off except for real hardgainers, that rotates every week. This allows more lifts to hit, allowing less monotony, and longer progress before a wall is hit from recruitment pattern burnout. You can also add a 3rd rotation of lifts if you like. This is an extremely solid way to train and is effective for a large variety of lifters. Again, many variations of this basic format are possible, and used dependent on the individual trainee.


    Day one, week one

    Dips 3 x 10

    Incline Bench Press 3 x 6

    Lateral Raise 4 x 10

    Laying Tricep Extensions 3 x 8-10


    Day two, week one

    Wide Grip Pull-Down/Up 3 x 8

    Chest Supported Row, or Barbell Row 3 x 8-10

    Barbell Curl 3 x 10

    Resistance Abs 3 x 10


    Day three, week one

    Squat 3 x 6-10

    Leg Press 2 x 15

    Good-Morning or Stiff-Legged Deadlift 2 x 8

    Calf Raise RP 2 x 15/30


    Day one, week two

    Bench Press 3 x 6-10

    Incline DB Press 2 x 10-12

    Military Press 3 x 10

    Tricep Pus-Downs 3 x 8-10


    Day two, week two

    Supinated Grip Pull-Down/Up 4 x 8

    Dumbbell Row 3 x 10

    Dumbbell Curl 3 x 8

    Reverse Curl 2 x 10

    Hanging Leg Raises

    Day three, week two

    Deadlift 1 x 8

    Safety Squat, or hack squat, 2 x 6-10

    Glute/Ham Raise 3 x 8

    Leg Press Calf Raise


    DC (Dogg Crap, AKA Dante) Training
    You would have to be hiding under a rock to not know about Dogg’s training system. Here are a few reasons why it is so productive.

    It’s obviously very low volume. Say what you will about HIT, it works wonders for MANY, MANY trainees. Most lifters simply do too many sets, of too many lifts way too often. They overtrain horribly, and don’t grow. DC’s system has you doing 4-6 WORK sets a session, usually no more than 3 days a week. That is a great formula for success for the previously perpetually overtrained.

    For those that can take it, the rest-pause sets provide the fastest path to hit the muscle fibers deeply with the least amount of sets (one). The system has a built in intensity cycling schedule. These are the so-called “cruise weeks”. I believe they were originally built in the system primarily to scale back the androgen use for a short time (four or more weeks heavy, two weeks low dose with clomid to help HPTA recovery) and were then also used to scale back the intensity, and take a slight break from the grueling chore of the extreme eating required to build extreme mass. What is beautiful about this system is that it works wonders for both the gear user, and ESPECIALLY well for those training clean. Most people’s bodies just don’t stand up well to a constant high intensity pounding and this system provides just the active rest break that so many need, but so few get on other systems.

    The loading changes every week. Dogg’s system of picking 3 different lifts for each bodypart and rotating them each week stops the neural adaptation burnout that occurs when doing the same lifts week-in, week-out. On the down side people that don’t recruit well sometimes don’t progress on individual lifts as fast as they would when the neural adaptations are allowed to progress on a weekly basis. But this is offset by the fact that most people get better size gains when the load is varied, and it takes quite a while for most people to hit a wall with this type of loading.

    DC’s routines are setup a variety of ways, with perhaps the most popular and appilicale being splitting the body up like this:

    a)
    Chest
    Shoulders
    Triceps
    Back width
    Back thickness

    b)
    biceps
    forearms
    calves
    hams
    quads

    Three lifts are picked for each bodypart, and each training day you do ONE of the lifts in either rest-pause, or strait set fashion. That means after warm-ups, you do ONE lift per body-part for a total of 5 sets per workout. If you are not familiar with the details of this system do NOT attempt it based only on the routines presented here. The extreme stretching and other details are part and parcel of the system and must be used as a whole.

    Here is a list of DC approved lifts. I do NOT approve of all of the lifts myself, but know they work well for many people:

    CHEST
    incline smythe
    decline smythe
    hammer strength press (incline and decline)
    other good machine press
    incline barbell
    decline barbell
    incline dumbbell press
    flat dumbbell press
    decline dumbbell press

    SHOULDERS
    smythe presses to front
    smythe presses to back of head
    hammer strength press
    other good machine press
    barbell press to front
    barbell press to back of head
    dumbbell shoulder press

    TRICEPS
    close grip bench in smythe
    reverse grip bench in smythe
    skull crushers
    dips (in upright position)

    BACK WIDTH
    rack chins to front
    rack chins to back of head
    reverse grip rack chins (close grip)
    assisted pullups
    hammer strength "pulldown" machines
    other good "pulldown" machines
    pull downs to front
    pull downs to back of head

    BACK THICKNESS
    deadlift
    rack deadlift
    T-bar rows
    smythe rows
    barbell rows

    BICEPS
    barbell curls
    alternate dumbbell curls
    barbell preacher curls
    hammer strength machine curls
    other good machine curls
    cable curls
    incline db curls
    close grip ez-bar preacher curls
    standing medium grip ez-bar curls

    FOREARMS
    hammer curls (alternated)
    pinwheel curls (alternated)
    reverse grip one arm cable curls

    CALVES
    calves on a leg press
    standing calf raises
    calves in hack squat
    seating calf raises
    any calf machine with a good range of motion

    HAMSTRINGS
    seating leg curls
    standing leg curls
    lying leg curls
    stiff leg deadlift
    sumo presses

    QUADS
    squats
    smythe squats
    hack squat
    leg press

    Here is a sample routine:

    Monday
    Hammer Bench Press x 1 set 8/15 Rest-Pause
    Military Press in Rack x 1 set 8/15 Rest-Pause
    Skull Crushers x 1 set 8/15 Rest-Pause
    Wide Grip Pull-Down x 1 set 8/15 Rest-Pause
    Bent Row x 1 set 8/15 Rest-Pause

    Wednesday
    Barbell Curl x 1 set 8/15 Rest-Pause
    Hammer Curl x 1 set 8/15 Rest-Pause
    Leg Press Calf Raise x 1 set 8/15 Rest-Pause
    Glute/Ham Raise x 1 set 8/15 Rest-Pause
    Leg Press x 1 set 10/20 Rest-Pause

    That would be considered the first rotation. Now using a DIFFERENT set of lifts, the next is done. Again, there are three sets of lifts, and after the third rotation, you start again, such as:

    Friday
    Incline Bench Press x 1 set 8/15 Rest-Pause
    Hammer Shoulder Press x 1 set 8/15 Rest-Pause
    Dips x 1 set 8/15 Rest-Pause
    Supinated Grip Pull-Ups x 1 set 8/15 Rest-Pause
    Rack Pull x 1 set 10 reps

    Monday
    Dumbbell Curl x 1 set 8/15 Rest-Pause
    Grip Machine x 1 set 8/15 Rest-Pause
    Standing Calf Raise x 1 set 8/15 Rest-Pause
    Leg Curl x 1 set 8/15 Rest-Pause
    Squat x 1 set 10/20 Rest-Pause

    Here is another variation of the format that I have used with great success myself, and with trainees of mine.

    DC, IA style with all weights
    Day One, Week One
    Dips Reps 8/16 Rest-pause
    Incline Fly Reps 8/16 Rest-pause
    Lateral Raise Reps 15/30 One 15/30 rest-pause
    Skull Crushers Reps 8/16 Rest-pause

    Day Two, Week One
    Wide Grip Pull-Down Reps 8/16 Rest-pause
    Chest Supported Row Reps 8/16 Rest-pause
    EZ- Bar Curl Reps 8, Both sets done with same weight
    Resistance Abs Reps 10 Machine of your choice as long as it fits you well and you can go heavy, or see my ab article


    Day Three, Week One
    Leg Press Calf Raise Reps 20 2 Straight sets to failure
    Deadlift Reps 10 1 set of 10 to one rep short of failure
    Leg Press Reps 10/20 Rest-pause


    Day One, Week Two
    Dumbell Bench Press Reps 10 Both Sets Done with same weight
    Incline Press, in rack Reps 8/16 Rest-pause
    Machine Lateral Raise Reps 10/20 Rest-pause
    Tricep Pushdown Reps 8 Both sets done with same weight


    Day Two, Week Two
    Supinated Grip Pull-Down/Pull-Up Reps 8/16 Rest-pause
    Dumbell Row Reps 8/16 Rest-pause
    Incline Bench Dumbell Curl Reps 8 Both Sets Done with same weight
    Resistance Abs Reps 10 Machine of your choice as long as it fits you well and you can go heavy


    Day Three, Week Two
    Leg Press Calves Reps 15/30 2 rest pause sets. One to 15, the next to 30, fail at 8 for the first, 15 for the second
    Leg Curl Reps 10 1 straight set to failure
    Leg Extension Reps 10 1 straight set to failure
    Squat Reps 20 Rest-Pause, Puke, go home

    WESTSIDE BARBELL
    Here is a sample of ONE of my 4 different Westside Barbell modifications. This is may all time favorite way to train as it gives SUPERIOR strength gains, and size gains are great also. Usually the size gains are as good as anything other than volume, but unlike volume, most can do this style of training productively I have been working on the modifications of the basic WSB format for a couple of years now and have FINALLY got all the pieces together to make this system work WONDERFUL for trainees at all levels. THIS IS NOT THE STANDARD WSB FORMAT. Many, if not most trainees just don’t hold up well to the frequency of the standard WSB format, myself included.

    The format shown is for guys that have average to above average recovery ability. If you are a hardgainer or extreme hardgainer this is not the format to attempt. I will post a sample of that soon. What will this type of routine do for many if not most of you? Build strength faster than any BB program you have ever tried by a long shot. Just strength? Nope! For most of you, size will be awesome to. It may be the fastest way for many of you to reach your lifting goals, .Whether you are a BB’er or PL’er. I CHALLENGE ANY OF YOU THAT ARE NOT SATISFIED WITH YOUR CURRENT LEVEL OF PROGRESS TO TRY THIS FOR 4 WEEKS! If it works, you can do more studying and put together something on your own, or have me design a full routine and diet for you. A few things to keep in mind:

    It is only a SAMPLE and is not laid out exactly like I write them for clients for a few reasons. I wanted to make sure EVERYONE had access and ability to do the lifts listed, and everyone that has even a modest gym can do these. I used a 3-week (it ends up being closer to 4 actual weeks because of the rotating format) on the ME lifts for simplicity sake. SOME lifters do get a 3 week rotation on ME lifts and other get 2 weeks, or even one. There is no waving of the weights or volume for either the DE work or the repetition work. Again this was done for simplicity sake, and I also can’t give it all away-lol. And last but not least, not knowing who will be attempting it, it is quite generic. But I will bet that anyone that recovers even remotely well will do extremely well on it. After just 4 weeks you WILL have a higher bench, squat and deadlift.

    REMEMBER THIS IS ONLY A PARTIAL SAMPLE OF THE FORMAT, AND YOU CANNOT, I REPEAT CANNOT JUST RUN THIS SAMPLE FOR LONGER THAN THE WEEKS SHOWN. WSB CHANGES THE ME WORK EVERY 1-3 WEEKS, AND THE REST OF THE LIFTS MUST BE CHANGED FREQUENTLY ALSO FOR IT TO WORK. IF YOU NEED MORE INFO ON THIS CONTACT ME.

    Monday ME Squat,
    Arched Back Good Morning in Rack, 2 inches above parallel, 1 max set of 3 reps
    Box Squat 2 x 8 at parallel, should have 2 reps left in you for all sets.
    Glute/ham raise 3 x 8 to failure
    Barbell Row 3 x 8, NTF
    Dumbbell Curl 3 x10, NTF

    Tuesday Off

    Wednesday ME Bench
    CG bench press in rack 4 inches from chest, 1 max set of 1 reps
    Skull Crushers, straight bar 3 x 10, only last set to failure
    Dumbell bench press 2 x 10, only last set close to failure
    Lateral raise 4 x 10, NTF
    Abs, HEAVY 3 x 10

    Thursday Off

    Friday DE Squat
    DE Box squat at parallel 2 reps x 6 sets, 45 TIMED seconds between sets
    Pull-Throughs 3 x 10 Only Last set close to Failure
    Glute/ham 3 x to failure, or reverse hyper 3 x 8
    Lat Pulldown, wide grip 4 x 6, NTF
    BB Curl 3 x 6, NTF

    Saturday Off

    Sunday Off

    ______________________________ ____________________ __________

    Monday DE Bench
    Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets
    JM Press 3 x 6, NTF
    Tricep Pushdowns 3 x 8, NTF
    Dumbell Shoulder press 3 x 8 OR lateral raises, NTF
    Hanging leg Raises 3x 10

    Tuesday Off

    Wednesday ME Squat
    Arched Back Good Morning in Rack, 2 inches above parallel, 1 max set of 3 reps
    Box Squat 2 x 8 at parallel, should have 2 reps left in you for all sets.
    Glute/ham raise 3 x 8 to failure
    Barbell Row 3 x 8, NTF
    Dumbbell Curl 3 x10, NTF

    Thursday Off

    Friday ME Bench
    CG bench press in rack 4 inches from chest, 1 max set of 1 reps
    Skull Crushers, straight bar 3 x 10, only last set to failure
    Dumbell bench press 2 x 10, only last set close to failure
    Lateral raise 4 x 10, NTF
    Abs, HEAVY 3 x 10

    Saturday Off

    Sunday Off

    ______________________________ ____________________ __________

    Monday DE Squat
    DE Box squat at parallel 2 reps x 6 sets, 45 TIMED seconds between sets
    Pull-Throughs 3 x 10 Only Last set close to Failure
    Glute/ham 3 x to failure, or reverse hyper 3 x 8
    Lat pulldown, wide grip 4 x 6, NTF
    BB Curl 3 x 6, NTF

    Tuesday Off

    Wednesday DE Bench
    Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets
    JM Press 3 x 6, NTF
    Triceps Pushdowns 3 x 8, NTF
    Dumbbell Shoulder press 3 x 8 OR lateral raises, NTF
    Hanging leg Raises 3 x 10

    Thursday Off

    Friday ME Squat
    Arched Back Good Morning in Rack, 2 inches above parallel, 1 max set of 3 reps
    Box Squat 2 x 8 at parallel, should have 2 reps left in you for all sets.
    Glute/ham raise 3 x 8 to failure
    Barbell Row 3 x 8, NTF
    Dumbbell Curl 3 x10, NTF

    Saturday Off

    Sunday Off
    ______________________________ ____________________ _________________

    Monday ME Bench
    CG bench press in rack 4 inches from chest, 1 max set of 1 reps
    Skull Crushers, straight bar 3 x 10, only last set to failure
    Dumbbell bench press 2 x 10, only last set close to failure
    Lateral raise 4 x 10, NTF
    Abs, HEAVY 3 x 10

    Tuesday Off

    Wednesday DE Squat
    DE Box squat at parallel 2 reps x 6 sets, 45 TIMED seconds between sets
    Pull-Throughs 3 x 10 Only Last set close to Failure
    Glute/ham 3 x to failure, or reverse hyper 3 x 8
    Lat pulldown, wide grip 4 x 6, NTF
    BB Curl 3 x 6, NTF

    Thursday Off


    Friday DE Bench
    Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets
    JM Press 3 x 6, NTF
    Tricep Pushdowns 3 x 8, NTF
    Dumbbell Shoulder press 3 x 8 OR lateral raises, NTF
    Hanging leg Raises 3 x 10

    * NTF means NOT to Failure


    If you have just read this and are totally unfamiliar with WSB DO NOT POST A BUNCH OF BASIC QUESTIONS. IF YOU DO NOT KNOW WHAT DE OR ME MEANS, OR OTHER SIMILAR STUFF YOU DO NOT HAVE THE KNOWLEDGE TO ATTEMPT THIS. YOU MUST HAVE AT LEAST A BASIC UNDERSTANDING OF WESTSIDE BARBELL PRINCIPLES BEFORE ATTEMPTING THIS. Go to the WSB section of my site: http://www.ironaddicts.com/forums/forumdisplay.php?f=63



    WAVED VOLUME
    Many people do WONDERFUL on volume routines. Many have never been able to get volume to work for them in the least. By waving the volume you can get a volume responder to do MUCH better both in terms of size, and strength. And can very often get guys that have NEVER been able to make gains using volume do extremely well. This is only one of an endless number of possible variations, and one that is not the best wave for guys with poor recovery ability. For guys with less than good recovery more weeks should be spent on lower volume and the ramp up should be fairly steep, and only held a few weeks. If you are creative you can do a lot with this system and get size gains you were never able to gat on lower volume in some cases. I could post 10 sub-styles. But you probably get the basic idea. The wave loading can be peaked, and dropped back down immediately, or waved back down slowly. Waving it back down slowly is best done with a shorter, steeper duration ramp.

    Waved Volume
    WEEK 1-2
    Day one Sets Reps
    Bench Press 2 sets 8 reps
    Low Incline Dumbbell Press (15-30 degree) 2 sets 8 reps
    Dips 2 sets 10 reps
    Lateral Raises 2 sets 12 reps


    Day Two
    Overhand Grip Pull-Down/pull-up 2 sets 8 reps
    Chest Supported Row, or Cable Row 2 sets 8 reps
    Dumbbell Curl 2 sets 8 reps
    Grip Work Your Choice 2 sets 10 reps


    Day Three
    Rack Deadlifts 2 sets 6-12 reps
    Leg Press 2 sets 15 reps
    Resistance Abs 2 sets 10 reps
    Leg Press Calves 2 sets 10/15, 15/30 reps



    WEEK 3-4
    Day one Sets Reps
    Bench Press 3 sets 8 reps
    Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
    Dips 3 sets 8 reps
    Lateral Raises 3 sets 8 reps


    Day Two
    Overhand Grip Pull-Down/pull-up 3 sets 8 reps
    Chest Supported Row, or Cable Row 3 sets 8 reps
    Dumbbell Curl 3 sets 8 reps
    Grip Work Your Choice 3 sets 12 reps


    Day Three
    Rack Deadlifts 2 sets 6-12 reps
    Leg Press 2 sets 15 reps
    Resistance Abs 2 sets 10 reps
    Leg Press Calves 2 sets 10/15, 15/30 reps



    WEEK 5-6
    Day one Sets Reps
    Bench Press 3 sets 8 reps
    Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
    Fly 3 sets 10 reps
    Dumbell Overhead Press 3 sets 8 reps
    Lateral Raises 4 sets 8 reps
    Skull Crushers 3 sets 8 reps
    Tricep Extensions 3 sets 8 reps


    Day Two
    Overhand Grip Pull-Down/pull-up 3 sets 8 reps
    Supinated Grip Pull-Down/pull-up 3 sets 8 reps
    Chest Supported Row, or Cable Row 3 sets 8 reps
    Barbell Curl 2 sets 8 reps
    Dumbbell Curl 2 sets 8 reps
    Grip Work Your Choice 4 sets 12 reps


    Day Three
    Rack Deadlifts 2 sets 6-12 reps
    Squats 2 sets 6-12 reps
    Leg Press 2 sets 15 reps
    Resistance Abs 2 sets 10 reps
    Leg Press Calves 2 sets 10/15, 15/30 reps



    WEEK 7-8
    Day one Sets Reps
    Bench Press 4 sets 8 reps
    Low Incline Dumbbell Press (15-30 degree) 4 sets 8 reps
    Fly 4 sets 10 reps
    Dumbbell Overhead Press 4 sets 8 reps
    Lateral Raises 4 sets 8 reps
    Skull Crushers 4 sets 8 reps
    Tricep Extensions 4 sets 8 reps


    Day Two
    Overhand Grip Pull-Down/pull-up 4 sets 8 reps
    Supinated Grip Pull-Down/pull-up 4 sets 8 reps
    Chest Supported Row, or Cable Row 4 sets 8 reps
    Barbell Curl 4 sets 8 reps
    Dumbbell Curl 3 sets 8 reps
    Grip Work Your Choice 4 sets 12 reps


    Day Three
    Rack Deadlifts 2 sets 6-12 reps
    Squats 3 sets 6-12 reps
    Leg Press 2 sets 15 reps
    Resistance Abs 2 sets 10 reps
    Leg Press Calves 3 sets 10/15, 15/30

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