DocEldridge

Anyone care to post a breakdown of your current program with days, exercises, sets/reps? Also, how long have you been doing that program and your thoughts on results. Now go right your essay for me...

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DocEldridge

OK. I'll post mine now that I have a bit more time... I usually try to do 3-4 days/week. I split bi's/tri's, chest/back, shoulders/legs.

Bi/Tri

-tricep pushdown superset with hammer rope hammer curls
3 sets of 10-12
-skull crushers 3 sets of 6-8
-barbell curl 3 sets 6-8
-weighted dips 3 sets 10-12
-preacher curl 3 sets 8-10
-rope pushdowns 4 sets 12-16
-alternating dumbell curls 3 sets 8 reps
one set each of bi and tri high rep fast

Chest/Back

-incline dumbbell press 3 sets 6-8
-flat bench 3 sets 6-8
-cable cross-overs 6-8
-wide grip pull downs 3 sets 6-8
-seated rows 3 sets 6-8
-rope pull backs 3 sets 6-8

Shoulders/Legs

-heavy barbell shrugs 3 sets of 8
-military press 3 sets of 8-10
-lateral raises superset with front raises 3 sets of 12-15
I usually skip legs because it makes me puke.

And f**k the cardio - I leave that for the girls...

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Jojomofoman

That looks like a solid workout to me

LMAO, i'm exactly the same - though I do try do at least 20 mins of it a day unless i'm bulking, in which case I end up doing about 5, before getting bored lol.

I'll have to post mine up tomorrow when I have a little more time!

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BRN

I mainly do
Day 1 -> Chest & Delts

Day 2 -> Arms

Day 3 -> Back & Shoulders

Day 4 -> Legs

I'll post the exact exercises if you guys want me to.. I got them saved in my phone

DocEldridge

Yeah, BRN. Post em up. Let's see what you do.

On mine, I actually substitute often so that no workout ends up the same. I will occ. switch out which body parts I train together however I've found over the years that this is the best pairing for me. Something like a push/pull setup. Plus, there's an element of pre-exhaustion because you end up with overlap (ie, tri's get it on both arm and chest days). I just try not to put arms/chest back to back. either skip a day in between or put the shoulder rountine in the middle.

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chrisscott

chest/tri/shoulder
flat bench 4x6-8
inc D/b 3x8-12
flat flyes 3x8-10
pullovers 3x8

dips 3x8
close B/p 3x8
pushdowns or rope pullover 3x10-12

behind neck press 4x10
seated d/b press 3x10
lat raises or pull up thingys(cant remember what they called) 3x8
barbell shrugs 4x8-10

legs
squats 5x12-10-8-8-6
leg ext 3x10
deadlifts(straight leg) 5x8
calf raises 4x10-12

back/bicep
pullups/pulldowns 3x10
1arm pulls 3x10
seated rows 3x10

EZ bar curls 3x8-10
hammer curls 3x10

looking at splitting it up to 4 days, so will prob do arms on diff day.