Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Well put your suggestions down then instead of just saying others are wrong
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Matt L
Member
Registered: 17th Apr 06
User status: Offline
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id like to tell you what i do  but dont know the names of the excercises i do .
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by glb
Well put your suggestions down then instead of just saying others are wrong
My split:
Monday : Chest / Triceps
Tuesday: Back / Biceps
Wed: Off
Thurs: Legs/ Core
Friday : Shoulders / Traps
Sat/Sun : Off
Saying that, what works for me might not work for someone else. Regardless, noone should train legs every other day.
[Edited on 27-10-2010 by A2H GO]
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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No good for me as i can only go Mon, Wed and Fri.
Anyone use anything like No Xplode before training?
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FruitBooTeR
Member
Registered: 18th Jan 07
Location: Wolverhampton Drives: S15
User status: Offline
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I do 3 days a week at the gym Monday, Wednesday, Friday and I spend about 1.5 - 2 hours there.
I split my week in 2, depending on what week it is I do Mon - Chest and arms Wed - Back and Shoulders and then Fri Chest and arms again...I also do legs each time im there for about 30mins.
The exercises I do are as follows.
Ches and arms -
Bench Press - Warm up on 60kg 8 reps, go to 80kg 8 reps, try maximum lift which atm is 90kg for 6 reps. then another 80kg for 8 reps.
Inclined dumbell press. 4 sets of maximum weight 8 reps. atm im using 2 32kg bumbells will be on 34's soon.
Cable flies, lying down using I think about 15kg a side 4 sets of 16 reps.. 8 reps for top chest and 8 reps for lower chest.
Arms I do 21's using 30kg barbell 4 sets.
Curling machine - 2 arm grip at 45kg for 8 reps for 4 sets.
Tricpes - Use the ^ shaped handle on cable machine and do 4 sets of 8 reps at 65-70kg i think.
Also use 1 dumbell and lift it above head and lower it down to neck and back up fully extended, use 24kg.
Legs I do - Leg press machine 4 sets. start on 140, then 160 then 180 then 200..
Leg raising machine that does your quads..cant remember the weight but do 4 sets and on the 4th set im on the bottom weight.
For back and shoulders I do -
Shoulder press - 4 sets of 8 using 24kg dumbells for 3 and last set using 26kg.
Raises, vertical and horizontal using 10 and 12kg dumbells.
Shoulder press using barbell 4 sets of 8 using 40kg.
Rowing machine when i dont do raises. 1000m on maximun level.
Shrugs when I have time using 110kg on shrug machine.
Back -
4 sets of 8 wide grip pull ups, I dont do them all at one I normaly do a set in between other exercises.
4 sets of 8 lat pull downs at about 70kg i think
Forgot what its called now but I do the exercies where you kneal on the bench with on leg and lift a dumbell off the floor and up to your shoulder..do 4 sets of 8 using 34-36kg.
For legs when I do back and shoulders I use this calf machine which I use 60kg and do 4 sets of 40 reps.
In between exercies all days im there I do a set of 50 crunches or 20 leg raises.
Never do any cardio work as I really push myself when working out, I would if I had more time and could actually be bothered though.
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csweatherston
Member
Registered: 16th Jan 06
Location: Devon
User status: Offline
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If i was only able to train on a 3day split.. it would be:
Push:
chest/shoulders/triceps
Pull:
Back/Biceps/Traps
Legs:
quads/hams/calfs.
Currently im training over 5 days.
Chest/bi's. Back/Traps. Legs. Shoulders/Tri's. 5th day is crossfit.
This has been my routing for 3-4 months now, and im much stronger/ leaner/ fitter then before.
[Edited on 27-10-2010 by csweatherston]
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Laney
Member
Registered: 6th May 03
Location: Leeds
User status: Offline
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Squat,Deadlift, Press,Bench. Pullups, dips, GHR, GHD situps.
Everything else is a waste of time.
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by csweatherston
If i was only able to train on a 3day split.. it would be:
Push:
chest/shoulders/triceps
Pull:
Back/Biceps/Traps
Legs:
quads/hams/calfs.
Currently im training over 5 days.
Chest/bi's. Back/Traps. Legs. Shoulders/Tri's. 5th day is crossfit.
This has been my routing for 3-4 months now, and im much stronger/ leaner/ fitter then before.
[Edited on 27-10-2010 by csweatherston]
I tried chest and bis then back the following day this week. Had a really poor back workout though due to Bi's being tired. Have you tried swopping the days you do bis and tris? obviously mixing it up every now and again is good though 
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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all i do nowadays is squat, power clean, barbell row, bench, dips and calf raises
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by jake
all i do nowadays is squat, power clean, barbell row, bench, dips and calf raises
Hows that working for you?
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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good. ive done 4 day splits put on a couple of stone with that, went onto 5day split and got nowhere, complete waste of time for me and now on a 3 day split which is working much better. growing is done in the kitchen not the gym
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by jake
good. ive done 4 day splits put on a couple of stone with that, went onto 5day split and got nowhere, complete waste of time for me and now on a 3 day split which is working much better. growing is done in the kitchen not the gym
Cool. My mate trains 6 days and another lad i know trains 8 times a week, both are in phenominal shape. My lifestyle won't allow me to increase my diet anymore to allow me to train an extra day so ive hit a plateau. Sort of at that point between it taking over most of your life and it being your life.
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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Fuck you guys then. Internets full of wankers. Period.
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JonnyJ
Member
Registered: 23rd Sep 05
Location: Scotchland
User status: Offline
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jake is a man.
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ssj_kakarot
Member
Registered: 29th Apr 03
Location: hartlepool
User status: Offline
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quote:
Originally posted by SnK
Fuck you guys then. Internets full of wankers. Period.
ya dont say
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by SnK
Fuck you guys then. Internets full of wankers. Period.
Don't take it to heart, like you said, its only the internet.
We all thought you were off training legs.
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csweatherston
Member
Registered: 16th Jan 06
Location: Devon
User status: Offline
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quote:
Originally posted by A2H GO
I tried chest and bis then back the following day this week. Had a really poor back workout though due to Bi's being tired. Have you tried swopping the days you do bis and tris? obviously mixing it up every now and again is good though
I prefer my bi's being fatigued before i train back, that way i know im isolating my back without "cheating"/ incorporating my arms.
Back day for me is:-
Wide grip chins. 4 sets,
Deadlifts.. 4/5 sets of 8,
Some kind of row, BB/ Db/ machine/ cable 4 sets,
Lat machine x 3
Big shrugs.
So the only part which may require using my bi's is the rows.
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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weatherston i know youre in good shape and im not telling you how to suck eggs but biceps are used as a secondary muscle in nearly all of those exercises. when i used to train back/bi'son the same day i'd hit back hard first and then go onto biceps at the end with a few sets of barbell curls heavy and quick with about 30 secnds between sets
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csweatherston
Member
Registered: 16th Jan 06
Location: Devon
User status: Offline
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How so?. the only one other than rowing movement (which i would possibly say) would be chins... This this i only class as a warm up .
Deads/ lat machine/ shrugs, bicep involvement must be minimal?
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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your biceps will be far from relaxed doing shrugs and deadlifts. we must be thinking of a different lat machine here though
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csweatherston
Member
Registered: 16th Jan 06
Location: Devon
User status: Offline
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true, there under constant tension the whole time... However not enough to be effected from the previous days training.
Our machines like:
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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yep different machine. never used that one at my gym but heard they are good
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by csweatherston
quote:
Originally posted by A2H GO
I tried chest and bis then back the following day this week. Had a really poor back workout though due to Bi's being tired. Have you tried swopping the days you do bis and tris? obviously mixing it up every now and again is good though
I prefer my bi's being fatigued before i train back, that way i know im isolating my back without "cheating"/ incorporating my arms.
Back day for me is:-
Wide grip chins. 4 sets,
Deadlifts.. 4/5 sets of 8,
Some kind of row, BB/ Db/ machine/ cable 4 sets,
Lat machine x 3
Big shrugs.
So the only part which may require using my bi's is the rows.
Sounds good man, i personally find i have a rubbish bacvk workout if my bi's are fatigued but like i said everyones different.
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by csweatherston
true, there under constant tension the whole time... However not enough to be effected from the previous days training.
Our machines like:
We have one of these and i can honestly say ive never used it, mainly because it tends to be frequented by noobs or people who dont really know what they're doing. Might give it a go next week now 
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