my work out compilation

[Lfs2shrt2bsml]

Just a few of my workouts that aren’t bad and seem to work for me

ADD YOUR OWN PLEASE AS IM ALWAYS KEEN TO MIX IT UP

SHOULDERS
dumbell press warm up 2 sets 15 reps
-dumbell press 4 sets 12-12-10-8
-smith press 3 sets 12,10,8
-clean and press 3 sets 8,8,8
-seated side raises 8 reps S/S seated front raises 8 reps S/S rotating Arnold press 8 reps
-up right rows 3 sets 12,10,10
-plate raises 3 drop sets per set, 30 reps per set

BACK
Wide grip chins warm up 2 sets 12,12
-weighted wide grip chins 3 sets 12,10,8
-seated compound rows 3 sets 12,10,8
-cable high rope pulls 3 sets 12,12,12
-dumbell rows 3 sets 10 reps per side
-Lat pull downs 3 sets 12-10-8
-lying dumbbell rear flys 3 sets 12,10,10

ARMS
Close grip chin-ups warm up 2 sets 15,15
-concerntration curls(full extension) 3 sets 12,10,10
-standing hammer curls 3 sets 12,10,10
- EZ curl 21s 3 sets
-weighted close grip chins 3 sets 10,10,8
-B/W dips 2 sets 15 ,15
- weighted dips 12,12,10
-skull crushers 2 3 sets 12,12,10
- close grip bench 3 sets 12,10,8

CHEST
Push ups warm up 3 sets 20,20,20
-flat bench press 3 sets 12,10,8
-maxs weight bench 2 sets 2,2
-Flat dumbell press 3 sets 10,8,8
-Incline flys dumbell 3 sets 12,12,12
-incline smith press 3 sets 10,10,8
-standing cable flys 3 sets 15,12,12
-pushup pyramid 12-1-12

LEGS
Leg extension warm up 3 sets 15,15,15
-squats 6 sets 12,12,10,10,8,6
-walking dumbbell lunges 3 sets 10 steps per side
-front squats 4 sets 12,12,10,10
-dumbell hamstring curls 5 sets 15,15,12,12,12
-stiff legged dead lifts 4 sets 12,12,12,10,10
-standing calve raise 6 sets 20,20,15,15,15,15,
-seated calve raise 3 sets ,15,12,10
Throw up and go home
These aren’t any of my balls to the wall, once every three month, until ur arms fall of but they are just an average workout that has worked with me and whomever trains with me

 

[Neddysmith]

Goos stuff mate, i like the idea of your workouts although you seem to be doing a lot of exercises and sets, how long do your workouts go for?

Myself, i train during my lunch break, so usually do between 4 and 6 exercises or work sets and workouts will go for about 40 - 45 mins.

 

[Lfs2shrt2bsml]

Goos stuff mate, i like the idea of your workouts although you seem to be doing a lot of exercises and sets, how long do your workouts go for?

Myself, i train during my lunch break, so usually do between 4 and 6 exercises or work sets and workouts will go for about 40 - 45 mins.

it takes two of us 50-60 mins if were keen on bumping up the intencity we can generally kill it on a good day in 40-45

 

[Lfs2shrt2bsml]

this is also why i dont do muliple body parts (except arms) in a day.
i generally flog one body part a day and rest it for a few days.
and its gotta finish heavy on the last set for most exercises i didnt add what i push (not overly much) because itll probably turn into a pissing contest.

 

[Neddysmith]

i didnt add what i push (not overly much) because itll probably turn into a pissing contest.

Exactly right, you sound a bit like me, i dont go for weight as i dont compete in PL or WL, so as long as i am stimulating the muscle and growing whether i can squat 150kg or achieve the same think using 100kg it don't matter to me......
OH, and for the record i generally pre exhaust with legs so they are fatigued before i start my squats and only end up squatting about my body weight or slightly more, but get some great leg workouts this way...

 

[Relevant]

abs?
I do a lot of the same excercises but always 4 sets, Also I do Deads on Shoulder day just cause leg day is already tough enough without deads thrown in.

 

[KungFooGoo]

Whats your thoughts on doing a few chin ups between sets of bb bench / db bench? Im talking 3'ish chins between sets.

 

[Lfs2shrt2bsml]

Whats your thoughts on doing a few chin ups between sets of bb bench / db bench? Im talking 3'ish chins between sets.

It's definatly a good way to stretch between sets. Is this something u do and how does it affect ur training??

 

[Lfs2shrt2bsml]

abs?
I do a lot of the same excercises but always 4 sets, Also I do Deads on Shoulder day just cause leg day is already tough enough without deads thrown in.

My stiff legged deads are only for my hamstrings. Usually do dead lifts every second back day. Abs get done whenever we get a chance 2-3 times a week. This isn't my set workout routine it's just a few of my basic/ staple workouts

 

[KungFooGoo]

It's definatly a good way to stretch between sets. Is this something u do and how does it affect ur training??

Yeah, i've been doing it for a few months now. Doesn't seem to affect my pushing strength at all, just curious to see if the x number of reps l bang out each push workout is worth while or would my time be better spent just sitting down and resting.

 

[Lfs2shrt2bsml]

I'd personally just b resting between sets and save the guns for another day. I'm usually too flogged after pushing some heavy weights to jump into some chins. If I'm not spotting between sets im lightly stretching and re-hydrating lol

 

[Neddysmith]

Pretty much this^^^^^^

Time is between sets is to rest up for the next set and recover

 

[Lfs2shrt2bsml]

had a different shoulder workout to day for anyone caring

2 sets overhead bb press warm up

-heavy dumbell press 6 sets 8,8,8,8,8,7
-seated barbell press 4 sets 10,10,10,12
-clean and press 3 sets 10,12,15
-seated side raises pausing at the top for 3 secs. 3 sets 10,10,10 (last 2 reps on each set were held for counts of 10)
-20kg plate front raises 3 sets 12,15,17

has definatly filled my delts and im spent took 1hour

 

[Lfs2shrt2bsml]

ive been trying a few different workouts lately so on the weekend i threw the challange out there to my training partner to move 50 tonne in 1 workout and we gave it a good go here is what we did..

bench press- 100 kg for 6 reps x 10 sets= 6000kg

deadlift- 100kg for 10 reps x 10 sets = 10,000kg

shoulder press- 30kg dumbells (60kg total) 10 reps x 10 sets = 6000kg

squats- 100 kg for 10 reps x 10 sets = 10,000 kg

flat dumbell press- 35 kg for 10 reps = 700kg
40 kg for 10 reps = 800kg
40 kg for 10 reps = 800kg
45 kg for 10 reps = 900kg
45 kg for 10 reps = 900kg

= 4100 kg

giving us a grand total of -------------- 36,100 kg

we didnt make the 50 tonne because we missed leg press and calve raises maybe next time..

i almost died my legs were burning, traps are fried, lower back is no better and i was carrying and pretty good chest pump for most of the day.

this took us two guys 3 hours. 7am-10am

 

[bradsky]

Christ all mighty. that is all

 

[Bella]

Farrrrk HOOOGE effort there L! Jeeeezus! lol

You need to start me on bootcamp, pronto!

Well done