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What does your routine look like?

Testosterone
Testosterone Posts: 236 Member
edited December 18 in Social Groups
i do a 3 day total body break up
day one chest/bis/calves/traps
day two legs/shoulders
day 3 back/triceps.

chest i do incline bench, flat bench, incline dumb bells, flat dumb bells, then 4 sets of flyes.
biceps i vary it a lot, chest i rarely vary
calfs every round for 12-15 sets

legs/shoulders
dead lift 4 sets 6 5 4 3 reps (upping weight each time)
squat 4 sets of 6 (i squat full, *kitten* to grass, butt touching mu achilles)
lunges 4 sets (switch out with power cleans every other workout)
leg press 5 sets

shoulders i superset in with legs, starting after squats
4 sets military press barbell followed by 4 sets of rear delt dumb bell retractions
4 sets arnold press
4 sets machine military press then 4 sets reverse flyes
4 sets x lateral raises for side delts super setted with 4 sets of cable rear delt isolation movement


back/triceps/calves

4 sets pull ups/ 4 sets dips
4 sets parallel grip pull ups/4 sets jm press
4 sets wide grip barbell rows/4 sets revers grip tricep extension
4 sets narrow reverse grip rows/4 sets bent bar cable extensions
4 sets rhomboid iso with 4 sets lat rows/4 sets rope extensions
4 sets of straight arm lat pullovers

Replies

  • docktorfokse
    docktorfokse Posts: 473 Member
    I'm on the 5/3/1 Triumvirate;

    Day 1
    Overhead Press - 5/3/1
    Dips - 5 sets of 15 reps
    Chin-ups - 5 sets of 10 reps

    Day 2
    Deadlift - 5/3/1
    Good Morning - 5 sets of 12 reps
    Hanging Leg Raise - 5 sets of 15 reps

    Day 3
    Bench Press - 5/3/1
    Dumbbell Bench Press - 5 sets of 15 reps
    Dumbbell Row - 5 sets of 10 reps

    Day 4
    Squat - 5/3/1
    Leg Press - 5 sets of 15 reps
    Leg Curl - 5 sets of 10 reps
  • AnthonyBarbaria
    AnthonyBarbaria Posts: 37
    My workouts vary week to week, but generally consist of:

    Sunday: Legs

    Warm-up
    Squat 5x10 (185-225)
    Deadlift 4x8 (225#)
    Lunges 3x20 (60#)
    Air squats 4x25

    Monday: Chest/Tri's

    Warm-up
    Incline Dumbell Press 4x12
    Flat Press Dumbells 4x12
    Weighted Dips (45#) 4x8
    Incline Cable Flies (1 arm) 4x12
    Tricep Rope 4x12

    Tuesday: Back/Bi's

    Warm-up
    Weighted Wide-G Pull-ups (45#) 4x5
    Wide Grip Pull-ups 4x8
    Bent Row (135#) 4x12
    Press Downs on Cable 4x10
    Shrugs (70-100#) 4x10
    Alternating Dumbellcurls w/ drop sets 4x10/10/10
    Straight bar Curls 4x12

    Wednesday: Rest/Core

    Thursday: Shoulders

    Military Dumbell Press (45# each?) 4x12 Drop set 4x12
    Lateral Raises 4x12
    Modified Shrug 4x12
    Barbell Front Raises 4x8

    Friday: Arms

    Dumbell Curls (55#,40#,30#) Drop sets: 4x6/6/8
    Hammer Curls 4x10
    Overhead Tricep extension 4x12
    Tricep Rope 4x12
    Kick Backs 4x8
    Concentrate Curl 4x12

    Sat: Rest

    Sups= Amino Acids/Carbs During Training + creatine, Pre-workout (No-Explode or 1MR)
    Gold Standard 100% Whey post workout, CLA at meals, just started magnesium and Zinc (ZMA)
  • CaseRat
    CaseRat Posts: 377 Member
    I do a 3 day split (Mon/Tue/Wed rest, Fri/Sat/Sun rest) or alternate with a workout then day off, then workout, then day off etc. depending how I'm feeling.
    Weights are increased every session.

    Legs/Shoulders:
    Squats 3x8
    Standing Calf Raises 3x8
    Standing Military Press 3x8
    Upright Rows 3x8

    Back/Bi's/Abs
    Barbell Curls 3x8
    Dumbbell Rear Delt Rows 3x8
    Chinups 4x6 (Increasing each week)
    Lat pulldown 3x10
    Weighted hanging bent leg raise 3x12

    Chest/Tri's
    Bench 3x8
    Pushups 4 sets to failure
    Standing overhead triceps extension 3x8
    Tricep kickbacks 3x8 or dips 3 sets til failure
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