I just went through the New Rules of Lifting routine by Lou Schuler and Alwyn Cosgrove. It was a great book and the program helped me go from 170 to 190lbs.
I am trying to come up with a good bodybuilding routine to follow.
Right now I am lifting 5 days splitting up body parts once per day. Chest, Back and Rear Delts, Legs, Shoulders, and Arms.
I have gained 5lbs in the past month doing my own thing in the gym.
I am curious to know what most people on this site, who are mainly interested in bodybuilding, do for their routines?
Well I will go first and be more specific then.
Month 1: 3 sets Month 2: 4 sets
Week 1: 6 reps Week 2: 8 reps Week 3: 10 reps Week 4: 12 reps
1 Week off after 2 months of training with basically the same exercises.
Mon: Chest (3x6)
Flat Bench
Incline Bench
Flat DB
Incline DB
Pec Deck
Abs
Tues: Back and Rear Delts
Bent over row w/ BB
Wide lat pull down
Close lat pull down
High Row
Low Row
Cable Row or DB Row
Reverse Flys
Abs
Wed: Legs
Squat
Dead lift
Calf Raises
(Anything I can think of with
time left ex: good morning,
lunges, step ups, etc…)
Thurs: Shoulders and Traps
BB Shrugs
Standing BB Press
DB Shrugs
Seated Behind neck BB Press
Front Raise
Side Raise
Bent over Side Raise
DB Shoulder Press
Abs
Fri: Arms
Close Grip Bench
BB Curls
Dips
Pull ups
Skull Crushers
DB Curls
Cable Press Downs
Abs
Sat: Run (maybe… If not too hungover)
That question is waaay to time consuming for most. If I were you, I’d check notable members training logs and ask them there. This seems lazy.
Ha just wanted to get a general idea of what most people here do.
Answers like the following would work:
-Starting Strength
-5/3/1
-New Rules Program
-3 Day Split
-Push, Pull, Legs
-5 day Chest, Back, Legs, Shoulders, Arms
-Some other program.
Not every detail just the jist of the program
4 day split. 3 days of cardio. 2 moderate sessions, one high intensity.
Chest and triceps
Back and rear delts
Shoulders, traps and triceps
Legs, biceps and calves
abs are done twice a week.
I did :
SL 5x5
Then now some variation
A : Squat ; Bench ; Pull up + some assist
B : Squat ; Overhead Press ; Deadlift
Rotation 3 times a week
I’m about to do Starting Strength, almost done reading the book
@whatever2k-
Thanks for the input!
Have you seen some good progress from hitting triceps twice a week?
Biceps with legs is interesting too.
[quote]dreadlocks1221 wrote:
I’m about to do Starting Strength, almost done reading the book[/quote]
Its a good book! I have it myself.
Is this the first program you have tried or were you just not happy with your old training regiment?
[quote]LIFToholic wrote:
@whatever2k-
Thanks for the input!
Have you seen some good progress from hitting triceps twice a week?
Biceps with legs is interesting too.[/quote]
No prob!
Triceps are a major weakpoint for me, so my split is set up so they get more attention along with rear delts. Yes they are responding to the increased frequency and workload.
[quote]LIFToholic wrote:
[quote]dreadlocks1221 wrote:
I’m about to do Starting Strength, almost done reading the book[/quote]
Its a good book! I have it myself.
Is this the first program you have tried or were you just not happy with your old training regiment?[/quote]
I did 3 months of insanity and 2.5 months of P90X, now I’m looking to get into an actual lifting program instead of ones geared towards general fitness. I also go to yoga 4 days a week and Budokon 3 days. I’m glad I got the book and would recommend it to anyone who hasn’t any barbell experience