Share your workout routine

[aim4hair]

Hi guys,
What's your workout routine looks like ? Are you following any specific routine or just making your own ?
I will start with myself, i have been using zyzz workout for a while, with ok results:

http://www.simplyshredded.com/exclusive-zyzz-interview.html

It's time for a new routine and im thinking to shake things up by doing PHAT, HIT, or HST instead of regular split...

Any suggestion ?

[Aames]

PHAT or Lyle McDonald's Generic Bulking Routine are the best for natty's, I believe. I'm personally doing SS with a few iso's thrown in to get my strength up. I'll probably switch to Lyle's routine when I start my bulk.

[NotBelievingIt]

Well I havn't had a 'fixed' routine so much, that's going to change next month though. Dunno if I'll strictly follow any program though.

Every workout will have a bench of some sort, that's a guarantee. Whether it is incline, flat, dumbbell or barbell. Every workout will also have squat or deadlift, maybe heavy farmers walks instead.

Tonight I did:
Barbell Bench 3x7 workset supersetted with 3x8 standing lunges, 2 min rest
Squat 3x5 workset supersetted with 3x10 dumbbell overhead press, 2 min rest
DB lateral raises, DB rear raises (laying on incline), lat pull downs superset 3x10 each. 30s rest

Then finished out with some brocep curl dropset on the cable machine. I think its funny when the 10 pound plate becomes nearly impossible.

I'm also considering adding hang cleans for dem traps. I like the move, it feels very 'manly' and is definitely a full body workout.

[aim4hair]

The only problem i see with Lyle McDonald's Generic Bulking Routine is that it dedicates like a day for legs and then another day for the rest of the muscles. it's good to workout legs of course but the rest of muscles are more important at least to me.
PHAT is interesting though, i also think HST is interesting but what i don't like about it is the fact that you only need to workout 3 days a week (which is way too little specially since i workout 6 days aweek now) and also you should not go to failure, which i find it hard to stop while you still can do more rips.
Regular splits is what i have been doing till now, that's why im trying to do something totally different to see how my body will react.

[Shan]

Just do anything and everything that Arnold recommends

[TheLaughingCow]

The workout that got me the most muscular was during swim season. I will post it below. Now, though, I am concentrating more on running (4-7 miles per day plus speed sets) to better prepare myself for Basic Training at the Air ForCe Academy.

This workout got me incredibly lean and muscular, to the point that people would comment to me about by "amazing body" etc.

It consists of swimming six days a week, and weights every other day (ex. Mon, Wed, Fri)

Swimming workout:

Warm-up:
5 50's on 1:00
5 50's on :50
5 50's on :45
5 50's on :40

Kick 1000 yards with/without board. Sometimes 50's or 100's on intervals, sometimes just kick the 1000

pull 1000 yards w/pullbouy. Just do the 1000 straight.

Main set, usually about 2000 yards. Change this up each time. Examples include:
Sprint sets of 100's freestyle
"Ladder set", increasing in distance: (ex, 50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50, all on different times and of different strokes)
2 1000's
Breathing set, swim long distance breathing every 3, 5, 7, and 9 strokes alternately.
Any combination of 100's, 200's, 300's, 400's and 500's on timed intervals.

Sprints off the blocks usually 4-10.

200 Cooldown

Weights Workout (3x weekly) mix it up but these are some exercises I used. Use only some of these each time.

2x10 overhead squat.
3x10 Hanging leg raise
40 pull-ups.
80 push-ups
5x5 Bench press
8x10 Squat increasing weight to max.
5 minutes of abdominal workout.
3x10 JAX (1 JAX = 5 push-ups using hand weights, then 1 dead lift using the same weights. Do as fast as possible)
3x10 cuban press.
5x5 bicep curls
10x2 Hang cleans, build to max.
3x10 lat pull downs
3x10 push press
3x10 overhead press
3x10 bent row
3x10 dead lift
3x10 weighted jump

[aim4hair]

The workout that got me the most muscular was during swim season. I will post it below. Now, though, I am concentrating more on running (4-7 miles per day plus speed sets) to better prepare myself for Basic Training at the Air ForCe Academy.

This workout got me incredibly lean and muscular, to the point that people would comment to me about by "amazing body" etc.

It consists of swimming six days a week, and weights every other day (ex. Mon, Wed, Fri)

Swimming workout:

Warm-up:
5 50's on 1:00
5 50's on :50
5 50's on :45
5 50's on :40

Kick 1000 yards with/without board. Sometimes 50's or 100's on intervals, sometimes just kick the 1000

pull 1000 yards w/pullbouy. Just do the 1000 straight.

Main set, usually about 2000 yards. Change this up each time. Examples include:
Sprint sets of 100's freestyle
"Ladder set", increasing in distance: (ex, 50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50, all on different times and of different strokes)
2 1000's
Breathing set, swim long distance breathing every 3, 5, 7, and 9 strokes alternately.
Any combination of 100's, 200's, 300's, 400's and 500's on timed intervals.

Sprints off the blocks usually 4-10.

200 Cooldown

Weights Workout (3x weekly) mix it up but these are some exercises I used. Use only some of these each time.

2x10 overhead squat.
3x10 Hanging leg raise
40 pull-ups.
80 push-ups
5x5 Bench press
8x10 Squat increasing weight to max.
5 minutes of abdominal workout.
3x10 JAX (1 JAX = 5 push-ups using hand weights, then 1 dead lift using the same weights. Do as fast as possible)
3x10 cuban press.
5x5 bicep curls
10x2 Hang cleans, build to max.
3x10 lat pull downs
3x10 push press
3x10 overhead press
3x10 bent row
3x10 dead lift
3x10 weighted jump

Looks good man,,, i wish i was into swimming.

[aim4hair]

PHAT or Lyle McDonald's Generic Bulking Routine are the best for natty's, I believe. I'm personally doing SS with a few iso's thrown in to get my strength up. I'll probably switch to Lyle's routine when I start my bulk.

So Aames, what do you think of steve cook ?

[Aames]

So Aames, what do you think of steve cook ?

In terms of? He definitely has a nice physique and seems like a good enough guy. Does he sell diet plans or something on the side? Usually types like him do that and pack them full of broscience.

Additionally, I was thinking about your point on Lyle's Routine. Do you think it targets legs too much? I really do not want a fully balanced physique since I think it looks better when the upper body slightly overpowers the lower body. Big legs are unaesthetic. That's one of the reasons that I think Zyzz's physique was perfect although a lot think that his legs were too small; I think they were just right.

[Proper]

I yell hysterically at the top of my lungs after every rep. Helps strengthen my glutes and tighten my muscles all over my body.

[aim4hair]

In terms of? He definitely has a nice physique and seems like a good enough guy. Does he sell diet plans or something on the side? Usually types like him do that and pack them full of broscience.

Additionally, I was thinking about your point on Lyle's Routine. Do you think it targets legs too much? I really do not want a fully balanced physique since I think it looks better when the upper body slightly overpowers the lower body. Big legs are unaesthetic. That's one of the reasons that I think Zyzz's physique was perfect although a lot think that his legs were too small; I think they were just right.

i don't think steve sells diet plans but he has put out some training programs out there for free and has some youtube videos that explain his routine...

as for Lyle's Routine, even though some of the lower body exercises are compound movements that work many muscles however, they still focus the most on legs. now when you workout 4 times a week, 2 days dedicated just for legs while the same number of days dedicated to all other upper body muscles (Chest, Back, Shoulders, Bi, Tri, Traps)... the way i see it is that this program focus on legs more than any other muscle.

[Aames]

i don't think steve sells diet plans but he has put out some training programs out there for free and has some youtube videos that explain his routine...

as for Lyle's Routine, even though some of the lower body exercises are compound movements that work many muscles however, they still focus the most on legs. now when you workout 4 times a week, 2 days dedicated just for legs while the same number of days dedicated to all other upper body muscles (Chest, Back, Shoulders, Bi, Tri, Traps)... the way i see it is that this program focus on legs more than any other muscle.

Yeah, you may be right. Unless you have bodybuilding aspirations, I think it's good that your torso overpowers your legs so you can still fit into skinny and slim fit jeans.

[NotBelievingIt]

Activation of the largest muscle groups in the body will result in the highest release of growth hormones.

Don't be an upper body bro. Ultimately your core and posterior chain is more important to long term mobility then your upper body.

[Kayman]

The squat is the king of lifts.

[Aames]

Activation of the largest muscle groups in the body will result in the highest release of growth hormones.

Don't be an upper body bro. Ultimately your core and posterior chain is more important to long term mobility then your upper body.

The squat is the king of lifts.

I'm not saying never squat or work legs; but big legs are unaesthetic and prevent you from wearing fashionable pants. There is no need to ever squat more than 2 plates or so if you have reasonable leg genetics.

Zyzz's legs are much better looking than the tree trunks in the second pic.