Design Me A Routine

[CoN]

Criteria

4x Per Week
Full Body hitting every major muscle, predominatly compounds
intense, heart thumping set and rep scheme

Thanks



best routine get it named after them LOL

[Luffers]

Day 1 - Push

DB bench press 4x8
Incline bench press 4x8
Press ups 2xfailure
Military press 3x8
DB lateral raise 2x10
Lying tricep extension 3x10

Day 2 - Legs

Back squats 4x8 with a drop set to failure after 4th set of 8 60% of 1RM
Leg press 3x10
SLDL 4x10
Lying leg curl 2x10
Standing calf raise 3x20
Seated calf raise 2x15

Day 3 - OFF

Day 4 - Pull

Deadlift 5x6
Chins/pull ups 3x10
BB rows 4x8
BB shrugs 4x10
Bent over raise 3x10

Day 5 - OFF

Day 6 - Repeat day 1

Day 7 - Repeat day 2

You get the idea

A simple little PPL rotated over 5 days.

[sendos]

Monday - Upper
A1 Incline DB - 3 x 8
A2 Chin variations 3 x 12

B1 Weighted dips 3 x 12
B2 DB bent over row 3 x 8

C1 DB front raises x 8
C2 DB side raises x 8
C3 DB rear raises x 8

Tuesday - lower

A1 BB front squats 3 x 8
A2 Romanian deads 3 x 8

B1 BB split squats 3 x 8
B2 DB single leg deads 3 x 8

C1 Hanging leg raises 3 x 12
C2 DB side bends 3 x 12

Upper and lower 1 should have 15-30 seconds rest between antagonistic grouped exercises with 3 second negatives, 1 second pause and explosive postives

Wensday off

Thursday - Upper 2

A Flat bb bench - work up to 3-5 rep max

B Bent over row - work up to 5 rep max

C Push press - 3 rep max

D Weighted wide grip chins - work up to 5 rep max


Friday - lower 2

Back squat - work up to 5 rep max

Sumo/normal deadlift - top set of 5 reps, couple of reps off maximal effort.

Glute ham raise - 3 x 8

[James]

Exercises to be performed explosively, 1 second concentric, 1 second positive pause, 3 seconds eccentric, 1 second negative pause, rinse, repeat. F.S.T.-7 Sets have 30 seconds rest between, lessen weight to promote pump. not to fatigue muscle.

Monday
Squats 3x8
Deadlift 3x8
Smith Calf Raise 2x10
(Followed by Seated Calf Raise 7x10 Fascia Stretch Training sets)

Tuesday
DB Bench 3x8
Chin Ups 3x8
Dips 2x10
Skull Crushers 2x10
(Followed by Tricep Cable Pull Downs 7x10 Fascia Stretch Training sets)

Thursday
Cleans 3x8
Straight Leg Deadlifts 2x10
Lunges 2x10
(Followed by Leg Extension 7x10 Fascia Stretch Training sets)

Friday
DB Incline Bench 3x8
DB Shoulder Press 3x8
One Arm DB Row 3x8
DB Bicep Curls 2x10
(Followed by Bicep Curl Machine 7x10 Fascia Stretch Training sets)

[Was_once_fat_dave]

squat 5x5
bench 4x6
deadlift 3x3
hcpp 3x15 (alternate with weighted wg pullups/bor supersetted 5x5)

and repeat x4 per week, simple and uncomplicated.

[CoN]

good ideas!!

Dave, thats what i was actually thinking about doing before i posted this..

tbh over the last 2 months or so, i have just been hitting gym and doing whatever i felt like doing with no structure. always getting compounds in but sometimes just doing 3 x 15 squats to get the heart beat going and the legs pumping

[Luffers]

So the name of the routine is

The simple Dave routine

Sorry bud, couldn't resist

[Was_once_fat_dave]

Oi!!!

was once simple dave routine!!! lol

[CoN]

for simplicity

WOSD Routine

lol