What are you currently using and how are the results?

Wed - Quads/Hams/abs
Thurs - Chest/Delts/abs
Sat - Back/tri's/abs
Sun - bi's/calfs/abs

Fan-fucking-tastic! I keep growing..so it's working for me.

__________________
SGT/2311/USMC

One BP a day now heavy....cardio is 30 min a day....slow metab at 38 young years..I work legs really light EOD due to knee surgureys...

J DUB

5on2 off
one muscle group per day
45 minutes cardio every day...

Bench, Squat, and Deadlift 5x5 are all ramped to a top 5RM. Each week the top set is increased by 5 pounds. The rest of the lifts are increased when one more rep is reached with current weight.

Monday - Upper
Push Jerk 5x3
Bench Press 5x5
Bent Over Barbell Rows 3x8
DB Shoulder Press 3x8
Close Grip Bench Press 3x8
Bicep exercise 3x8

Tuesday – Lower
Squat 5x5
Glute Ham Raises 3x5
DB Step Ups 3x8
Calf Press 3x5
Rocky Crunches 3x15
Bench Crunches 3x15

Wednesday - Rest

Thursday – Upper
Deadlifts 5x5
Incline Bench Press 3x5
Military Press 3x5
Bicep exercise 3x8
Bench Crunches 4x15

Friday – Lower
Power Cleans 5x3
Squats 3x5
Lunges 3x8
Leg Press 3x5
DB Calf Raises 3x8
Rocky Crunches 4x15

What's yours?

Legs upper abs
Chest Tri's lower abs
Back bi's obliques
Delts all abs
Thinking about doing chest and back by themselves and hitting arms on friday.
I also train for MMA monday and wednesday nights, but we don't hit the weights, working on striking and flexibility and some submissions, just starting to learn.

__________________
The Left Hand Lands And The Right Hand Devastates


*DESTROY EVERYTHING*

Mon - Chest/abs
Tues - Back/calves
Wed - off or cardio
Thurs - off or cardio
Friday - Shoulders/abs
Sat - Arms
Sun - legs

I usually wing it!!...J/k sometimes life is to hectic to keep on schedule so i dont have days. But i train 1 body part a day with 2-3 rest days a week.

Mine is fairly simple, I rotate between upper and lower body days with at least one day of rest between workouts. One day is designated towards higher reps/moderate weight and the another is designed for lower reps/heavy weight. I always make sure to change the workout but use key movements to keep track of progress.

I just recently came off of gear for a two year stint and I have to say I am very impressed with this training approach. I have leaned out considerably and my strength is about 85-90% of what I had while on.

M- Back/Shoulders/Bis
T- Legs/Calves/Forearms
W- Chest/Shoulders/Tris
F- Bis/Tris/Forearms
Sa- Chest/Back/Shoulders

wed,fri garage training lift heavy!
Sundays 5 events in two hours

competition time.......add in tuesday for squats solely and ugh cardio

I just started doing the Reg Park 10 week routine. Which can be found right here on this fine forum....(cheap plug). Doing for a week and I can say I am sore.

I just rotate schemes 5x5, 5x3, 3x3, 5x10, and 4x12 not in that order. Love to lift heavy but the damn body won't let me lift everything my eyes can see. Uggh maybe one day.

Mon- Chest, Calves
Tues- Back, Traps
Wed- Legs
Thurs- Shoulders, Forearms
Fri- Bi`s, Tri`s
Sat- OFF
Sun- OFF


This routine has worked great for me for years. I train as heavy as I can go. I do 3 sets per exercise starting with 10 reps then 8 reps then 6 reps for my last set. I increase the weight every set. No cardio yet because I am still putting weight on, but come spring time I will hit the cardio hard 3 days per week for 20 minutes each day, very high intensity.




DGAF

__________________
DGAF
ADMIN @ MP
MOD @ MH, XBB, BBE
http://www.xtremebodybuilding.net/index.php?referrerid=101

DC training at the moment... im loving it. the first week took some getting
used to but it's all good now.

Day 1- Chest/ Legs

Day 2- Triceps/ Biceps

Day 3 =rest

Day 4- Shoulders/ back

Day 5- rest




: All body parts are supersets
: Rep range is 12-20 with medium heavy weight
: Plyometrics are included 2 days per week
: Cardio is 3 days per week

__________________

Just re-arranged last week. So far so good....
Mon.- Chest/Tri's
Tue.-Back/Bi's
Wed.-Abs/Calves/Cardio
Thur.-off
Fri.-Legs/Cardio
Sat.-Shoulders/Abs
Sun.-OFF/Cardio if I feel up for it.

Monday:quads
Tuesday:back,traps,calves
Wednesday:chest
Thursday:shoulders,hams
Friday:bi's and tri's

I do cardio 4 times a week at 30min and usually try to hit calves on Friday.

__________________
"Do not fear the weight,the weight should fear you"!
memeber at Anonymousbodybuilding.com

This is my training routine that I posted on another board around a year ago. I´d realy appreciate critizism and comments. I´ve been out of the gym for 8 months and today is my first day back again so it´d be good to hear where I´m going wrong on anything.

My routine comprises of a 4 day split and pretty much remains unchanged week in week out. My method of training works on the basis of working to failure and generally consists of compound movements. Starting with the heaviest weight I can manage with form for a minimum of 6 reps and aiming for no more than 9 or 10 reps. If you can do 10 or more reps you're lifting too light. If you can't do 6 reps you've gone to heavy, remember you're training your body not your ego. Pratt about with big weights that you cannot lift with form whilst blurting out strange noises like you're Ronnie Colemans retarded cousin and you're going to look an idiot in the gym. Remember if you want to look big and strong in the gym lift smart, lift heavy, eat sensibly and rest well and it will all come in time, even with steroids it still takes a long time.

Monday: Chest & triceps.
Up until recently I started off with Dbell flat bench but as the next sized weight in the Dbell section takes a jump of 5k each and I'm not currently able to do them with form I've swapped to incline bench with a barbell instead.
Warm up done with an empty bar on incline for around 20 - 25 reps. First weighted set of 100k 8 reps, next set dropped to 90k 8 reps, next set down to 70k 7 reps.
Next onto dips, I'm in desperate need of a dipping belt which I cannot find in any sports shop around here. First set 20 or so reps, next set generally down to 15+ reps and the last set 10+ reps.
Flat bench Dbell press. I prefer Dbells to barbell as in my opinion the rotational movement caused in the balance and movement stimulates the muscle fibers to a greater degree than using a barbell, alos the grip feels unnatural as far as my wrists are concerned when using a barbell. Obviously no need to warm up on this as your muscles are already well pumped and warm from both previous exercises. First set 35k Dbells 7 reps, second set had to drop to 30k 8 reps, last set 27.5k 8 reps.
Tricep pushdown. First set 70k 9 reps, second set 60k 8 reps, last set 55k 8 reps.
Chest flies. I'm not a big fan of Dbell flies as it puts too much onto the front delts and this isn't a shoulder day so I tend to stick with cable flies instead. First set 35k 10 reps, next set 30k 9 reps last set 30k 6 reps.
Tricep extension using one Dbell and both hands.
First set 30k 10 reps, next set 27.5k 7 reps, last set 25k 8 reps.

Tuesday legs.
I used to do squats up until recently but seem to be having problems with my knees so had to go back to using leg press machine. Warm up set of 20 - 25 reps with 20k, First weighted set with 380k 10 reps, next set 400k 8 reps, last set back down to 360k 8 reps.
Hamstring curls, no need for warm up as legs feel a little like jelly after the last exercise. First set ( I can't bloody remember the weights used but I think you've got the idea about going as heavy as possible then dropping down a little for each of the next 2 sets. The weights I'm using are irrelevant as this is a training routine and the weights you will use for this will be relevant to the size, strength and level you are at.
next leg extension, can't remember what the weight is I use but it's the full stack of plates, again dropping down in weight for each of the next 2 sets.
Lastly, calf raises. First set 200k for 10 reps, next set 190k 9 reps and last set 180k 7 reps. By this time I can barely manage to climb the stairs up to the changing rooms and my jeans are tight as hell and going back down stairs is equally as difficult as it was to go up them, good indication of a good leg workout. The guy that originally trained me always advises 10 minutes on the exercise bike afterwards on leg day.

Thursday shoulders.
Shoulders press, warm up set doing 2.5k Dbells. This can be most amusing when someone you haven't seen in the gym before watches you using little weights and then they proceed to make grunting noises on the bench next to you as they press what they consider to be heavy weights. Now for the proper weights 32.5k Dbells (the chap on the bench next to you who was previously making grunting noises soon removes the smirk from his face) 10 easy reps done on this. ( I know I could go heavier but if my tp is not with me I cannot swing the 35k Dbells up onto my shoulders). Next set 32.5k 7 reps, last set 30k 7 reps.
Lateral raises. I prefer to do this using one Dbell, one shoulder at a time. My reasons behind this rather than doing both at the same time will become apparent if you really look at others in the gym or at yourself in the mirror when you do these with 2 hands. I see far too many people in the gym doing these by bouncing up and down with their knees, swinging the Dbells out rather than using their muscles to do it and taking them too high. Lateral raises should never go higher than shoulder height, any higher and you're brining different muscles into play. Do these with one hand at a time and you can get a much more controlled movement.
First set 25k 10 reps, second set 22.5k 10 reps, last set 22.5k 7 reps.
Last exercise of the day, rear delts. At a previous gym I used they had a machine for this but I could do the full stack on this with ease and felt I was never progressing with my rear delt. I now use the method as seen on George Pauls' video using the cable machine and have found this to be much more effective. Oddly enough I never see anyone else in the gym doing rear delts which I feel are important as doing the full shoulder gives a much more rounded look.
I sometimes finish off with rotating shoulder shrugs but only if I am not going to do deads the following day, pointless doing shrugs one day then doing your traps again the next day whilst deadlifting, over training in my opinion.
Friday, back & biceps.
Biceps first with EZ bar. I see a lot of people doing bicep curls with a short barbell. In my opinion this is a completely unnatural thing to use. If you stand and face your palms outwards you'd have to twist your arms at a very unnatural angle, the EZ bar takes the more natural and comfortable angle of your wrists leaving you to use the bar and direct all your affort towards the lift and nothing else. First set with 37.5k 10 reps, next set 35k 8 reps, last set 32.5k 7 or 8 reps.

Back next, dead lifts of bent over rows. I'll not go into the weights as again the weight is only relevant to me. Your weight will again be dependent on your level of training. Dead lift come in various forms and my preferred method is using legs marginally bent as I lift and lower but never letting the weights on the bar touch the ground as I prefer to keep the muscles under tension throughout the movement. Again 3 sets starting heavy and working my way down in weight for each of the sets.

Biceps again, this could either be seated bicep curls or what we on the board have come to know as "shredded curls" after Paul Georges' video of them.

Back again, seated pull downs this time. I think you've got the jist of it by now, start heavy and work your way down.

Next seated pull downs with your palms facing inwards, usual method as described above starting heavy.......