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What Lifting Routine Do You Use?

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