AGW - Weekly Challenge 20 - OPEN

[flex]

Post your favourite Training Routine – WIN A FREE AGW TEE

Can be your full weekly split or just your go-to session (Push day, Pull day, Legs, Arm blast, whatever).

1 x FREE AGW TEE up for grabs
Winner drawn at random

RULES:
1 post per member
You post → You’re in the draw
Winner scores an AGW tee

Starts (today): Wednesday 18th Feb
Ends: Thursday 26th Feb

 

[Dunstone]

My current split is the Arnold split

Day 1 Chest/Back - strength
Day 2 Shoulders/Arms/Cavles - strength
Day 3 Legs
Day 4 Rest
Day 5 chest/back volume
Day 6 Shoulders/Arms/Abs
Day 7 rest

Arnold split has been a nice change up from my usual PPLPP 5 day split. Alternating Chest/Back exercises is a big session.

 

[Binnie]

Currently run my version of a bro split for the first time.

Chest Day
Back Day
Shoulder Day
Arm Day
Leg Day
Rest Day

Repeat!

 

[Skays]

BACK
Close Grip Lat pull down
Low Row Wide Grip
ISO lateral High row
ISO lateral row

BICEPS
Sitting EZ bar curl
DB Hammers
DB single arm seated curls

 

[jcans888]

Squats
Leg Extension
Leg Curl
Hack Squat

 

[Blaxland]

I add this HIIT a few times a week.

x 10

Goblet squats/6
Jump squats/10
--
Push ups /30secs
Medicine ball slams/15
---
Deadlifts/5
Burpee broad jumps/8
---
Kettlebell swings/20secs

 

[VMfreaks]

Incline Press
Flat bench DB
Weighted Dips
Low & High Cable Flys
Push ups

 

[sammytay]

My go-to back exercises -

• Bent over barbel row
• Pendlay row
• Pull ups
• Deadlifts
• Shrugs
• T bar rows

 

[fendex32]

Monday: Upper body / Walk
Tuesday: Lower body / Walk
Wednesday: Rest / Walk
Thursday: Upper body / Walk
Friday: Lower body / Walk
Saturday: Rest / Walk
Sunday: Rest / Walk

 

[Notsofat]

LPP Rest 2 days and repeat and either baket ball or kicking the footy with the young fella most nights

 

[cruiser]

Chest & Triceps
Flat bench DB press
Incline Smith machine
Dips (for chest)
Ropes
DB French press
Straight bar

 

[Jbizz]

Currently running a training split of

Push, including calves
Pull including (shoulder press strength)
Lower body, abs
Rest
Upper body
Lower body, abs
Rest

 

[kowalski]

Monday - Upper push
Wednesday - legs
Friday - Upper pull

 

[ANGUS]

Mon: Back, biceps and calves
Tue: Chest and triceps
Wed: Legs
Thur: Shoulders and traps
Fri: Back, biceps and calves
Saturday: Chest and triceps
Sunday: Rest

 

[biglouie]

Mon, Wed, Fri
Morning: Chest, back
Evening: Legs, calves, abs

Tue, Thur, Sat
Morning: Shoulders, triceps, biceps
Evening: Calves, abs

 

[Blasteroid]

My favorite part of my ab day, its is the 5 min plank workout at the end, its no breaks straight into the next for 5 minutes straight.
Hanging leg raises into side raises 4x4x4 4 sets
Cable crunch 10 X 5 sets
Decline leg raises 10 X 4 sets
Foam roller crunches 10 X 5 sets
5 minute plank workout 1 min basic plank, 30 sec elbow plank, 1 min leg raised plank 30 seconds each leg, 1 min one side plank 30 seconds each side, 30 seconds basic plank, 1 min elbow
plank

 

[Grizzly]

Seated leg curls
Smith machine squat
Romanian deadlift
Leg extensions
Standing calf raises

 

[simcity]

Cold plunge first ... workout (weights session) then finish off at the sauna.