Post your entire workout routine. :)

JohnGafnea

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Yeah I know it will be long and obviously you don't have to, but I'm just curious about how everyone splits their workout and chooses their exercises, sets, and reps etc.

I was going to post mine now, but I don't have it all memorized and right now I can't seem to find my progress sheet. I doubt anyone is dying to find out how a newbie trains anyway. :p
 

Nelson

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After much consideration I`m starting GVT today.

DAY 1 - LEGS/ABS
Squats supersetted with SLDL DB 10x10
Incl Hip Raises 3x20
Calf Raises 3x15

DAY 2 - OFF (a.m. cardio)

DAY 3 - ARMS/DELTS
Bench Dips supersetted with Ezi-Curls 10x10
Rear Raises supersetted with Ezi-Upright Rows 3x10

DAY 4 - OFF (a.m. cardio + abs)

DAY 5 - CHEST/BACK
Incl DB supersetted with BB Rows 10x10
Flat Flyes supersetted with V-Rows 3x10

REPEAT CYCLE x 6
 
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IronMike

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I train with HST, workout on mon/wed/fri each day uses the same exercises except switching with deads and squats.

Squat/Deadlift
Leg Curl
Weighted Pullups
Incline DB Press
Weighted Dips
Military Press
BB Curl
 
LakeMountD

LakeMountD

Doctor Science
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I train DC style.. which is using the HIT rest pause method...

day 1-
chest, tri's, shoulders, forearms

day 2-
legs, back, bis, abs

day 3- off

day 4- repeat day 1 (if recovered, if not one more day off)

day 5- repeat day 2 (unless not recovered from before)

day 6 and 7- off

sets are done with 6-7 second negatives on long lifts like bench press.. i do enough weight for 8 reps (100% intensity) go to negative failure, rack it, take 15 deep breathes, get as many as i can (usually 2-3) rack it, take 15 deep breaths, then do as many as i can (usually 1-2) then do a 20 second static hold if i can on the last rep, all is done with 7 second negatives.. so its 1 rest-pause set of everything except lower back which i use straight sets on deadlifts...
 

mcQ

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Like John, Im something of a newbie, but this 4 day cycle has been working pretty well for strength and size gains.

Day 1 - Legs and back
Day 2 - Shoulders and Bis
Day 3 - Chest and Tris
Day 4 - No weights, usually cardio of some type - primarily raquetball

I also usually do sets of crunches/situps with each workout.
 

RaulJimenez

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Day 1 - Chest Tricep , abs
Day 2 - Legs
Day 3 - Rest
Day 4 - Back , Bicep
Day 5 - Shoulder, Abs
Day 6 - Rest
Day 7 - Rest
 
sage

sage

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i switch from push/press routine to opposing muslce split every few months. For now.....

Day 1: Chest/Back
Day 2: Off
Day 3: Arms
Day 4: Legs
Day 5: Off
Day 6: shoulders/trap
Day 7: Off
 

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