[dgentry]

I'm looking for everyone's input on a new routine for; chest, back, legs, arms, shoulders... everything. lol. I only do 4 movements each, 12 sets per bodypart.

I'm not asking for everyone's full routine. Like for chest I may do flat, incline, DB fly's, and so on... but I'm just trying to construct a whole different workout week so I would like to know what your best movements are in that area and what you do for that particular workout day. Whatever your specialty is and what you think I should try for chest, legs, where ever... thanks. I will take bits and pieces and make a new workout for me.

All input is appreciated from everyone.

[Nothin' but a peanut!!]

so 4 exercises of 3 sets each? what are you doing atm man exercise wise??
for chest back and legs ?

[Diesel]

I normally do two heavy movements for each body part and then one or two lighter movements. for example, chest: right now i start off with incline BB, then incline flies, flat DB press and then the last exercise varies. sometimes i do flat flies, cable crossovers or pec deck. and i wouldnt necassarily limit each body part to 12 sets. I go by working sets. Working sets for me are going till failure. Normally I will perform 5 working sets per body part. but as far as total sets it can be anywhere from 12 to 16 per body part. of course the amount of working sets depends on how often you train each body part. I only train each body part once per week. Just experiment with everything and see what works for you.

[dgentry]

Originally Posted by Nothin' but a peanut!!

so 4 exercises of 3 sets each? what are you doing atm man exercise wise??
for chest back and legs ?

For chest I may do.... Flat bench 3 sets, incline 3 sets, fly's 3 sets, push ups 3 sets. which is 12 sets.

Basically I'm just asking everyone's normal routine for everything so I can construct a whole different workout program... thanks for the replies so far... Thanks Diesel. Anyone else wanna crack at it. Help me out. Take me threw your workout!

[_bruce_]

in the hope to become pamela anderson I do the following....

all inclined:
4 sets barbell- or dumbell-press(rep range 12-4)
2 sets flyes(rep range 12-4)
2 sets pullovers(rep range 8-12)

important note:
every few workouts change the grip width when barbell-pressing - does wonders.

good luck

[Nothin' but a peanut!!]

Im thinking about my mass building for when i start back heavy after the christmas hols before i used to do a bit too much work so i backed it off and got better results
so yes for next year ill be sticking with this for a while to see how i go - its kind of going a bit further from what i was training like earlier this year,however while trying to get bigger i was doing stuff like drop sets and finishing off pumping sets and supersets which i felt wasnt doing me any good for my goal at that time. pretty much every mass exercise is only 3 sets and 6 to 8 reps and thats it. so try for one or two mass building exercises and then maybe finish with an isolation. what i plan on doing read on

Chest
flat BB and incline BB 3 sets 6-8reps (alternate each week)
finish off with 2 or 3 sets of flat or incline flyes for 8 to 12 reps

Back
chin ups shoulder width grip - to failure
deadlifts 3X 6-8
barbell rows 3X 6-8

Shoulders
Clean and jerk's 3X 3-6 (alternate with push presses)
side laterals 3X 8-10
shrugs 3X 6-8

Arms
dips (alternate with french presses - depending on shoulder injury) 3X 6-8
rope or normal pushdowns 3X8-10
barbell curls 3X 6-8 (alternate with standing alternate DB curls)
concentration curls 3X 8-10

Legs
squat 3X 6-8
leg press 3X 6-8
lying leg curl 3X 6-8 (alternate with stiff legged deadlifts)
standing calf raise 3X 6-8

hope you get some good ideas from this man

[Rocky]

At the mo I'm stuck in a garage with limited gear so this is what I'm currently doing.

CHEST/TRIS

Close grip BB press 12 - 8 reps
Incline BB press 12 - 8 reps
Incline DB press - pyramid
Flat flyes 12- 8 reps

Lying EZ bar extensions 12 - 8 reps
Tri pushdown 12 -8 reps (finish with a flushing set)

BACK/BIS

Wide grip chins with weight (8 reps) warming up with Lat pulldowns
Bent over BB row 12 - 8 reps
Close grips chins w/ weight 10 - 8 reps
Single arm DB rows 10 - 8 reps

EZ BB curls 12 - 8 reps
Incline DB curls 12 - 8 reps

LEGS/SHOULDERS
BB Hack Squat 12 - 8 reps
SLD -12 - 8 reps
DB Power lunges 10 - 8 reps
Leg Ex - pyramid up and down
Single leg calf raises w/weight 12 - 15 reps

Alt seated DB press/ lateral raise/ bent over lateral raise - giant set

Then at weekend I've started doing a little grip and forarm and ab work.

Hope this gives some ideas!
Good luck with the construction plan!

[dgentry]

I do appreciate the help so far guys. If anyone else would like to post their routine that would also be helpful. Again thanks to the above that's already posted.

[Void]

Chest : Flat bench BB press : 2 working sets 6 to 8 reps
Incline DB press : 3 working sets 6 to 10 reps
Incline or decline flies for 3 sets all done till failure. I think I usually get about 15 to 20 reps

[BigBen]

Originally Posted by dgentry

I do appreciate the help so far guys. If anyone else would like to post their routine that would also be helpful. Again thanks to the above that's already posted.

Check out the shoulder routine i posted. Its mine so of course its my favorite. :MattMan_f


Thanks n Godbless

Ben

[dgentry]

Originally Posted by BigBen

Check out the shoulder routine i posted. Its mine so of course its my favorite. :MattMan_f


Thanks n Godbless

Ben

Ok. lol