[Mongo]

It depends on the time of year for me, my goals, and what I'm experimenting with. General template of my workouts is something similar to this:

1. Dynamic Warm-Up
2. Olympic Lift/Plyometrics/Any explosive movement
3. Main Strength Movements (Front/Back Squat, Presses)
4. Assistance Work for muscular balance/health (Hamstring and Upper Back Work)

Nothing crazy, pretty standard. The basics aren't sexy, but they're effective. I will do a light and brief dynamic before my conditioning usually. Sometimes not.

[Wreckingball]

I do stronglifts 5x5, 3 times a week. I finish it with 4 or 5 sets of 3 minutes rope jumping, perhaps adding some pushups/pullups during rest.

[nogamenick]

NEVER listen to the guys who work at the gym. How many of them are actually in shape? Enough said.

I use a 5 day split.
Monday: chest and triceps
bench press: 8X8. Two warm up sets.
incline press: 4X8
Cable flies: 4X8
Weighted dips: 4X8
Tricep extension: 4X8
Skullcrushers: 4X8

Tuesday: Back and biceps
bent over rows: 4X8
Weighted pull ups: 4X8
Lat pulldown: 4X8
Dumbbellrows:4X8
21's: 3X8
Hammer curl: 4X8

Wednesday: legs
squat: 8X8 two warm up sets
lunges: 4X8
Leg curl and extension both 4X8
Calve raises till failure

Thursday: shoulders and some minor chest
upright row: 4X8
Arnold press: 4X8
Deltoid raise: 4X8
Lying rear delt raise: 4X8

Friday: triceps, biceps and abs.
standing cable crunches till failure
windmills till failure
jackknives till failure
leg raises till failure
biceps and triceps same as before.


fairly standard bodybuilding routine. Cardio for 40 minutes on an empty stomach in the morning during cutting season. High intensity cardio after regular workout. If you're bulking, cut out all cardio. Make sure you focus, take every excersise slow and work on your muscle and mind connection.

[UnW]

Sometimes I keep track of my workouts on a few apps, or just writing it down but I usually have a good memory of my routines and adjustments I plan to make for each workout depending on the targeted area.