Post Your Routine
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... if you dont mind 
Currently mine is loosely something like this:
Sunday
Box Squat (Heavyish)
Good Mornings
Speed Deadlifts 50-60% 1RM
Biceps
Monday
Lat Exercise(s) Various Pulldowns/Cable Rows/Machine Rows
Bench Press
Board Press and/or Close Grip Bench
Wednesday
Squat
Deadlift Alternate Weeks Platform Deadlifts
Bench Press
Lat Exercise(s) Various Pulldowns/Cable Rows/Machine Rows
Shoulder Exercise(s) DB Shoulder Press/Shrugs/Lat Raises
Friday
Bench Press
Yates Row
Row
DB Floor Press and/or Close Grip Bench
I sprinkle some abb work in there too, but there is no set day though and i dont do half as much as i should. Extra bicep work is currently creeping in aswell!
Currently mine is loosely something like this:
Sunday
Box Squat (Heavyish)
Good Mornings
Speed Deadlifts 50-60% 1RM
Biceps
Monday
Lat Exercise(s) Various Pulldowns/Cable Rows/Machine Rows
Bench Press
Board Press and/or Close Grip Bench
Wednesday
Squat
Deadlift Alternate Weeks Platform Deadlifts
Bench Press
Lat Exercise(s) Various Pulldowns/Cable Rows/Machine Rows
Shoulder Exercise(s) DB Shoulder Press/Shrugs/Lat Raises
Friday
Bench Press
Yates Row
Row
DB Floor Press and/or Close Grip Bench
I sprinkle some abb work in there too, but there is no set day though and i dont do half as much as i should. Extra bicep work is currently creeping in aswell!
Tuesday
Bench
Boards
Seated Row
Face Pull
Dumbell - Floor/Shoulder/Chest
Abs (light)
Wednesday
Deadlift
Platform Deadlift/Rack Pull
Squats (very light)
Ham Curls
Abs (heavy)
Friday
Bench
Pulldowns
Face Pulls
OH Press/Power Jerk
Abs (Light)
Sunday
Squat (very light)
Bench
Hamstrings
Abs (Heavy)
That's the rough template at the minute!
Bench
Boards
Seated Row
Face Pull
Dumbell - Floor/Shoulder/Chest
Abs (light)
Wednesday
Deadlift
Platform Deadlift/Rack Pull
Squats (very light)
Ham Curls
Abs (heavy)
Friday
Bench
Pulldowns
Face Pulls
OH Press/Power Jerk
Abs (Light)
Sunday
Squat (very light)
Bench
Hamstrings
Abs (Heavy)
That's the rough template at the minute!
good routines there! Might take some pointers from them...
Mine:
Monday:
cardio, swimming, gunz (opt.)
Tuesday:
Cardio and/or yoga, opt: pullups
Wednesday (powerlifting day):
squats
bench
dead
abs
Thursday:
pilates, cardio, swimming
Friday:
Upper body muscular endurance day (aka. bodybuilding s**t)
Push presses
lat work
etc
Saturday:
off, or swimming
Sunday (miscalaneous strength training or strongman day):
strongman event training, or:
front squats
good mornings
grip
no-necks
etc.
that is the rough formula, lets see, i might be tweaking it a bit in the future. Mostly sceptical about wednesday and how it works. I used to train like that in the past with the Moss Side powerlifters, and it worked just fine, so lets see.
Mine:
Monday:
cardio, swimming, gunz (opt.)
Tuesday:
Cardio and/or yoga, opt: pullups
Wednesday (powerlifting day):
squats
bench
dead
abs
Thursday:
pilates, cardio, swimming
Friday:
Upper body muscular endurance day (aka. bodybuilding s**t)
Push presses
lat work
etc
Saturday:
off, or swimming
Sunday (miscalaneous strength training or strongman day):
strongman event training, or:
front squats
good mornings
grip
no-necks
etc.
that is the rough formula, lets see, i might be tweaking it a bit in the future. Mostly sceptical about wednesday and how it works. I used to train like that in the past with the Moss Side powerlifters, and it worked just fine, so lets see.
Sunday:
Deadlifts
Monday:
Log lift 10x3-1
Tuesday:
week a:
Flat bench press 10x3
skull crushers 5x10
week b:
Dips 10x3-5
skull crushers 5x10
week c:
Incline bench press 10x3
skull crushers 5x10
week d:
close grip bench press 10x3
skull crushers 5x10
Wednesday:
Rest
Thursday:
Squat 10x3
Front squats 3x10
ham string curls 5x10
Friday:
Log press 10x3-1
Saturday:
Rest
Deadlifts
Monday:
Log lift 10x3-1
Tuesday:
week a:
Flat bench press 10x3
skull crushers 5x10
week b:
Dips 10x3-5
skull crushers 5x10
week c:
Incline bench press 10x3
skull crushers 5x10
week d:
close grip bench press 10x3
skull crushers 5x10
Wednesday:
Rest
Thursday:
Squat 10x3
Front squats 3x10
ham string curls 5x10
Friday:
Log press 10x3-1
Saturday:
Rest
Monday
Deadlifts
barbell rows
shrugs
EZ curls
wednesday
Squat
benchpress
close grip benchpress
friday
Good mornings
military press
romanian deadlifts
Deadlifts
barbell rows
shrugs
EZ curls
wednesday
Squat
benchpress
close grip benchpress
friday
Good mornings
military press
romanian deadlifts
Monday
Muay Thai at Trafford 1:45 mins
Tuesday
Muay Thai at Sugden 1:00
Boards (heavy)
Lat work
Abs
Wednesday
Deads
Push Press
Shrugs
30 mins CV
Thursday
M15 Muay Thai (2 hours)
Friday
Private Muay Thai in day
Muay Thai at Sugden 1:00
Back and Bench assistance
Saturday
Muay Thai at Chorlton 1:45
Sunday
Squat day
Squats
Front squats/leg press
Bench
30 mins CV
Abs
You will probably notice a distinct lack of rest day. This is because I tend to do long site days for work at least once a week, which often means I can't make the gym that evening. Therefore the program is very flexible around that. If I don't have work commitments then I get a rest day every 5-6 days.
Muay Thai at Trafford 1:45 mins
Tuesday
Muay Thai at Sugden 1:00
Boards (heavy)
Lat work
Abs
Wednesday
Deads
Push Press
Shrugs
30 mins CV
Thursday
M15 Muay Thai (2 hours)
Friday
Private Muay Thai in day
Muay Thai at Sugden 1:00
Back and Bench assistance
Saturday
Muay Thai at Chorlton 1:45
Sunday
Squat day
Squats
Front squats/leg press
Bench
30 mins CV
Abs
You will probably notice a distinct lack of rest day. This is because I tend to do long site days for work at least once a week, which often means I can't make the gym that evening. Therefore the program is very flexible around that. If I don't have work commitments then I get a rest day every 5-6 days.
Session 1
Squats
Benchpress
Barbell rows
Session 2
Deadlifts
Pushpress
Chins
Train 1 day on, 2 off, alternating session 1 and 2.
Squats
Benchpress
Barbell rows
Session 2
Deadlifts
Pushpress
Chins
Train 1 day on, 2 off, alternating session 1 and 2.
Being serious this time, the current plan is:
Sunday
Bench
Incline DB bench.
Wide-grip pulldown.
Wide-grip seated row.
Possibly some gunz.
Monday
500m interval rows.
Wednesday
Squat.
Seated overhead DB press.
Narrow-grip seated row.
Chin.
Friday
Deadlift.
Narrow-grip pulldown.
Chin.
Probably some sort of bodybuilder crap, eg laterals.
Sunday
Bench
Incline DB bench.
Wide-grip pulldown.
Wide-grip seated row.
Possibly some gunz.
Monday
500m interval rows.
Wednesday
Squat.
Seated overhead DB press.
Narrow-grip seated row.
Chin.
Friday
Deadlift.
Narrow-grip pulldown.
Chin.
Probably some sort of bodybuilder crap, eg laterals.
I cant believe neither Joni or Adam has said it yet, so here goes:
HEAVY SINGLES!!!!!1!!
Rest. Repeat.
HEAVY SINGLES!!!!!1!!
Rest. Repeat.
But in all seriousness I dont really have a routine at the moment. I'll sort something more solid out once im feeling a little stronger. The plan is to keep most workouts to the basics. Around 3 of the following:
pulls of all kinds, squats of all kinds, overheads of all kinds, boards
Then when I have the time and the energy, to do ~3 of the following:
pulldowns, chins, dumbell floor press, face pulls, abs, back extensions
Will, when life allows, be training Sunday, Tuesday, Wedneday, Friday.
pulls of all kinds, squats of all kinds, overheads of all kinds, boards
Then when I have the time and the energy, to do ~3 of the following:
pulldowns, chins, dumbell floor press, face pulls, abs, back extensions
Will, when life allows, be training Sunday, Tuesday, Wedneday, Friday.
Something like this, if equipment allowed it:
Monday
Bench Press - 5 singles, followed by 5 x 5
Chins - 5 sets of 10
Incline Press supersetted with Kelso Shrugs - 5 sets of 10 each (if time and energy permits)
Tuesday (Only going heavy every other week)
Squat - Upto a heavy single
GMs - Upto a heavy single or triple
Leg Press - Upto a heavy 5
Abs - 5 sets of 10
Thursday
Overhead Press (Seated, ideally) - 5 singles, followed by 5 x 5
Row - 5 sets of 10
DB.Press supersetted with Kelso Shrugs - 5 sets of 10 each (if time and energy permits)
Friday
Olly's Deadlift routine
Been doing this, with little change for a couple years now. Just adding weight as I can, and subbing various exercises when i'm stale.
I'll usually take a week light every now and again. I used to be diligent about taking light weeks every 4th week, but take them by feel now.
Faz
Monday
Bench Press - 5 singles, followed by 5 x 5
Chins - 5 sets of 10
Incline Press supersetted with Kelso Shrugs - 5 sets of 10 each (if time and energy permits)
Tuesday (Only going heavy every other week)
Squat - Upto a heavy single
GMs - Upto a heavy single or triple
Leg Press - Upto a heavy 5
Abs - 5 sets of 10
Thursday
Overhead Press (Seated, ideally) - 5 singles, followed by 5 x 5
Row - 5 sets of 10
DB.Press supersetted with Kelso Shrugs - 5 sets of 10 each (if time and energy permits)
Friday
Olly's Deadlift routine
Been doing this, with little change for a couple years now. Just adding weight as I can, and subbing various exercises when i'm stale.
I'll usually take a week light every now and again. I used to be diligent about taking light weeks every 4th week, but take them by feel now.
Faz