I've been seeing a lot of threads asking about routines lately and I wanted this thread to be something that a beginner or somebody looking for a change up in routine could use as a resource.
What are your goals and how are you achieving them? (Training wise). We all know diet is king but that can be talked about in another thread sometime. Let's stick to training.
For myself, I rotate through a few programs. Whether I make it up or it's DC, GVT, 5x5, whatever it may be. This week, I started a new routine that I absolutely love and I wanted to share it.
Goals: recomp with emphasis on body fat reduction. I am not doing an all out cut, just trying my best to retain muscle I have while dropping a little bit of fat. Taking it slow. Recomp is so hard. Diet is def key in this.
Mondays - legs / shoulders
Tuesday's - back/ tricep
Wednesday - chest/bicep
Thursday - off
Friday - legs/cardio
Saturday - weak point training
This is how my sets go..I'll use chest and biceps as an example
Barbell incline - 4 x 6
DB flat - 12/8/4 rest pause (think DC somewhat)
Decline machine - 20/15 drop set to 20 reps
Barbell curl - 4x6
Preacher curl - 12/8/4 RP
Incline DB curl - 20/15 drop set to 20 reps
I'll change what specific exercises I do about every 3 weeks or so and sometimes the rep ranges but that's what I'm doing right now. It's a fast workout, efficient for me.
My weak point training days are usually 12/10/8 focusing on perfect form with slow negatives, drop sets ...etc or a different form of cardio that I never usually do.
What are your goals and how are you achieving them? (Training wise). We all know diet is king but that can be talked about in another thread sometime. Let's stick to training.
For myself, I rotate through a few programs. Whether I make it up or it's DC, GVT, 5x5, whatever it may be. This week, I started a new routine that I absolutely love and I wanted to share it.
Goals: recomp with emphasis on body fat reduction. I am not doing an all out cut, just trying my best to retain muscle I have while dropping a little bit of fat. Taking it slow. Recomp is so hard. Diet is def key in this.
Mondays - legs / shoulders
Tuesday's - back/ tricep
Wednesday - chest/bicep
Thursday - off
Friday - legs/cardio
Saturday - weak point training
This is how my sets go..I'll use chest and biceps as an example
Barbell incline - 4 x 6
DB flat - 12/8/4 rest pause (think DC somewhat)
Decline machine - 20/15 drop set to 20 reps
Barbell curl - 4x6
Preacher curl - 12/8/4 RP
Incline DB curl - 20/15 drop set to 20 reps
I'll change what specific exercises I do about every 3 weeks or so and sometimes the rep ranges but that's what I'm doing right now. It's a fast workout, efficient for me.
My weak point training days are usually 12/10/8 focusing on perfect form with slow negatives, drop sets ...etc or a different form of cardio that I never usually do.