I invite you to post your routines just for the hell of it, i think it would be productive if T-Nation members knew how fellow members train

this is my routine

Tuesday: Leg/Chest Squat 5x5
Bench Press 5x5
Power Clean 5x5
Dips 3x10
Deadlift 2x5

Thursday: Back/Shoulder Chinups 5x5
Press 5x5
Bent over dumbbell rows 3x10
Upright Rows 3x10
Rear Delt Pull 3x10

Saturday: Oly lifts/accesory Snatches 5x5
Clean and Press 5x5
Calf w/e i feel like doing
Rotator cuff 3x10

I train my grip on wednesdays with a heavy gripper and play soccer 4 days a week for 2-3 hours

my goal is to improve my body for my sport while also trying to pack on some size, post your goals and w/e you want

I don't really care how you train at 182 6'. We had this exact thread 2 weeks ago. Use the search.
cool hair Meduza

does anyone else think the shot of the dudes abs to the right looks like an elephants face?

the nipple is the eye

the left ab wall is the trunk

the serratus is the ear

and the rib things are the tusk

You also pointed out that you are a bit of a tool.

1) Looks like Saturday is a wasted day for you as far as gaining size goes. Oly lifts, as a rule, are NOT the fastest way to get big. Neither is rotator cuff work.

2) Tuesday seems like too much. Squats and bench.. AND power cleans, AND deadlifts, AND dips?

3) If I were you, I'd just do something like Madcow/Bill Starr's 5x5, to be honest. I'm sure there's also plenty of 3-a-week strength plans on this website.

Monday - Chest & Tri's
Flat Bench Press - 5 sets
Incline DB Press - 4 sets
Weighted Dips - 4 sets
Incline DB Flyes - 4 sets
Close Grip Bench - 4 sets
Tricep Pushdowns - 4 sets

Wednesday - Back & Bi's
Pull-Ups - 4 sets
Lat Pulldown - 4 sets
Deadlift - 4 sets
Compound Row machine - 4 sets
One arm t-bar rows - 4 sets
Concentration curls - 3 sets
Hammer curls - 3 sets
Reverse curls - 2 sets

Friday - Legs
Back squats - 4 sets
Leg Press (45 deg) - 4 sets
Leg Extensions - 4 sets
Lying Hamstring curls - 6 sets
Calf Press - 3 sets
Seated calf raises - 3 sets

Saturday - Shoulders & Abs
Seated overhead DB presses - 3 sets
Arnold press - 3 sets
Incline bench side lateral raises - 3 sets
Rear delt cable flyes - 3 sets
Bent over rear delt flyes - 3 sets
Cable crunch - 5 sets
Cable side bends - 5 sets
Decline crunches - 5 sets

Also do some cardio in between the week. Typically a couple of 20 minute HIIT or Tabata sessions.

Sure - why not?

Right now, it's this -

Day 1 - Chest/Tri's
1)Flat Barbell BP 5x5
2)Incline Dumbbell Press 5x5
3)Close Grip BP 5x5
4)Skull Crushers 5x5

Day 2 - Back/Bi's/Rear delts
1)Barbell Rows 5x5
2)Dumbell rows (bench supported)5x5
3)Rear delt dumbbell raises 5x5
4)Barbell curls 5x5 (I generally add a drop set at the end)
5)Dumbbell hammer curls 5x5

Day 3 - Legs
1)Barbell Squats 5x5
or (usually alternating weeks)
Machine squats 5x5
2)Stiff-legged DL w/barbell 5x5
or
Deadlifts 5x5 (again, usually alternating weeks)
3)Calf raise - 3x15-20

Day 4 - Shoulders/Traps
1)Seated military BB press 5x5
2)Delt triad superset consisting of 3 sets of 12 - 15 reps. A)Seated dumbbell side raise/front raise/press x 3
3)Shrugs (bb or Db) 5x5

Sometimes I do more reps if I feel like it, so it's not a strict 5x5 program, but for the most part that's where it's at for me at this time...

I'm hitting each body part once a week on a 5 day split. I do 4-5 miles walking on a slight incline on the 2 off days.

Shoulders-

Hammer Shoulder Iso- 2 working sets, if I get 5 or less second working set I do a drop set.

Hammer Military machine- 2 working sets, 15,12...this machine isn't close to 300lbs with the stack...and the dbs at my gym only go to 85lbs.

Shrugs- 2 working sets, 15, 12

Side laterals- 2 working sets, 10, 8

Reverse Pec Dec- 2 working sets 10, 8


Back

Hammer Front pulldown- 2 working sets, 5 or less second working set and I break it down.

Hammer Low Row- 2 working sets 15, 12

Hammer MTS row- 2 working sets 10, 8

Neutral grip front pull downs- 12, 10

Seated cable rows- 15, 15

Weighted Hypers- 20, 20, 20, 20

Chest

well I'm injured here, but previously it was...

Hammer Incline- 2 working sets, less then 5 second set, break it down.

Hammer Wide Chest- 2 working sets, 12, 12

Incline flyes- 12, 12

flat flyes- 12, 12

Pec dec- 2 as many as I can get

Arms-

DB curls- 10, 8

Hammer Preacher- 10, 8

Incline Curls- 12, 10

Life fitness iso curl-15, 15

Hammer Dips seat high- 10, 8

french curls- 12, 10

Tricep push downs- 8,8

Life fitness tricep extension-15, 15


Legs-

Leg Press- 15, 12

V Squat- 10, 8

Leg Extension- 15, 12

Leg curl- 12, 10

looking to work in lunges or stiff legged DLs...but I'm still to gassed to add a fifth exercise...might never get there...I'm going to swap out leg press and V squat for squats and stiff legged DLs soon.

I do abs and calves alternating days.

monday i do chest calves
tues back abs
wed legs
thurs shoulders abs
friday arms calves

Id have to kill you all...

monday
DE bench 6x2
neutral grip db flat press 6x8-12
shoulder press variation 4x8-12
incline bench 5x10
rear delt work 4x12, supersetted with cuff work

tuesday:
squats (close stance)
4x8, adding 10-20 pounds a week till reps drop to 3, i started over with 135 fixing my form finally!
snatchs (power) work up to 3-4 sets of 2
leg press 4x8-15
extension (single leg) alternating sets of 12
leg curl work up to a heavy set of 8
db row 6x8
calves
hammer's

wed off
thursday:
front box squat, same as squat reps
power clean, work up to a double then reduce weight work on explosion/form
legpress-same
leg curl 3x20 (keep knees healthy and pump blood into muscles)
lat pulldown 4x6-12
calves
hammer's


friday:
banded pin press work up 3x3
decline close grip 5x4-6
shoulder variation 5x5
incline neutral grip db's 5x10-15
rear delt/cuff work

saturday: banded rack pull work up to 4x2
snatch grip deads 3-4x10, increasing weight weekly till reps drop below 5
db row: 6x6-20, pyrimid in weight
pullups if i still have energy
reverse grip curls

sunday: off

I'm surprised by the amount of "chest/tri, back/bi, arms, shoulders/abs" routines I'm seeing from posters on this site.

From everything I have ever really read on this site, people recommend doing complex lifts that involve a lot of muscle, doing more than just one leg day a week, and rarely isolating your arms for an entire day. They say it is a different story if you are a competitive body builder (and have the body of one) because half an inch on your arms can make or break a competition, but they also say that the best way to build muscle and lose fat is to NOT work out that way.

I'm sure I don't know as much as some of you, but I am confounded by the amount of people I see doing those isolation/volume routines that minimize the amount of legs you do.I used to do a similar program and I saw almost zero gains, but when I switched it up to rippetoes I started seeing huge gains.

Any thoughts on this?

I do a 4 days on 1 day off routine. The gym I work out in is pretty busy, so the exact exercises change sometimes. But I keep it to about 3-5 exercises per muscle group.

Day1: Chest/shoulders
BB Bench
Standing Mil. Press
Rear Delts
Incline DB Press
Fly's
Shrugs

Day2: Legs
Squats
Press
Extensions
Calves(lots)
Lunges
Those girly machines...

Day3: Bi's/Tri's
Curls
CGBP
Curls
Pushdown
Curls
Dips

Day4: Back
Weighted Pull-ups
Deadlifts(lots-my favorite)-9k pounds of volume today
Kroc Rows
Hammer Strength Low Rows
Good Mornings/SLDL's

Day5: Rest
Mind Benders x Elevendy

I've been running this routine for about 4 months now. But not necessarily the same exercises/rep schemes the entire time. Put on 10 pounds of Muscle memory and 20 pounds of new weight. The weight is gaining really easy too. It's not the best, but it works for me.

Edit: Mostly all ramped sets.