My Training Routine

**The Giant Killer** · 15-03-2006 06:33 PM

This is my training routine if anyone is interested or would like to add any critiques that would be cool.

I like to do different exercises every workout apart from the few basics such as deadlifts, squats which I will do everyweek.

For this post I will just write out an example of what one of my workouts would be like since I change exercises everyweek.

Monday: Chest, Triceps, Calves

Incline DB Press

2 Warmup Sets
3 Working Sets Pyramiding Up. My final set would be 4-6 Rep Range

Dips

3 Sets

Decline Bench Press On Smith Machine

3 Sets Again 4-6 reps on the final heaviest Set.

Skull Crushers

3 Sets 6-10 Reps

Tricep Pushdowns

3 Sets 6-10 Reps

Seated Calve Raises

4 Sets 8-15 Reps

Tuesday: Back, Biceps

Deadlifts
2 Warmup Sets
3-4 Working Sets Heaviest Set is often a 1 rep max.

Bent Over Rows
3-4 Sets 6-8 Reps

Close Grip Pullups
3-4 Sets

Preachers Curls
3 Sets 6-10 Reps

Barbell Curls
3 Sets 6-10 Reps (or I may just do one set of 21's)

Wednesday: OFF

Thursday: Shoulders, Traps

Seated DB Press
2 Warmup Sets
3 Sets 6-10 Reps

Side Laterals
3 Sets 6-10 Reps

Barbell Shrugs
4 Sets 6-10 Reps

Friday: Legs

2 Warmup Sets on Leg Extension Machine
Squats
4 Sets Occasionally going to 1 rep max otherwise slightly higher reps 8-20 reps.

Squat Press Machine (similar to leg press)
4 Sets 4-15 Reps

Hamstring Curl Machine
4 Sets 10-20 Reps

Seated Calve Raises

4 Sets 8-15 Reps

**Karlos02** · 15-03-2006 06:48 PM

looks good to me! ever considered sldl's on leg day? when i brought these in i got superb leg develpment.
Why the close grip chins? shoulder width grip are better i think.
also wots with the calvs on pushday?

**James Copping** · 15-03-2006 06:54 PM

Good program mate, only thing I would question is the use of 1 rep work. The lowets I would go on a weekly basis is 3reps.

**The Giant Killer** · 15-03-2006 07:02 PM

Quote

Originally Posted by Karlos02

looks good to me! ever considered sldl's on leg day? when i brought these in i got superb leg develpment.
Why the close grip chins? shoulder width grip are better i think.
also wots with the calvs on pushday?

Yeah i've considered the SLDL's I just want to be 100% sure about the form I use dont want to do anything to my lowerback.

I wont always do the close grip chins basically I like to try and develop every area of the muscle so I change exercises everyweek I do the wide grip too.

Calves on pushday because I dont have much left after my back workout, and thursday i'll be doing them the next day anyway so I dont want to train the same muscle 2 days in a row.

**The Giant Killer** · 15-03-2006 07:06 PM

Quote

Originally Posted by meathead1987

Good program mate, only thing I would question is the use of 1 rep work. The lowets I would go on a weekly basis is 3reps.

Yeah the 1 rep stuff is probably not the best for bodybuilding but I like to do it to improve my strength too.

**James Copping** · 15-03-2006 07:08 PM

1rep work is not good for strength either. 3 rep work will be much better.

**hailtotheking** · 18-03-2006 04:54 PM

Quote

Originally Posted by meathead1987

1rep work is not good for strength either. 3 rep work will be much better.

Yep, totally agree. Do 1 reps in a blue moon for a laugh to see what your 1 rep max is, but its not going to help much with either strength or growth. 3 -5 reps will help develop strength much quicker.