What Are You Training Today?

[ErikR]

Chest and biceps.
Flat barbell press 5 sets 4-6 reps. 2 min rest
Incline dumbbell press. 4 x 8 401 1 min rest
Weighted dips. 3x8 401 1 min rest
Cable crossovers 3x12. 40 sec rest.
Incline dumbell curls. 4 x 8. 301. 1 min rest
Preacher curls single arm 3x8 310 1 min rest
Hammer curls 3 x 12. 45 sec. Rest.

 

[raysugar1234]

Pull workout today
Back/traps/rear delts/bis
Deads 3x3 @515, 2x8 @405
Smith bent rows 4x10+
TBar SS w single arm cable row
Low back ext
Face pulls ss w bb shrug
Rear Db raises ss w Db shrug
Db hammer curl 7x15

Then time to eat like a moose

Great pull workout here, This is one of my pull workouts I did today

Pendlay rows, 5 sets
Wide grip pull ups 5 sets
T-bar row 4 sets
Barbell shrugs, 5 sets
Dumbell shrugs 4 sets
Face pulls 5 sets
EZ-bar curl 4 sets
Hammer curls 4 sets

 

[Barrpiece]

Back tonight after work:

Rev. Grip pull downs 3-4x12-15
Cable rows with rope 4x8-12
1 arm dumbell rows 3-4x8-12
Close grip pull downs 4x8
Barbell rows 4x10-12
Tbar row 3x8-12
Straight arm pull downs w. Rope 7x8-12

Short rest periods 45 seconds minute tops

 

[BigJP]

Great pull workout here, This is one of my pull workouts I did today

Pendlay rows, 5 sets
Wide grip pull ups 5 sets
T-bar row 4 sets
Barbell shrugs, 5 sets
Dumbell shrugs 4 sets
Face pulls 5 sets
EZ-bar curl 4 sets
Hammer curls 4 sets

Pendlay rows are a great movement

 

[Oregonstrong]

OregonStrong

So do you prefer the Smith Machine to free weight presses or do you use it because you don't need a spot?

I do both Ray, I do like the smith when burning out or going to failure.

 

[Oregonstrong]

Great workout today!
Bench press 5 sets, heavy low rep
Incline 4 sets, 12-15 reps
Clean and Press, 4 sets 10
Dips, 4 sets weighted
Rope Pushdown, 4 sets
Dumbell Pullover with two dumbells, 4 sets
Two sets Dumbell fly's light and Slow (just as a finisher and to stretch out chest)
Cable crunch, 4 sets
Ab rollouts, 4 sets
Leg raise with bands 3 sets
Calf Raise, 5 sets 10

Really worked out the chest, triceps and shoulders great with this. This is a typical push day in my routine.

Looks like a great workout brother!

 

[Oregonstrong]

Back tonight after work:

Rev. Grip pull downs 3-4x12-15
Cable rows with rope 4x8-12
1 arm dumbell rows 3-4x8-12
Close grip pull downs 4x8
Barbell rows 4x10-12
Tbar row 3x8-12
Straight arm pull downs w. Rope 7x8-12

Short rest periods 45 seconds minute tops

I bet this back workout felt great brother!

 

[Barrpiece]

I bet this back workout felt great brother!

It was glorious...I feel fucking swole!!!!!!

 

[Oregonstrong]

Arms, calves, abs tonight!

Superset

Barbell curl – Do a few sets to get warmed up. Do sets of 8 on these with a good flex at the top. Use the Grip4orce.

Immediately followed by

Hammer curl – Do 8 reps on these. Use the Grip4orce attachments. These are really tough with the Grip4orce.
This combo will smoke your bis and forearms. Rest 90 seconds between supersets.
Do 6 rounds of the above after 2 warm up sets. 12 sets via 6 supersets.

Machine curls – Do 1 set with a heavy weight for 6 reps and try to lower the weight as slow as you can. Rest 60 seconds and lighten the weight up considerably. I want you to get 25-35 reps on this. Just crank them out with continuous tension. 2 total working sets.

Superset

V bar pushdown – Do a few warm up sets then do sets of 10 with a hard flex at the bottom on these.

Immediately followed by

Bench dips – Take 3 seconds to lower yourself on every rep. Go to failure. Your tris should be on fire.
Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.

Reverse grip pushdown – Just like before, lean down and let the bar come behind your
head so you can stretch out your tris. Do 15 reps on each set. Do 4 sets. 4 total working sets.

Calves - 10 sets:

Standing calve raises – Heavy weight on these again this week. After a few warm ups do 8 sets of 8 with 60 second breaks! 8 total working sets.

Immediately followed by

Seated calve raises - I want you to do 25 reps on these. Up and down with continuous tension. Do 2 sets. 2 total working sets.

Hanging leg raises and weighted crunches 4 x 15

 

[BigJP]

So I have my second leg day of the week today, hamstring focused.
Single leg curl-4x20,15,12,10
Lying leg curl4x8
Reverse hack squat SS Db sldl
Ghr variation on the back extension
Extensions4x20
Squats 4x20
Monday I do a quad focuses leg day. Any of you guys do something like this? I do legs/pull/push repeat and off Sunday

 

[Oregonstrong]

So I have my second leg day of the week today, hamstring focused.
Single leg curl-4x20,15,12,10
Lying leg curl4x8
Reverse hack squat SS Db sldl
Ghr variation on the back extension
Extensions4x20
Squats 4x20
Monday I do a quad focuses leg day. Any of you guys do something like this? I do legs/pull/push repeat and off Sunday

I have used a similar program in the past with good success BigJP. I know @weighted chinup is big on push/pull/leg routines as well.

 

[Oregonstrong]

Legs tonight boys............

Lying leg curls – 2-3 warm up sets. For the first 3 sets I want you to do 12 full range of motion reps. On the last one we are going to do a drop set with partials. Do 12 reps, drop the weight and do 8 more, drop the weight and do 8 more, then do 25 partials out of the stretched position. 4 total work sets.

Leg press – Make sure you do plenty of warm ups. No bands this week either. Just do a standard pyramid doing 10 reps until you get to a weight that you can barely do for 10 reps. On this last set of 10, when you know it’s your last one, get out of the machine after the set and then proceed to do a walking lunge with just your bodyweight for 20 steps on each leg. You only need to do the set of lunges after the last set on the leg press. We’ll call this 4 working sets. 4 total work sets.

Leg extensions – On these, I want you to kick the weight up as hard as you can. You don’t have to pause or squeeze. Use a heavy weight on these. These will actually blow your quads up. So again, use heavy weight, kick hard, and do 4 sets of 10 reps. 4 total work sets.

Squats – After 1-2 lighter sets, start doing working sets of 8 with deep reps. You don’t have to bury these, but do try and get just a tad below parallel. Do 3 sets of 8 pyramid style. It was real tough after all the other stuff, but they felt awesome with the overload of blood in my legs.

Dumbell stiff legged deads – Do 4 sets of 10. Work the stretch, your legs will be tight and full of blood. 4 total work sets.

 

[MythotiK]

I always start with squats, if not, my legs are totally blown out by the other exercises...

 

[Docd187123]

Last night was

Bench press: 8sets of 3
BB rows: 3sets of 5
Incline DB press: 3sets of 10
Lat pull down: 4sets of 10
Weighted incline situps: 4sets of 12

 

[Barrpiece]

Shoulders tonight:

Dumbell overhead press 4x10-12
Dumbell lateral raises 4x12-15
front raise 4x10-12
Cable lateral raise leaning 7th
Cable Bent over raise 1 arm 4x12-15
Face pulls with rope 4x10-12
Bent over Dumbell raise 7x10

 

[Oregonstrong]

I always start with squats, if not, my legs are totally blown out by the other exercises...

Have you ever tried putting them near the end Myth. I like them both ways but this felt great last night! Definitely could not go as heavy as if I had them at the front of the workout but I expected that. My legs were pumped with blood though and the squats felt great at this point.

 

[Docd187123]

Have you ever tried putting them near the end Myth. I like them both ways but this felt great last night! Definitely could not go as heavy as if I had them at the front of the workout but I expected that. My legs were pumped with blood though and the squats felt great at this point.

Depends what you're training for of course. Getting ready for a PL meet I would not want to do squats last lol. Even without the meet I'd almost always recommend doing them first but if you are happy that's all that matters.

 

[raysugar1234]

So I have my second leg day of the week today, hamstring focused.
Single leg curl-4x20,15,12,10
Lying leg curl4x8
Reverse hack squat SS Db sldl
Ghr variation on the back extension
Extensions4x20
Squats 4x20
Monday I do a quad focuses leg day. Any of you guys do something like this? I do legs/pull/push repeat and off Sunday

I have tried countless programs and the push/pull/legs is by far my favorite. I combine just the right amount of heavy compounds and volume to really hit everything great. How do you like the glute ham raises? Have u ever tried them on the ground instead of the back extension machine? I don't have a leg extension/leg curl machine so I have to do different exercises for the hams.

 

[Oregonstrong]

Depends what you're training for of course. Getting ready for a PL meet I would not want to do squats last lol. Even without the meet I'd almost always recommend doing them first but if you are happy that's all that matters.

Totally agree Doc. My focus is strictly on size, not strength. Strength will come with time.

 

[BigJP]

I have tried countless programs and the push/pull/legs is by far my favorite. I combine just the right amount of heavy compounds and volume to really hit everything great. How do you like the glute ham raises? Have u ever tried them on the ground instead of the back extension machine? I don't have a leg extension/leg curl machine so I have to do different exercises for the hams.

Never tried this. How would you explain that? Lately I have been laying on a decline bench, holding where you would usually tuck your feet and curl a dumbbell holding it with both feet instead of a machine hamstring curl I like the range of tension with the dumbbell