What is your LOAD SET rotation setup?

[BOLOBUILT]

Aloha guys!

Alright so just in the beginning of my first Blast in FT and I am loving it!

I know I should have created this before i start my first week. But now that I got a hang of it and reading over the book over and over again, finally ready to REALLY start.

So just creating my plan, Im having trouble on deciding which excercises to choose for my LOAD SET rotation. So just need some ideas!

So lets hear it, what is your current LOAD rotation setup?

Here is my current one:

Day 1:
A- Seated Machine LP
Leg Ext
Lying Ham curls
Sumo Squats (in smith)
B- Hack Squat
Quad Emphasis Hack Squat (foot position low and narrow)
Quad Emphasis Hack Squat (foot position high and wide)
Split Squat Lunges (in smith)
C- BB Squats
Smith Sissy Hack Squat
Smith SL DL
Reverse Hack Squat


Day 2:
A- Smith BB Rows/Chin Ups
Mid Cable Flies/Incline Hammer Press
Reverse Pec dec/Military Hammer Press
B- DB Pull Overs/ Smith Rack Pulls
High Cable Flies/BB Flat Bench
Standing DB Lateral Raise/Seated DB military Press
C- Wide Grip Lat Pull downs/Seated Cable Rows (mid neutral grip)
Flat DB flies/Incline DB press
DB front Raise/Smith Military Press

[Coops01]

A week

Legs: hack squat, hack sissy squats, banded hip through leg curl with flex at contract, leg swing, seated calf
Upper: wide neutral pulldown, BB row, slight incline dB bench, side and rear felt fly

B
Legs: leg press, short step lunges, straight leg deads, adduction machine, leg press calf
Upper: dB pullovers, rack deads contracting hard (as Scott said in your other thread), decline BB bench, cable side and rear raise

C
LEGS: front squat, leg extension 1 sec flex at top, hip through ham curl, adduction Mach leaning forward with flex, standing calf
Upper: close underhand pulldown, t bar row, hammer flat press, smith ohp, smith upright row

[Altamir]

A Week:
Thighs: Low Bar Squat, Hamstrings: Seated Hamstring Curl, Quads: Close Stance Hack Squat Sled, Adductors: Cable Adductors, Calves: Standing Calve Machine
Back Width: Hammer Strength Wide Pulldown, Back Thickness: T-Bar Rows, Chest Iso: Precor Pec Deck, Chest Compound: Hammer Strength Incline Bench, Shoulder Compound: Hammer Strength Press, Shoulder Iso: Hammer Strength Laterals (Slow)

B Week:
Thighs: Bulgarian Split Squat (paused), Hamstrings: Hamstring DB Curl, Quads: Smith Machine Sissy Front Squat, Adductors: Cybex Adductors, Calves: 45° Leg Press Calves
Back Width: Hammer Grip Cable Pulldowns, Back Thickness: DB Rows, Chest Iso: Cybex Pec Deck PRess / Fly (Power Flys, AKA Dante Stretch Flys,), Chest Compound: Hammer Strength Straight Bench, Shoulder Compound: Smith Machine Press, Shoulder Iso: Precor Cable Lean Away Lateral Raises

C Week:
Thighs: Low Bar Squat (Paused), Hamstrings: Decline Hamstring DB Curl, Quads: Sissy Hack Squat Sled, Adductors: Precor Adductors (iso, slow negative), Calves: Hack Squat Calves
Back Width: Rack Chins, Back Thickness: Hammer Grip Cable Rows, Chest Iso: Precor Pec Deck PRess / Fly (Power Flys, AKA Dante Stretch Flys,), Chest Compound: Hammer Strength Wide Bench, Shoulder Compound: Cybex Seated Shoulder Press, Shoulder Iso: Seated DB Laterals


Let me know if you have questions on anything, or why I picked them!

[Lando]

A Week:
Thighs: Low Bar Squat, Hamstrings: Seated Hamstring Curl, Quads: Close Stance Hack Squat Sled, Adductors: Cable Adductors, Calves: Standing Calve Machine
Back Width: Hammer Strength Wide Pulldown, Back Thickness: T-Bar Rows, Chest Iso: Precor Pec Deck, Chest Compound: Hammer Strength Incline Bench, Shoulder Compound: Hammer Strength Press, Shoulder Iso: Hammer Strength Laterals (Slow)

B Week:
Thighs: Bulgarian Split Squat (paused), Hamstrings: Hamstring DB Curl, Quads: Smith Machine Sissy Front Squat, Adductors: Cybex Adductors, Calves: 45° Leg Press Calves
Back Width: Hammer Grip Cable Pulldowns, Back Thickness: DB Rows, Chest Iso: Cybex Pec Deck PRess / Fly (Power Flys, AKA Dante Stretch Flys,), Chest Compound: Hammer Strength Straight Bench, Shoulder Compound: Smith Machine Press, Shoulder Iso: Precor Cable Lean Away Lateral Raises

C Week:
Thighs: Low Bar Squat (Paused), Hamstrings: Decline Hamstring DB Curl, Quads: Sissy Hack Squat Sled, Adductors: Precor Adductors (iso, slow negative), Calves: Hack Squat Calves
Back Width: Rack Chins, Back Thickness: Hammer Grip Cable Rows, Chest Iso: Precor Pec Deck PRess / Fly (Power Flys, AKA Dante Stretch Flys,), Chest Compound: Hammer Strength Wide Bench, Shoulder Compound: Cybex Seated Shoulder Press, Shoulder Iso: Seated DB Laterals


Let me know if you have questions on anything, or why I picked them!

Why are you doing low bar squat for 2 of your 3 load exercises?

[BOLOBUILT]

Loving these choices!
Just wish my gym had more machines and the type of equipment to do them :/

[Altamir]

Why are you doing low bar squat for 2 of your 3 load exercises?

Haha, So two reasons,

1. I'm good at them and I'm built for them (I have short femurs and strong wide hips, and a booty to go with it). I can move a decent amount of weight. I've got pretty decent legs for someone my size and I've built them mostly with just squatting. It's always just worked for me. I just picked two different varieties (regular and paused). So that there was some variation. (Honestly I'd love a satefy squat bar, but my gym is lacking it)

2. I had three different squat variations at the start but a developed a wrist / forearm issue that the other two squat variations (high bar and front) were aggravating. So I ditched them. The lower placement of the bar, for whatever reason feels more secure and comfortable.

Hope that makes sense. Let me know if you have further questions

Loving these choices!
Just wish my gym had more machines and the type of equipment to do them :/

Necessity is the motherhood of invention . My two favorite hamstring lifts I am doing now is flat DB ham curl and decline bench ham curl. I never even would have thought about trying them except for the fact that my gym has one hamstring curl machine (well two really, but the other is so awful and bio mechanically messed up its worthless).

Scott has some serious creative lifts on the forums and I'll have to find it but Dante had a pretty famous thread on Intense Muscle with a bunch of weird but extremely effective lifts

Here it is
http://www.intensemuscle.com/showthread.php?t=15520

There may be another. But that's the one I remember the most. Hope this helps.

[BOLOBUILT]

Haha, So two reasons,

1. I'm good at them and I'm built for them (I have short femurs and strong wide hips, and a booty to go with it). I can move a decent amount of weight. I've got pretty decent legs for someone my size and I've built them mostly with just squatting. It's always just worked for me. I just picked two different varieties (regular and paused). So that there was some variation. (Honestly I'd love a satefy squat bar, but my gym is lacking it)

2. I had three different squat variations at the start but a developed a wrist / forearm issue that the other two squat variations (high bar and front) were aggravating. So I ditched them. The lower placement of the bar, for whatever reason feels more secure and comfortable.

Hope that makes sense. Let me know if you have further questions


Necessity is the motherhood of invention . My two favorite hamstring lifts I am doing now is flat DB ham curl and decline bench ham curl. I never even would have thought about trying them except for the fact that my gym has one hamstring curl machine (well two really, but the other is so awful and bio mechanically messed up its worthless).

Scott has some serious creative lifts on the forums and I'll have to find it but Dante had a pretty famous thread on Intense Muscle with a bunch of weird but extremely effective lifts

Here it is
http://www.intensemuscle.com/showthread.php?t=15520

There may be another. But that's the one I remember the most. Hope this helps.

Yeah same here. One hamstring machine (lying leg curls) and one quad machine (leg extensions) at my gym.

Hell yeah! Gonna have to try these out and give them a go!

Thanks a lot bro!

[samuelbreezey]

Hey fellow FT'ers!

I'd thought i'd post my current setup and hopefully help some folk out looking for some new exercises...

Body Part: A / B / C exercise
Thigh: Bar squat / Super squat (facing out) / Front squat
Quad: Leg extension / close stance hack squat / linear leg press
Hamstring: Hammer strength Lying hamstring curl / stiff leg barbell deadlift / DB stiff legged Dead
Calves: Standing calf machine / seated calf machine / calf raise on leg press
Back Thickness: Rack deads / seated cable row / Hammer strength machine row
Back Width: Hammer strength Pulldown / Iso-Lat DY Row / Pullup
Chest: slight Incline DB press / Iso Lat Decline Press / Incline barbell bench press
Chest Iso: Slight incline db fly / Pec dec machine / cable crossovers
Delt: military bar press / hammer strength shoulder press machine / seated DB press
Delt Iso: Hammer strength machine side lateral raise / db side lateral raise / cable side lateral raise

- Breeze

[samuelbreezey]

A/B/C
Thigh: Low bar squat / Super squat (facing in) / Box squat
Quad: Close stance hack / Close stanced leg press / Barbell hack squat
Hams: Precor lying hamstring curl / DB Stiff legged deadlift / Lying DB ham curl
Aduct: Precor abductor / Cable abductor /
Calf: Standing calf raise / Seated calf raise / Calf raise on leg press
Back Thick: Rack pulls / Seated cable row / HS DY row
Back Width: Rack chins / Wide grip lat pulldown / HS pulldown
Chest: Slight inc DB / Incline barbell bench / Slight incline smith
Chest ISO: Precor pec dec / High cable fly / Decline DB fly
Delts: Precor Shoulder Press / Standing military press / Smith machine shoulder Press
Delts ISO: Seated side lateral raise / Precor side lateral raise / Precor rear dec

- Breeze

[mikeland91]

back thickness mid shin rack pull/BB row/t bar
back width[i]rack chins/pull down(diff variations)/weighted chins
chest compsmith incline/flat bench/inc Bb Bench
chest isoflat fly /dips(very wide elbow)/pec Dec/cable fly
deltsmith press /db press/standing OH press
delt Isocable lateral /seated db lateral /rear cable /bent over db swings

Thighback squat /smith squat/wide stance leg press(would love to do hacks but my gym don't have one )
quad isolow and narrow leg press /leg extension/narrow stance smith squat
ham[b]bb sldl /fetal curl/db sldl

My gym is so basic , no plate loaded machines , just literally free weights and really old resistance machines
In a way it's cool as it forces you to get createive with the basics
So for pump and MR sets I make some funky stuff up