T Nation

Post Your Routine

Well people are always asking about their routine and what other peoples routines are. Why dont we just post our current routine and for future reference people can look back here and stop asking. I am also curious to know some peoples routines also.

arms (heavy) / shoulder (light)

modified zottman curls(hammer grip up-reverse grip down)
5x6,8
super set with
overhead tricep extensions
5x6,8

tri-set

forearm roller
3xmax
hammer curls
3x15,20
bench dips
3x20,25

concentration curls
2x10,12

reverse grip db curls 1x100

bent-over laterals (thumbs down)
3x12,15

bent-over laterals
2x10,12

superset with

laterals
2x6,8

Currently
Day 1 - Full Squats 315 8X3
Front Squats 205 6X5
Jumping Box Squats 135 6X6
SL Deadlifts 315 5X5
Day 3 - Benchpress 250 5X3
Chain Bench 225 5X3
Military Press 185 4X3
Bent Over Rows 225 Pronated 8X6
Supinated 8X6
Bent Over Flys 40 5X6
External Rotation 8 6X20
Day 5 - Pushpress 225 6X5
Cleans 205 5X2
Close Grip 225 6X6
Explosive Bent Over Rows 185 8X3
Days 2, 4, 6 GPP

Sunday-Heavy Squat work 5X5

Monday-Repetition/Dynamic Bench

Thursday-Repitition/Dynamic legs

Friday-Heavy Bench work 5X5

Boy that’s complicated.

Monday
lift heavy things with lower body

tuesday
lift heavy things upper body

friday
lift moderate heavy things numerous times lower body

Saturday
Lift moderate heavy things numerous times upper body

It changes often, but this was last week:

Monday: Chest and shoulders
(Bench Press, Dumbell Incline Bench, Flat or Incline Flyes or Pec Deck)
(Military Press, Lateral Raises, Bent over laterals)

Tuesday: Back, Hams
(Weighted Chins, Bent Rows, Shrugs, Deadlifts, Leg Curls)

Thursday: Quads, calves
(Leg Extensions, some kind of squat,
lunges, calf raises of some kind)

Friday: arms
(Barbell Curls, hammer curls, Close-grip bench, lying decline dumbell extensions)

Sets and reps done instinctively, but try to stay heavy in main compound exercises.
Abs and cardio done randomly. Also rugby practice 2 x week.

Monday
lift heavy things with lower body

tuesday
lift heavy things upper body

friday
lift moderate heavy things numerous times lower body

Saturday
Lift moderate heavy things numerous times upper body

lol…that is great