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  1. #1
    Elite jyoung8j's Avatar
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    how many exercises per body part..

    How many exercises per body part do you do? Seems a lot of ppl say I'm doing to much in one day so wanted to hear how everyone else trains..

  2. #2
    Elite 63Vette's Avatar
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    Re: how many exercises per body part..

    My current routine: Each number represents a days workout. Usually in about an hour and a half. I work one body part a day and work it once each week.

    1) Biceps/Abs
    Twenty-Ones (7-7-7)
    Decline Dumbbell Curls
    Rev Grip Cable Curls
    Sup Dumbbell Curls (Swiss)
    Pull Ups
    Preacher Curls
    SloMo Dumbell Curls
    Leg Raises
    Swiss Crunch
    Plank to Failer


    2) Chest
    Barbell Flat Bench Press
    Dumbbell Flat Bench
    Smith Machine Exp Bench
    Forward Lean Dips
    Dumbbell Flys
    Smith Seated bench


    3) Legs
    Squat
    Kneeling Ham Curls
    Lunges
    Leg Press
    Seated Calf Raises
    Standing Calf Raises
    Quad Extensions
    Glute Kick-Backs


    4) Back
    Bent Over Bb Row
    Bb Shrugs
    T Bar Rows
    Db rows
    Db Reverse Fly
    Bent over Db Row
    Power Cleans
    Wide Lat Pulldowns



    5) Triceps/Abs
    Db pullovers
    Jailhouse Dips
    Skull Crushers
    Tri Cable Pushdowns
    Ovrhd Cable Extensions
    Db Ear Crushers
    Bhnd Head Cable Ext
    Ovhd Db extension
    Close Grip Bench
    Kickbacks
    Tri-Angle Pushups
    Dcline Crunches
    Leg Raises
    Side Planks



    6) Shoulders
    Db Side Raises
    Bb Upright Row
    Military Press
    Hang/Clean Press
    Seat OH Db Press
    Seated Arnold Press
    Bb Rows - Standing
    Hung like Einstein and Smart as a Mule.

  3. #3
    Senior Member Curiosity's Avatar
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    Re: how many exercises per body part..

    63, many sets/reps per exercise listed?

    Unless that's one set per exercise, that's more volume than I can handle... But some people can make great gains doing high volume. I overtrain really easily so I have to keep my volume low. Everyone is different, you have to find out what works for you by trying different approaches.

  4. #4
    Senior Member Times Roman's Avatar
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    Re: how many exercises per body part..

    I come at each muscle group with 2 different routines. Each routines is a pyramid with failure starting at the peak and then dropping from there..... (for a total of 5 sets per routine)

  5. #5
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    Re: how many exercises per body part..

    I do 6-8 depending on the body part

    3-4 sets

    10-12 reps at the moment
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

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    Elite DF's Avatar
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    Re: how many exercises per body part..

    Originally Posted by Jenner View Post
    I do 6-8 depending on the body part

    3-4 sets

    10-12 reps at the moment
    Damn, put me to shame. I do 4 exercises 3-4 sets.

  7. #7
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    Re: how many exercises per body part..

    5-6 exercises per bodypart. Sometimes more if Im feeling it. Never been afraid of volume or inability to recover

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    Re: how many exercises per body part..

    Originally Posted by Dfeaton View Post
    Damn, put me to shame. I do 4 exercises 3-4 sets.
    lol, I would feel like I didn't do enough I feel great with that amount, but have been doing it forever
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

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    Elite jyoung8j's Avatar
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    Re: how many exercises per body part..

    Yea I do 4 sets for 10-12 reps.. going to try keep it to bout 6-7 exercises tho..

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    Elite gymrat827's Avatar
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    Re: how many exercises per body part..

    everything i do is based on feel. Some days i prolly do 2x the volume than others. Also, if i did chest recently and want to get shoulders or tri's in for some reason il to a custom tailored workout. trying for isoloation moves to only that the one muscle group.


    most days working sets are between 16-24

  11. #11
    Elite ken Sass's Avatar
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    Re: how many exercises per body part..

    old school style chest= flat bench x 6 15 10 8 6 3 1 incline db x 4 8 6 6 flat bench db x3 8 6 6 incline barbell x 3 12 10 10 pec deck x 2 12 8

  12. #12
    Elite 63Vette's Avatar
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    Re: how many exercises per body part..

    Originally Posted by Curiosity View Post
    63, many sets/reps per exercise listed?

    Unless that's one set per exercise, that's more volume than I can handle... But some people can make great gains doing high volume. I overtrain really easily so I have to keep my volume low. Everyone is different, you have to find out what works for you by trying different approaches.
    Its 3 sets of 12 usually. If I go heavy I will go 3 sets of 6-8.

    This routine is for recomp. I am just beginning a blast of mast and test and will rebuild my routine to fit the cycle I am about to run. I tailor every workout routine to fit what I am working on at the time and what cycle I am running.

    Respect,
    Vette
    Hung like Einstein and Smart as a Mule.

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    Elite PillarofBalance's Avatar
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    how many exercises per body part..

    Originally Posted by jyoung8j View Post
    How many exercises per body part do you do? Seems a lot of ppl say I'm doing to much in one day so wanted to hear how everyone else trains..
    Don't do so much isolation and you'll never have this problem. Stick to the big compound movements and you'll just be too tired to over do it.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  14. #14
    Banned Tilltheend's Avatar
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    Re: how many exercises per body part..

    I would say it all depends on what kind of routine you do and how many different body parts per session you plan on training.

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    Re: how many exercises per body part..

    Originally Posted by Dfeaton View Post
    Damn, put me to shame. I do 4 exercises 3-4 sets.
    diddo, I grow with 12 sets. I'd rather stress the muscle when it's fresh and not fatigued. Let me elaborate, that would be 4 sets, 3 different exercise per muscle. Back/bi would total 24 sets, etc. And I finish ever workout with one cock pushup!
    Chances are if you busting a nut, you're having a good time!

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    Elite jyoung8j's Avatar
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    Re: how many exercises per body part..

    Good points everyone.. I'm def exhausted when I leave.. esp just from going from 3 to 4 working sets.. just need to pick 6 big exercises and roll with it..

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    Re: how many exercises per body part..

    Originally Posted by Times Roman View Post
    I come at each muscle group with 2 different routines. Each routines is a pyramid with failure starting at the peak and then dropping from there..... (for a total of 5 sets per routine)
    I do the same. I pyramid up but max at 4 and 5 is a drop set. I like the idea of working my way up on the weight, it keeps off the injured list and works both slow and fast twitch muscles.

    Also, my max effort is usually higher on #4 as opposed to keeping the weight the same across the board. It helps to build strength like that as well. Some will start with a 1RM and take percentages as the pyramid weight.

    HDH
    It's not what you lift... It's how you lift it!

  18. #18
    Senior Member coltmc4545's Avatar
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    Re: how many exercises per body part..

    It actually depends if I'm on cycle or off. It also depends on how big my cycle is. If I'm on a nice size cycle I go hard and kill myself. If I'm off, not so much.

  19. #19
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    how many exercises per body part..

    Usually 5-6 exercise for the larger muscle groups. 3 sets each start at 12 reps add weight and get down to 6 reps.Arms I do in one day 4 bi exercise and 4 tri exercises. Super set style 1 bi 1 tri then rest and repeat

  20. #20
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    Re: how many exercises per body part..

    I know everyone is different but for me and my training partner (my bro) we do every body part twice a week. Back/bis chest/shoulders/ tris and legs. Make sure we get dead lift squats and bench in at least once a week but we mainly work on feel. If lower back was hit extra hard one workout concentrate on upper next same with legs n chest. If I ever feel run down or like I needs break I take a day or two off or just do cardio. But it has helped with my muscle shape and density for sure.
    "You have to save your own life....." Kai Greene

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