Workout routines. (1 Viewer)

[Cyph]

Just curious about other people's routines, post 'em here!

Mine is a 3-day split, brief with compound exercises for functional strength.

Mon:
Squat - 3 working sets
Deadlift - 3 working sets

(8 reps)

Wed:
DB Bench Press - 3 working sets
Inclinde DB Bench Press - 2 working sets

We do 5 reps, with a 5:1 count - 5 seconds on the way down and try for 1 second on the way up. When we hit 5 reps, we up the weight. Working with dumbells to improve stabilser muscles to go back onto the barbell and smash what we were previously lifting.

Weighted Dips - 3 working sets (up weight at 10 reps)

Fri:
Shoulder Press - 3 working sets (5:1 count with 5 reps)
Pull ups - 3 working sets (up weight at 10 reps)

 

[ND]

Well i havcen't been to the gym in over a year, but as i said i'm getting back into it this semester (which hasn't yet started for us at club mac). My routine was (and probably will be) something like this:

Monday
Chest:
- 2 sets incline bench presses (either barbell or dumbell)
- 3 sets flat bench
- 3 sets flys

Triceps:
- 2 sets pull-downs
- 2 sets skullcrushers

Wednesday
Back:
- 3 sets some machine
- 3 sets some other machine
- 2 sets deadlifts

Biceps:
- 3 sets curls
- 2 sets preacher curls

Friday
Legs:
- 3 sets squats
- 3 sets leg curls
- 3 sets leg extensions
- 3 sets calf extensions

And like 4 sets of crunches every gym day. I know i was neglecting my traps, delts and lats, but i never really cared. I'll probbaly do something for my delts this time round though (and probably obliques too).

 

[Tenax Propositi]

i like to dance.

 

[SipSip]

the general idea is mainly to do at least 3 sets of each, each with at least 5 reps...
a good idea to increase muscles is to start of with say 30kgs...then add 5 for the second set and then up 40kgs in total in the last...

remember doing 5 reps less of doing a 5kg more weight is more beneficial in muscle gain than just doing a lot of light weight reps...which heaps with muscle tone and definition. Also drink lots of water...
and if you're realli looking to bulk up...don't do more than 20min of cardio each training session...

 

[Cyph]

back from squats and deadlifts.... absolutely fucked! Leg days are the hardest workouts, but I didn't throw up today which is good

 

[mr_speedy]

ok heres mine, 4 days a week

monday: shoulders
-milatary press
-one arm cable lateral raise
-lateral raise, leaning over

tuesday: arms
incline bicep curl
preacher curl
chin ups
tricep pressdown
tricep pressdown reverse grip
dips

thursday:legs
squat
leg press
extension
curl
seated calf raises

friday: back/chest
dumbbell press
incline press
incline fly
lat pull down
lat pull down neutral grip
seated cable row
pullup

majorit is 4 sets x 8, with bench, incline leg, and squats being 5 sets

 

[ameh]

50 situps everyday, keeps those flabs away

 

[ND]

50 situps everyday, keeps those flabs away

Doing situps won't get rid of fat (well, unless you use HEAPS of energy doing them, but that's extremely unlikely). You can't eliminate fat in on specific part of the body, the ONLY way you can lose fat is if you use up more energy than you get from the foods you eat (well, apart from lypo ).

 

[AsyLum]

Where the hell is the mac gym, ive been trying to find it all first sem, i walked around campus but i ended up in the middle of bush and decided to head back, then found myself at mac centre 15 minutes later :S

 

[ND]

It's north-west of the library, in a bulding of its own. Walk down those library stairs (you know the ones that go down, just before the library entrance), and walk a bit further forward, then you should be able to see it somewhere over to your left (not completely left, but at about 10/11 o'clock), there's a little road that runs past it.

 

[rishi]

Doing situps won't get rid of fat (well, unless you use HEAPS of energy doing them, but that's extremely unlikely). You can't eliminate fat in on specific part of the body, the ONLY way you can lose fat is if you use up more energy than you get from the foods you eat (well, apart from lypo ).

So true... If you want to loose the belly, start doing short but explosive cardio. situps will only "tone" a certain area... you need to reaise your heart rate up HIGH to burn fat.

 

[golfstick]

Some of those workouts don't have enough back in them.. you're on a one way street to fucked up posture.

People do 5 reps? What the fuck. I thought 6-8 was the sensible minimum.

I changed my program heading into winter for skiing purposes but now I'm already returning to my summer program (because I am in the middle of skiing a fair bit now, my legs and core are already used to what is required of them and will remain so for the rest of the ski season).

 

[Dave85]

Monday, Wednesay and Friday: 3 sets of lat pull down
3 sets of lat row (or something like that)
3 sets of bench press
3 sets of inclined dumbells
3 sets of chess press
3 sets of pec dec
3 sets of shoulder press
3 sets of bicep curls
75 sit ups

...each of those sets i do 10 reps

Then usually on either tuesday or thursday i do legs but i dont know then names of all the machines etc. Its a similar routine to the one above accept its leg presses etc.

 

[Mike iE]

I have a home set, so it limits what i can do. A typical session is,
3 sets bench press
3 sets upright row
3 sets bicep curl w/barbell
3 sets leg extension
3 sets calf raises
2 sets dead lift

 

[Cyph]

People do 5 reps? What the fuck. I thought 6-8 was the sensible minimum.

Depends what you're training for. I want raw, functional, explosive power.

 

[redruM]

my workout has been lifting tv's, ovens and fridges daily for the last week.

i treat work as my workout. i work in a wearhouse.

i'm prolly going to be doing cardio once uni starts up again. start with 30 mins and work up to about 1 hr of cardio on a daily basis. i've got to lose fat, and then tone....a lot of fat, lol. i've got a fair bit of muscle, but i'm not toned.

 

[parallel vision]

5 days, 8 reps, 4sets, slow speed, 3 mins between sets

monday-legs
squats
leg extension
hamstring curl
calf raises
lunges
leg press

tuesday-shoulders
lateral raise
military press
shoulder press
front raise
DB bench

wednesday-arms
seated surls
incline curls
hammer curls
kickbacks
dips
inverted flye's

thursday-chest
bench press
incline bench press
decline bench press
flat flye

friday-back/forearms
upright row
bent over row
lying flye
shrugs
DB wrist curl
DB wrist extension

 

[redruM]

what are good exercises for the back? without any gym equipment.

 

[mr_speedy]

if you have 3 minute rests between sets, you must be at the gym for ages....... just with legs, its 72 mins worth of resting!

 

[mr_speedy]

what are good exercises for the back? without any gym equipment.

chinups and pullups

pullups will make your back look wide.