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Thread: What is your weekly training routine?

  1. #1
    Founding Member Mini-G's Avatar
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    What is your weekly training routine?

    Title says it! What's your split?

    Mine is :
    Chest
    Back
    Off
    Delts and traps
    Bis and tris
    Legs
    Off
    Repeat.

    Share yours and why you feel it benefits you and the way you train!

  2. #2
    VET BEAR's Avatar
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    Day 1: Chest, Traps & Quads

    Day 2: Rest

    Day 3: Arms & Abs

    Day 4: Rest

    Day 5: Back, Shoulders & Hams

    Day 6: Chest, Traps & Abs

    Day 7: Rest

    Day 8: Arms, Shoulders & Calves

    *Cardio everyday. (in Electra's bed........)

    I had to start working my muscles twice a week about 2 years ago........once just wasn't doing the job.

    This split is VERY effective on cycle considering the rapid recovery time induced by the anabolics.
    Last edited by BEAR; 05-06-2013 at 04:55 AM.
    ."The only easy day was yesterday"

    "I am immortal......I have within me blood of kings.........I am unrivaled.....no man can be my equal"

  3. #3
    Founding Member Mini-G's Avatar
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    I should train abs. Because I don't. At all. Ever.

  4. #4
    Junior Member magnus's Avatar
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    Usually do 4:1 unless I feel I need a day off in between or life gets in my way (Very rare)

    Day 1 Chest/Biceps
    Day 2 Quads/Hams/Calf
    Day 3 Delts/Traps/Triceps
    Day 4 Upper and lower back-Abs
    Day 5 OFF
    Day 6 repeat

  5. #5
    Member Bull's Avatar
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    Biceps
    Chest
    Biceps and Triceps
    Cardio
    Biceps
    Chest and Triceps
    Rest

    But really,

    Chest/Tri
    Abs/Calves/Cardio
    Back/Traps
    Rest
    Chest/Bi
    Legs
    Back/Forearms
    Rest

    Chest and back are lagging behind a lot, and this has been helping a ton over the past 4-5 months or so.

  6. #6
    VET warmouth's Avatar
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    Quote Originally Posted by NoBull View Post
    Biceps
    Chest
    Biceps and Triceps
    Cardio
    Biceps
    Chest and Triceps
    Rest

    But really,

    Chest/Tri
    Abs/Calves/Cardio
    Back/Traps
    Rest
    Chest/Bi
    Legs
    Back/Forearms
    Rest

    Chest and back are lagging behind a lot, and this has been helping a ton over the past 4-5 months or so.
    Do much shoulders?
    BEAR likes this.

  7. #7
    VET BEAR's Avatar
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    Quote Originally Posted by warmouth View Post
    Do much shoulders?
    No kidding........where the hell is your shoulder workout dude?
    ."The only easy day was yesterday"

    "I am immortal......I have within me blood of kings.........I am unrivaled.....no man can be my equal"

  8. #8
    Member Bull's Avatar
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    Quote Originally Posted by warmouth View Post
    Do much shoulders?
    Quote Originally Posted by BEAR View Post
    No kidding........where the hell is your shoulder workout dude?
    Haha, well the funny thing is, they grow like weeds. I train them once every two months or so. I just switch out a chest day for them. It's been about two months since I trained them, and they've grown even still.

  9. #9
    VET BEAR's Avatar
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    Quote Originally Posted by NoBull View Post
    Haha, well the funny thing is, they grow like weeds. I train them once every two months or so. I just switch out a chest day for them. It's been about two months since I trained them, and they've grown even still.
    My d!ck does that too......................
    warmouth likes this.
    ."The only easy day was yesterday"

    "I am immortal......I have within me blood of kings.........I am unrivaled.....no man can be my equal"

  10. #10
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by BEAR View Post
    My d!ck does that too......................
    Lmfao for fuck sakes dude.

  11. #11
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    Hi Mini-G,
    My weekly training routine is:
    Monday Shoulders, chest and triceps,
    Tuesday Legs, back and biceps,
    Wednesday Abs related exercises,
    Thursday Shoulders, chest and triceps
    Friday Dead lift, legs and Biceps
    Saturday and Sunday off to relax my my muscles.

  12. #12
    VET warmouth's Avatar
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    Quote Originally Posted by Heathcliff View Post
    Hi Mini-G,
    My weekly training routine is:
    Monday Shoulders, chest and triceps,
    Tuesday Legs, back and biceps,
    Wednesday Abs related exercises,
    Thursday Shoulders, chest and triceps
    Friday Dead lift, legs and Biceps
    Saturday and Sunday off to relax my my muscles.
    If I did all that at my intensity, Id die.

  13. #13
    Junior Member DrBPackenwood's Avatar
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    Monday - Lower body strength
    Tuesday - Upper body strength
    Wednesday - off
    Thursday - Lower body hypertrophy
    Friday - Upper body hypertrophy
    Saturday - off
    Sunday - off

  14. #14
    Founding Member OdinsOtherSon's Avatar
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    Mon - Chest
    Tues - Back
    Wed - Shoulders/Traps
    Thurs - Legs
    Fri - Bi's/Tri's
    Sat/Sun - Rest

  15. #15
    VET warmouth's Avatar
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    Quote Originally Posted by OdinsOtherSon View Post
    Mon - Chest
    Tues - Back
    Wed - Shoulders/Traps
    Thurs - Legs
    Fri - Bi's/Tri's
    Sat/Sun - Rest
    Almost identical to mine, and a good split too! Mine:
    Chest(and shrugs)
    Legs(with claves)
    Arms
    Shoulders(with shrugs)
    Back(and calves)
    Off
    Off

    Been at this for 8 weeks, with is usually longer than I like, but its still working great!

  16. #16
    Founding Member Mini-G's Avatar
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    Since I had my surgery my routine has been

    Sunday - sleep and pig out
    Monday - sleep and pig out
    Tuesday - sleep and pig out
    Wednesday - sleep and shop and pig out
    Thursday - sleep and shop and work on the charger and not eat
    Friday - sleep and drink beer and work on the charger
    Saturday - sleep

    Hahaha... Had a few set backs with my healing so I decided to stop doing all physically activity completely and just lived normally... Whatever that means. But I'm tired of being so lazy and inactive so... Starting back Monday full force! I'm going to try to get my ass up early from now on and get the gym out of the way super early in the AM. Will make me less tempted to come up with excuses as to why I shouldn't go (until I fall back into a routine)
    BEAR likes this.

  17. #17
    Founding Member OdinsOtherSon's Avatar
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    Quote Originally Posted by warmouth View Post
    Almost identical to mine, and a good split too! Mine:
    Chest(and shrugs)
    Legs(with claves)
    Arms
    Shoulders(with shrugs)
    Back(and calves)
    Off
    Off

    Been at this for 8 weeks, with is usually longer than I like, but its still working great!
    Man, I've been running this routine for years. I used to do something along the lines of:

    Chest/Back
    Arms/Shoulders
    Legs

    And would rotate the days, i.e., Mon/Wed/Fri off Sat/Sun, then the next week, Tues/Thurs/Sat/Sun, then back to Mon/Wed/Fri. It was just too much, made for some looooooooonnnnnnggggggg workouts and I felt like I was short changing myself. Now, I can focus all my effort on a single muscle group and not worry about having to move all to have enough time to hit another. I agree, its a pretty nice way to work out. I really like the fact that you have an entire 7 days to recover and heal. With my old set up, many times you would still be sore from a previous, chest workout for example, before you were right back on chest again. I think that led to a lot of overuse injury for me. Since going to this one day a week workout, (fingers crossed) I've not had NEAR the issues from injury.

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