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Thread: Daily Workout suggestions

  1. #1

    Default Daily Workout suggestions

    I wanted to start a thread about this for awhile but kept forgetting lol.

    Lets get some workout programs going for each bodypart

    Today im going to do back

    Bodyweight pull ups- 4 sets 12-15 reps
    Machine Rows- Wide grip- 4 sets- start with one plate work up to 4
    Reverse grip pulldowns with cable machine- 4 sets- 12-20 reps- I do this on the cable machine because I cant fully twist my wrist to do it with a regular bar on the pulldown machine
    Bent Over Rows barbell- 4 sets- 1 plate work up to 2 plates- cant go any heavier because of my lower back so I keep the reps high- 15-20 reps
    Dumbbell Pullover- 4 sets- start with a 30 end with a 60
    Hyper extensions- 4 sets-20-30 reps

    Finish with some ab exercises.

    Next week will be a whole different line up.

    Ok boys lets get it going!!!! I want some good ass legs workouts here! Lets mix it up a bit!

    IMG_3425.jpg
    "Anyone can speak english when in might get you a little strange lol"

  2. #2
    Forum Leader: 18 and Over bigmikecox's Avatar
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    I do my bent rows on a smith machine and like to keep the reps no less than 10-12. You get a kick ass squeeze on that movement as well.

    Dude to sore knees, i do all my leg presses and squats last! One week i will start with hams, glutes and adductors, then the next week it will be leg extensions, cybex vertical leg press and smith squats.
    SMOKE WEED EVERYDAY
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    If you are not afraid of trying something different, try including heavy bulgarian split squats with dumbell. It kills the entire leg in a way we are not used to. Something in the 6-10 rep ranges.

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    Mass Monster IRON DWARF's Avatar
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    Damn, Pitt! Your back looks awesome!






    That's all I got.

  5. #5

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    Quote Originally Posted by KINic View Post
    If you are not afraid of trying something different, try including heavy bulgarian split squats with dumbell. It kills the entire leg in a way we are not used to. Something in the 6-10 rep ranges.
    I actually started to incorporate those because of what D nutz suggested to me once. I dont use heavy DBs yet. Guys try and actually make a whole routine like I did at the top so we can borrow off each other.
    "Anyone can speak english when in might get you a little strange lol"

  6. #6
    Forum Leader: 18 and Over bigmikecox's Avatar
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    Arms

    One Arm Cable Curls 3x 10-12
    Alternate Dumbbell Curls 1 drop set...starting with the 50s, 40s, 30s and 20s
    Cambered Bar barbell curls 2 x 15 reps

    Triceps

    V handle pushdowns 3 x failure
    Skull crushers 3 x 12
    Dips 2 x failure
    SMOKE WEED EVERYDAY
    2016 NBA Champs...Cleveland Cavs

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    Colemanesque Beti ona's Avatar
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    Quote Originally Posted by KINic View Post
    If you are not afraid of trying something different, try including heavy bulgarian split squats with dumbell. It kills the entire leg in a way we are not used to. Something in the 6-10 rep ranges.
    That exercise burns like hell.

    Squat 4x10
    Zercher squat - quads extensions 4x12
    Bulgarian split 3x15
    «Humanity has been led by failures.»

  8. #8

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    Quote Originally Posted by Beti ona View Post
    That exercise burns like hell.

    Squat 4x10
    Zercher squat - quads extensions 4x12
    Bulgarian split 3x15
    IMO this exercise is stupid.
    "Anyone can speak english when in might get you a little strange lol"

  9. #9
    Mass Monster IRON DWARF's Avatar
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    Quote Originally Posted by Pitbull9 View Post
    IMO this exercise is stupid.
    Thank God someone else thinks so too! Archaic, contains too many weak links, etc.

    There was a big argument on another forum about these, and I was one of only 2 people who spoke against Zerchers.

  10. #10
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    30 - 60 reps on the dumbbell pullover?

  11. #11

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    Quote Originally Posted by Paul k View Post
    30 - 60 reps on the dumbbell pullover?
    Oh shoot my bad lol i meant weight 30lbs up to 60lbs lol reps for that were 12-20.
    "Anyone can speak english when in might get you a little strange lol"

  12. #12

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    Quote Originally Posted by IRON DWARF View Post
    Thank God someone else thinks so too! Archaic, contains too many weak links, etc.

    There was a big argument on another forum about these, and I was one of only 2 people who spoke against Zerchers.
    Im shocked. Again IMO there are so many things wrong with this exercise, that it outweighs the good.
    "Anyone can speak english when in might get you a little strange lol"

  13. #13
    Behemoth
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    Quote Originally Posted by Pitbull9 View Post
    Oh shoot my bad lol i meant weight 30lbs up to 60lbs lol reps for that were 12-20.
    Thanks mate, good thread!

  14. #14

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    Quote Originally Posted by Paul k View Post
    Thanks mate, good thread!
    Thanks. I hope we can all throw some good routines in here. For Chest its fun to mix it up, Legs I def want to see some routines and try some, back is always fun to change things up. Shoulders and arms are fun to mix it up with as well.
    "Anyone can speak english when in might get you a little strange lol"

  15. #15
    Behemoth sanatarj's Avatar
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    Quote Originally Posted by IRON DWARF View Post
    Damn, Pitt! Your back looks awesome!










































































    That's all I got.
    X 2

  16. #16
    Juggernaut GeorgeUK's Avatar
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    Liking the Smith machine Bent over rows.

    To be honest, even though there is merit in listing exercises and reps,nthere needs to be a way of measuring progress.
    logging aspects of training is effective for the vast majority of people.

    if you can do 8 and 6 with a particular weight you want to improve on that in one way, shape or form. Eg getting 8 and 7.

    However, rotating exercises is a good idea
    rotating the rep ranges is a good idea

    As far as training goes here's my last back and biceps session today

    1. Bent Over Rows - barbell 12 x 315 and 7 x 340 (only exercise I log)
    2. Close grip pulldowns 8-12 reps x 2
    3. Machine rows 15 -25 reps x 2
    4. Pulley Pullovers 12-15 reps x 2

    5. Barbell curls 8-12 reps x 2
    6. Reverse curl superset with close grip curls 8-12 reps x 2
    7. Single pulley curl 8 - 12 x 2
    D E S T R O Y

  17. #17

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    ^NICE!!!!!! I agree about the progress. I usually will move up in weight If I can get a certain amount of CLEAN REPS. I love high reps because they fucking burn and the pump is just insane. I also like the lower reps for just the heavy weight feeling and to just force the muscles to really engage.
    "Anyone can speak english when in might get you a little strange lol"

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