Cowman

I was wondering if Plan9 and some of these other fella's can tell me what their work out routine looks like, not specifically what excercises you do, but which body parts you work on what days...

Currently im on my own self-made 3 day cycle....which im not sure if it's too great or not

Day 1: Chest/Shoulders
Day 2: Biceps/Triceps/Back
Day 3: Legs/Abs

I also play hockey about..4 or 5 times a week, which is just for fun, but it's a good hour and a half of cardio.


Now, am I leaving anything vital out? Or should I be getting more cardio? Sometimes I'll go on the bike for 20 minutes after my workout, but it's nothing regular as of this moment..


thx
sorry for the crappyness of the post, it's late at night and I no doubt made a bunch of typos and sentence's that don't make any sense

also if theres already a thread like this, then don't be afraid to tell me to shut up and give me a link to it

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Mael

if i were you, i'd put the tri's with the chest. and make sure you stretch!

depending on the amount of time i know i'm gonna have (ie. summer vs. during school), it can change a bit, but i often switch between 2 routines...

1: push/pull routine
day 1: chest, tri's, anterior/lateral delts
day 2: upper back, bi's, posterior delts, forearms
day 3: legs, lower back, abs

2: antagonist muscle groups routine
day 1: chest/upper back, forearms
day 2: legs, lower back, abs
day 3: bi's/tri's, forearms


i always do forearms on the same day as my upper back, because when i do shoulder shrugs, holding the heavy dumbbells hits them pretty hard, so i like to then do the normal forearm exercises.

i do my lower back on the same day as legs, because i like doing it with hyperextentions and stiff-leg deadlifts/good mornings (switching those up every once in a while).

i do cardio for 20-30 minutes on the days that lift, and if i get around to cardio on my off lifting days, then i try for 45-60 min.

oh, and the days are not consecutive, usually monday, wednesday, friday. just 1,2,3 meaning the order during the week.

Sparhawk

I do the push/pull with a little variation:

day 1: legs, shoulders, abs
day 2: chest, tri's,
day 3: back, bi's, abs
day 4: off

If I miss a day sometimes I'll double up, but I usually just push back my schedule.

My cardio training is completely seperate from my resistance work:
30-45 min of cardio every other day, but whatever I feel like doing: run, bike, elliptical or swim. If it's getting repetitive, then I switch to something else, as long as I'm burning those calories.

Question: I've been doing shrugs on my day 1. Is there a more logical place to put this exercise?

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RHix613

I switch between two main routines (but will change them when I hit a plateau).

#1 (Rotating Calves and Abs every other workout)

Day 1: Chest / Shoulders / Triceps
Day 3: Back / Biceps
Day 5: Legs
Rest Day 2, 4, 6 & 7

#2

Day 1: Chest / Shoulders
Day 2: Biceps / Triceps / Abs
Day 4: Back
Day 6: Legs / Calves
Rest Day 3, 5 & 7

Mael

you should do them with your back exercises. shoulder shrugs don't actually work your shoulders (delts), but the trapezius, which goes from your neck down your back and is the meaty part between your shoulders and neck.

Plan9Senior

I switch up my routine every 3 weeks or so, but right now I am doing the following:

Mon: Chest, Tricep, Abs, light cardio
Tues: Cardio
Wed: Back, Bicep, Forarms
Thurs: Cardio
Fri: Shoulders, Traps, Abs
Sat: Legs, lower back, cardio
Sun: Rest (sometimes will do cardio depending how I feel).

Sparhawk

Thanks for the quick reply.

__________________
"In Iraq, no doubt about it, it's tough. It's hard work. It's incredibly hard. It's - and it's hard work. I understand how hard it is. I get the casualty reports every day. I see on the TV screens how hard it is. But it's necessary work. We're making progress. It is hard work."

bookerV

i usually just go for high weight low reps right now since i am adding mass, but my routine is as follows. when i tone i just do lighter weight more form.

1 - chest / abs
2 - back / cardio
3 - legs / abs
4 - shoulders / cardio
5 - arms(bi/tri/fore) / abs

i usually do about 6 - 8 exercises (3 sets of each) on each muscle group. Cept for abs where i only do 2 or 3, and for each part of the arm where i only do 3 or 4.

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uber1

i second that.

cliv

I have three different days each week:

day #1 - Chest, Abs, Shoulders, Triceps (2 different exercises for each, 3 sets per exercise) + cardio

day #2 - Back, Legs, Abs, Biceps (2 different exercises for each, 3 sets per exercise) + cardio

day #3 - Chest, Abs, Shoulders, Triceps, Back, Legs, Biceps (2 different exercises for each, 1 set per exercise) + cardio

numist

day #1 - run on the beach until I think I won't be able to make it home... then run back home.

day #2 - rowing machine at the gym - 4 sets of 1500 meters at race pace, preceded by a 2 minute warmup and followed up with a 3 minute cool off.

day #3 - combat room - punching bags until my hands hurt or for an hour and a half, whichever comes first.

day #4 - bike 80 miles or so

other 3 days of the week I take off...

WarWagon

One of my quirks is that I've got to be happy with my traps (trapezius) so I always work them the most. As a result, the size of my neck and shoulders follows along. The rest of the time I focus on the forearms, as biceps arent a problem for me. From all the walking I do and from shooting, I dont have a big problem with my legs, but I do finish the week off with a lot of squats to build up the thighs and calves.

raeanna74

I try to get it in eat least 3 times a week. I don't always have time though. I'm constantly doing "deep knee bends", "touch touches" and the like in a sense as I pick up toys and children all day long. I'm constantly busy with the kids and don't sit for long periods of time ever it seems. When I excercise I don't have much time and often the kids will be with me and they don't have a long attention span. I use the Tae Bo 10 minute excercise tape. It's really given me energy and I notice when I slack off that my energy goes away. I also notice a difference in my muscle tone when I'm faithful.

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yournamehere

This is an interesting thread - and it's got me wondering if perhaps I'm not doing things right.
I work out 3 days a week, but I don't focus on one area of the body - I pretty much do the same workout every day.

My normal routine:
15 minutes on the treadmill at 4 MPH = 1 mile at a brisk walk
chest press
abs
shoulder press
leg extensions
seated row
leg curls
bicep curls
thigh isolator
more abs
tricep extensions
All told, I'm usually in the gym an hour - 15 min. on the treadmill; 45 min. of exercising.

Basically, I alternate between upper body and lower body muscles. I do 2 sets of 10 (approximately - to fatigue)
Whatever I'm doing - I've lost about 25 pounds in the past 5 months since I started. I'm not getting much bigger muscles, but they're toned better now. I'm not trying to sculpt my body - just get into shape (too many birthdays will do that to you).

So - it seems to working, but it would be interesting to know if I could be getting better results.

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nz_TonTo

I play Rugby. I don't lift weights (Im 18, and I played in my regions under19 rep side this year), i just run.

i should really get into weights, would help my game out a heap more. but im not sure of what to do, and i keep putting off signing up for a gym membership.

Mad_Gecko

Yeah, yournamehere,

I do similar whereby I do 20 mins cardio on each day (3days a week). I also pretty much stay the same routine.

Bi's
Chest
Shoulders
Tri's
Abs

Although every other day or so I throw some leg work in. Mainly calf and the back of me legs (I really can't be bothered to look up the proper names).

Also I cycle a couple of days of week, so I figure that and my cardio (also on a bike) works my legs good enough.

Although having said all that I am looking to change my routine soon, and I do change what I do depending on which machines are available.

Good enough for the time being, but I always want more, and this thread has helped.

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sk8renigma

i like a good Heavy weight/lower rep type workout,
Mon - Dumbell Chest
Tue - Upper and Lower back
Wed - Shoulders
Thur - Arms, Biceps/forearms/triceps
Fri - Legs

I follow a slightly modified MaxOT regiment, great plan, i highly reccomend it.
My reps a using a weight that i can put up at least 4 times, but no more than 8, I usually do 6 reps with 3 to 4 sets.
I find that i get a better tricep excercise when i do it with the rest of my arms.
To help mucle recovery i take 7 grams of L glutamine preworkout, and 7 post.
I also take a 30 gram protein shake post workout, and another at lunch, mixed with 5 grams of creatine. Works pretty good.

Vaultboy

my routine is basically just a combination of stretches and weigh training, which took my a couple of months to refine for my sport (soccer). Off-season, I avoid impacts on my joints, since I've had three operations on my legs as a kid, and too much impact is hazardous for me. During season this programme supplements me team-training, so I just lower my sets. I do this every alternative day, with rest days in between.

1. 4 varieties of situps/crunches
2. The Bear. a combination push-weight exercise combining front and back squats with shoulder presses. great for a all-body all-in-one exercise.
3. Scissor splits, and other stamina+stretch exercises.
4. The Victor.
5. Dumbell Flys

Basically, this keeps me fit and my muscles toned during the off-season. Oh, and its low weight, high reps many sets.

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theinfamous

mon: chest/tris
tues: legs
wed: HIIT/abs
thur: delts/traps/forearms
fri: back/bis
sat: HIIT/abs
sun: testicles

forgot to mention: this is my current bulking split. when i'm on a cut i add more cardio. i like to mix up my routines every few months or so, add supersets, dropsets, etc. to shake off plateaus

Plan9Senior

Not sure why but when I got to Sunday, I about peed my pants... just struck me very humorous

...anyway carry on...

forseti-6

Keeping in mind my goal is to build strength and tons of endurance... my workout routine is as follows

Monday/Wed/Fri: Work out every muscle, do pushups in between each exercise, tons of situps at the end. Run two fast miles to warm up and cool down.
Tuesday/Thurs/Sat: Heavy cardio. Ride bike 20 minutes, run 5 miles finish with 20 minutes on bike.
Sun (if I decide not to take a break that week): Light cardio. 20 minutes on bike, 3 miles, 20 minutes on bike.

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Iliftrocks

I am recovering, almost fully at this point from surgery to have my spleen removed in August, so I've started in a new gym that uses mainly machines. Resistance is resistance, IMHO. I do this workout on Monday, Wednesday, and Friday.

15 minute on the treadmill
3 sets of 10(no rest) on the ab machine
3 sets of 10 pulldown
3 sets of 10 bench press
3 sets of 15 squat machine
2 sets of 10-12 seated cable row
2-3 sets of 10 Smith machine overhead press
1 set dumbell laterals for shoulders
1 set Smith machine shrugs
1 set of bicep curls (machine)

Full body workouts are tough, but I am trying to build up my stamina a bit. I am up to 240# for 3 sets on the bench. My pulldowns my sets were 150, 230, then 290# on a cybex machine. Squat machine 200, 240, then 300#. I don't remember the rest, I know it wears me the flock out.....

BTW the workout takes me less than an hour usually, if I'm dragging ass, I omit the shrugs, curls, and/or lateral raises.

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sailor

Mondays, Wednesdays, and Fridays I do cardio--usually the bike or a treadmill. It usually lasts anywhere from 30 to 45 minutes. I usually do intervals--I will sprint for two minutes, then slow down for two minutes, repeat ad infinitum.

Tuesdays and Thursdays, and once during the weekends, I do a light workout, usually just a bunch of pushups and crunches. I will sometimes head to the gym to get on the rowers.

Its not much, but my purpose isnt to get bigger--it is to keep in shape aerobically for my cycling when I go home from school. It also helps to burn off some of those...liquid calories I ingest on the weekends (gotta love college).

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alec

does doing abs actually do anything? arent they pretty much covered up if you dont follow a pretty healthy diet?

-alec

sailor

Yes, they are covered up for the most part unless you lose the fat covering them.

I work mine because strong abs make my mountain biking much easier--having strong abs takes the pressure off the lower back when you are really cranking it up a hill.

It also just feels good to have a hard stomach. You cant really see mine, but its still pretty hard, and thats a good feeling.

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Iliftrocks

I think ab work definitely has its merits. I don't do a lot of ab work, but I work them heavy to keep them strong. It's not all about looks.....

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