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Work out routines

Discussion in 'Strength & Conditioning' started by Swattie, Mar 14, 2006.

  1. Swattie

    Swattie Cry Havoc

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    People always ask for help with workout routines and want advice on the routines they are doing. I figured maybe we can all post our routines so people getting started can decide what they want to do and how they can incorporate workouts into their lives.

    Also if a moderator feels fit they could put a sticky on this.


    Here is my routine: Mon thru wednesday are heavy weights 4 sets of 10 reps. Thur thru sat are lighter weights 4 sets of 15. when I can do all 4 sets properly in an exercise I will increase the weight 5 to 10 pounds. ABS are done on Monday wednesday and friday. Cardio is assorted and done for a minimum of 30 minutes, if not more, at the end of EVERY workout. Stretching is done 20 minutes before AND after each workout.

    Monday
    Benchpress
    Butterfly
    decline bench
    decline butterfly
    incline bench
    incline butterfly
    pushups

    Tues
    Lat pull down
    Row
    back extension
    shoulder rotation
    reverse butterfly
    military press
    chin pulls (don't know proper term but you bring the weight from waist height and pull to your chin)
    lateral arm raise
    medial arm raise

    Wed
    Standing tricep
    tricep pulldown
    seated tricep
    bicep curl
    reverse bicesp curl
    alternating bicep curl
    legpress
    calf raise
    hamstring curls
    leg extension

    THUR
    Benchpress
    Butterfly
    decline bench
    incline bench
    dips
    push ups

    Fri
    same as tues

    Sat
    same as wednesday
     
  2. DBradD

    DBradD

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    Great idea. We need another one of these on diet recommendations.

    45-90 minutes on the stairmaster, 2-3x per week plus:

    All exercises: 1 or 2 warmup sets and 4 real sets

    Day 1
    Squats
    Leg Curls
    Calf Raises
    Decline Situps (sorry--I hate crunches!)

    Day 2
    Bench Press
    Incline Bench Press
    Barbell Curls
    Incline Curls
    Side Bends

    Day 3 (off)

    Day 4
    Deadlifts
    Chinups
    Rows
    Shrugs

    Day 5
    Overhead Press
    Bentover Laterals
    Triceps Extensions (sometimes using dips instead)
    Dumbbell Triceps Extensions

    Day 6 and 7 (off)

    I did almost this exact workout during my years as a competitive powerlifter also, just changing the numbers of sets and reps.

    DBD
     

  3. notoriouskeef

    notoriouskeef Keef

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    I agree, make this a sticky.

    Right now, recovering from my surgery. i will be doing this for the rest of March.

    mon 45 min cardio
    tues pushups situps
    wed 45 min cardio
    thurs pushups situps
    fri 45 min cardio
    sat pushups situps
    sun 45 min cardio situps

    This month is VERY busy at work for me and I don't have time to go to the gym. I'm going to try and hit the gym hopefully, twice a week on the days of "pushups situps"

    In that case I will start a 5x5 program for example,(the days may vary). In April i will start this 3 days a week.

    Each exercise will have 5 sets of 5 reps, weight varies each set.

    Monday
    squat
    bench
    row
    2 Sets of Weighted Hypers
    4 Sets of Weighted Situps

    wednesday
    Squat
    Incline Bench
    Deadlift
    3 Sets of Situps

    Friday
    Squat
    Bench
    Row
    3 Sets of Weighted Dips x 5-8 reps
    3 Sets of Barbell Curls x 8 reps
    3 Sets of Triceps Extensions x 8 reps

    Matt
     
  4. ateamer

    ateamer NRA4EVR

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    In the hallway - it's on cuz!
    My current routine:
    Monday
    Bench (After warmup) - 1-8 sets of 1 rep - add a bit of weight each week, do one less set
    Military or Push Press - 3-5 sets of 1 - no warmup, already warm from benching
    Situp - 3 sets of 5-6 w/plenty of added weight

    Tuesday
    Squat - Same scheme as bench, maybe a couple fewer sets
    Deadlift - 3-5 sets of 1; DLs are done every other week - on those weeks, I only do one or two work sets of squats.
    Non-deadlift weeks - Shrugs - 3 sets of 5
    Row (Bentover w/barbell, cable or on the Hammer Strength machine) - 4-5 sets of 5
    Neck Harness - 2-3 sets of 5-6

    Thursday
    Workout varies. May be bench for 2-3 sets of 5 w/75% of max; dumbbell bench for a couple sets of 12-15; clean and jerk for 2-3 sets of 1-3 reps; stone throwing; whatever I feel like doing.

    A typical Thursday workout might be:
    Bench - 3 sets of 5 w/75%
    Military Press - 4 sets of 3
    Hanging Leg Raise - 3 sets of 8

    Another one could be:
    Dumbbell bench - 2 sets of 12
    Jerk from the rack - 3 sets of 2
    Some type of ab work

    Friday
    Same as Thursday, but w/squats. Typical workout would be:
    Olympic squats (bar high on the back - base of neck, knees forward, butt to heels), 3 sets of 5
    Shrug - 2 sets of 6
    Pullup - 4 sets of 8-10 (or 4 sets of 5-6 w/added weight)
    Neck Harness - 2-3 sets of 12-15

    I follow the Monday-Tuesday schedule closely, but Thursday and Friday are wide open. It keeps me fresh to vary them and do whatever sounds good that day.
     
  5. BCR

    BCR BIGASS!!!!

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    Here's mine:

    Monday: (chest)
    Flat dumbell bench
    Incline dumbell bench
    Machine Flyes

    Tuesday: (biceps/legs)
    Barbell curls
    Preacher curls
    Squats
    Leg presses

    Wednesday: (triceps/calves)
    V-grip pushdowns
    Straight bar reverse grip pushdowns
    Calf press on leg press machine
    Seated calf raises

    Thursday: (shoulders/abs)
    Seated dumbell presses
    Side lateral raises
    Leg raises

    Friday: (back)
    Barbell bent over rows
    Lat pulldowns
    Barbell shrugs
    Dumbell shrugs
     
  6. MissileCop

    MissileCop OCD Baker Millennium Member

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    Just began a new routine cycle, and here's what I've got going.

    Monday: Chest/Biceps

    Incline Dumbbell Press
    Dumbbell Flye
    Incline Dumbbell Pullover
    Reverse Preacher Curl
    Dumbbell Variation Curl
    Narrow Grip Barbell Curl

    Wednesday: Back/Triceps

    Bent Over Row
    Lever Bent Over Row
    Bar Lying Row
    Close Grip Bench Press
    Skull Crusher
    Dumbbell Kickback

    Friday: Shoulders/Legs

    Incline Barbell Front Raise
    Seated Lateral Raise
    Palms Back Bent Over Dumbbell Lateral Raise
    Sumo Squat
    Romanian Deadlift
    Leg Extensions

    Abs are thrown in when time permits.
     
  7. Drjones

    Drjones

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    I think people should also post how often they change routines.
     
  8. California Jack

    California Jack Millennium Member

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    My workout week starts on Weds. and goes:

    Weds: Snatch (heavy)8 to 10 singles working up to near max.
    clean or jerk (light) 10 or so singles concentrating on technique
    Press (light for speed)5 sets of 5 at around 65 % of 1 rm
    Front squat 3 worksets of 5 reps

    Thurs walk or HIIT

    Fri. Jerk or Jerk behind neck or Push press (5 sets of doubles)up to near max
    Snatch (light)singles working on technique
    Dead Lift top set of 5 and backoff set of 90% of top set for 5 reps

    Sat sprints, HIIT or walk

    Sun Clean and Jerk (light or heavy)
    Snatch (light or heavy opposite of C&J)
    Press (Heavy)3 worksets of 5
    Front squat (light for speed) 5 sets of 5 at 65% of 1rm

    Mon walk or HIIT

    Tues. OFF
     
  9. mossy500camo

    mossy500camo ammo found

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    Here's mine!

    Monday Chest
    Flat 3x12 Heavy
    Incline 3x12 Heavy
    Decline 3x12 Heavy
    30 min on stationary bike or shoot hoops.

    Wensday Legs
    Squats 3x12 Heavy
    Lunges 3x12
    Stiff leg Deadlifts 3x12 Heavy
    bike or hoops 30 mins.

    Friday Deadlifts 3x12 Very Heavy
    Barbell Rows 3x12 Heavy
    Barbell Curls 3x12 Heavy
    bike or hoops 30 mins.

    Sat. Shoulders
    Military Press 3x12 Heavy as possible
    Upright Rows 3x12 Heavy
    Shrugs 3-4x12 SUPER HEAVY
    Yep you guessed it. bike or hoops 30 mins.

    ps
    Time for a beer after Sat workout.;) :beer:
     
  10. Slotback

    Slotback Glock 35 Millennium Member

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    On lifting days I like to do:

    1) Bench, Trap Bar Deadlift and Straight bar curls. Add in dips and pullups.
    2) Squats, Bent Over Rows, Military Press. Add in dips and pullups.
    3) The rest of the week. Pushups, pushups, more pushups, skip rope and cycle.
     
  11. PsychoDad

    PsychoDad

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    As i don´t have set days i can go i have this schedule:

    Chest/shoulders/triceps one day.
    Back/biceps/legs the other.

    If i´m pressed for time i´ll do the the full training cycle from the Abs Diet book (great book!)

    I take my two days rest between working a muscle group and my abs 3 times a week.

    I mix up my amount of reps per set and also don´t have a predefined number of sets. I mix it up working purely on feeling.
     
  12. ackvil

    ackvil CLM

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    Just saw this thread. I am a 65-year old exercise fanatic. I work out five days a week doing one body part each workout and one hour of cardio. Total workout time is about 2 hours. I just started a "new" routine that I read about. It is called the killer work-out. For example, for back you do the following exercises: Pull downs, cable rows, chins, dumbell rows. The first set you use lower weights and do at least 20 reps. The next three sets you try to do 10 reps at greater weights (30 seconds between each set). The last two sets you increase the weight and try to do 6 to 8 reps. :supergrin:
     
  13. Swattie

    Swattie Cry Havoc

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    Well I am changing my routine. I am skipping the weight training and doing isometrics. I ran an O-course the otherday and got smoked by people not as strong as me. They however were able to run the course and hardly be out of breath.
     
  14. California Jack

    California Jack Millennium Member

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    OK, but could they pull 2.5 times BW?
     
  15. nothing

    nothing Advertisement

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    MON:
    Run 40 minutes
    Bench 3x12
    Military Press 3x12
    Curls 3x12
    Pushups 3x30
    Widearm 1x15
    Diamond 1x10

    Tues
    Ruck March 60 minutes w/50 Lbs ruck
    Leg Curls 3x12
    Leg Extension 3x12
    Situps 3x45
    Crunches 1x45
    Flutter Kicks 1x45

    Wed
    Run 3 mile for speed
    Bench 3x12
    Incline 3x12
    Curls 3x12
    Pushups 3x30
    Widearm 1x15
    Diamond 1x10

    Thurs
    Ruck 60 minutes w/50 Lbs.
    Situps 1x70
    Rocky Situps 1x60
    Crunch 1x50
    Flutter Kicks 1x40

    Fri
    Varies
    Run:
    1 mile x1
    1/2 mile x2
    1/4 mile x4
    sprint x6

    Or 3 mile Indian Run

    Or Circuit Training

    My routine is mostly for stamina with APFT in mind. I'm also limited to my craptacular sears special weight set at the house. I'm usually too tired after work to make the trip to a gym and too lazy to get up early in the morning. So to punish myself for my lazyness I run in 98 Degree heat with 45% humidity.:freak:
     
  16. MARTIN FISHER

    MARTIN FISHER

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    I have completly changed the way I work out:

    http://www.dragondoor.com/strength/

    Any one of these books or videos is worth it to get. Most of it is completly contrary to what we have been taught is needed to be extremely strong, and FUNCTIONAL.

    Get started on the site I posted, do some searches, there is enough info on the web about how to get stong, flexable, and fully functional without buying anything but a kettlebell or two and just changing what you do in the gym.

    You will end up cutting your wrokout time drasticly, moving more weight, getting stronger and feeling better with less recovery time after the first week.

    Give it a try, and I am in no way affliated with the site or the products, I just know they work for me.
     
  17. Drjones

    Drjones

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    Is there any book in particular you recommend off of that site?