Whats YOUR fitness routine?
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aladdin1978
Members Posts: 4,609 ✭✭✭✭✭
Which days, how long? Which body parts?
I'm on my phone now and don't feel like typing so I'll post mine from my pc later.
I'm on my phone now and don't feel like typing so I'll post mine from my pc later.
Comments
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SAT is CHEST DAY
FLAT BENCH PRESS = 4 set's of 12
INCLINE BENCH PRESS = 4 set's of 12
DUMBELL BENCH PRESS = 4 sets of 12
WIDE GRIP MACHINE PRESS = 3 sets of 12
PEC FLY MACHINE = 3 sets of 12
DIP'S = 4 sets of 12
45 min of cardio
SUNDAY is LEG'S DAY
BARBELL SQUATS (ass/gluets to the floor, no punk half ass ? ) = 4 set's of 12
HACK SQUATS = 3 Sets of 12
LEG PRESS = 4 sets of 12
LEG EXTENSION = 4 sets of 12
LYING LEG CURLS (HAMS) = 4 SET OF 12
SITTING CALVES RAISE = 3 SETS OF 12
PULLUPS - 4 sets of 12
45 MIN OF CARDIO
MONDAY is BICEPS/TRICEPS
OLYMPIC BARBELL ARM CURLS = 4 sets of 12
INCLINE DUMBELL CURLS = 4 sets of 12
EZ BAR PREACHER CURLS = 4 sets of 12
ALT HAMMER CURLS = 4 set of 12
TRICEPS EZ CABLE BAR reverse Pulldown = 4 sets of 12
TRICEPS EXTENSION = 4 SET OF 12
FOREARM CURLS = 4 set of 12
PULLUPS = 4 SET OF 12
45 MIN CARDIO
TUESDAY is BACK
DEADLIFTS = 4 SET OF 12
WIDEGRIP CHINS = 4 SET OF 12
T BAR ROLLS = 4 SET OF 12
MACHINE LAT ROLLS = 4 SET OF 12
45 MIN OF CARDIO
WED is SHOULDERS/TRAPS
OVERHEAD BARBELL SHOULDER PRESS = 4 SETS OF 12
BARBELL SHOULDER RAISE = 4 SET OF 12
LATERAL SHOULDER RAISE = 4SET OF 12
BEHIND THE BACK SHOULD PRESS on the Smith Machine = 4 Set of 12
BARBELL SHRUGS = 4 SET OF 12
PULLUPS = 4 SET OF 12
45 MIN OF CARDIO -
Day 1: biceps and shoulders and abs
Day 2: legs
Day 3: rest
Day 4: triceps and chest
Day 5: back (lats, lower back
Day 6: rest
And then i repeat. This 2 day on 1 day off routine is signficantly better than my previous 3 days on 1 day off routine. -
I cut down on my cardio during work outs to instead do cardio first thing in the morning.
I also take regular walks. Both were implemented to prevent catabolism of muscle. -
Ok here goes:
MONDAYS: Pecs and Shoulders/Delts- I do 3-4 sets of 10-20 reps of 3 different excercises each body part. For Example- I will do 3-4 sets of 10-15 shoulder shrugs, 3-4 sets of 10-12 shoulder presses, 3-4 sets of 10-12 lateral raises.
Then 3-4 sets of 10-12 bench press, 3-4 sets of 10-12 pec flys', 3-4 sets of 10-12 chest presses.
Then 30-40 minutes of cardio.
TUESDAYS: Biceps and triceps- same thing as monday- 3-4 sets of 10-20 reps. Everything from bicep curls, to tricep extensions, dips. Focusing on PRESSING motions.
WEDNESDAYS: AB work- crunches, leg lifts, knee to elbow raises, etc. I do 25 reps, 3-4 sets but on abs I try to go up on sets every 2 weeks.
Then 30-40 minutes of cardio.
THURSDAYS: Legs- Quads, hamstrings, calves. 15 reps, 3 sets. Leg presses, squats, calf raises, leg curls, seated leg presses, lunges, etc.
FRIDAYS: All out strength and conditioning day- focusing on PULLING motions. I hit EVERYTHING on fridays- 2-3 sets of 8-10 reps including triceps, shoulders, biceps, back, chest.
SATURDAYS: AB work Then 30-40 minutes of cardio.
I don't have set routine of specific excercises because I switch it up every week. For example- I try not to do pec flys' EVERY monday, or Hack Squats EVERY thursday, I switch it up and do something else.
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Back to boxing 3 days a week. The other 4 days are spent doing calisthenics.
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I have jiu jitsu and wresting 3-4 days a week. And 5-6 days a week i follow the cross fit football program which includes allot of heavy weight , and sprinting. Which its allot better imo than the main crossfit website
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Back to boxing 3 days a week. The other 4 days are spent doing calisthenics.
That's funny, I was going to start calisthenics next week- what do you do in the way of calisthenics? Just curious.
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aladdin1978 wrote: »
500 push ups including knuckled push ups 4 days a week, 100 pull ups 3 days a week, and I do an exercise with dumbbells that's includes curls shoulders and back in one set. My trainer told me to stay away from the heavy weight because it makes the reflexes slow -
Day 1: Arms and Legs
Day 2: Shoulders and chest
Day 3: Back
Day 4: Cardio (includes boxing) -
Sun-shoulders, calves
Mon-legs (quads, hams, glutes)
Wed-chest, biceps
Fri-back, triceps
Week 1&2 are my hypertrophy weeks
3 week is a strength week
& week for is a deload week -
Lets see Tuesday I do shoulders and traps, Sat chest and back and Sunday legs and arms
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? do bootcamp 3-4 days a week, ? hard but it works
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Had a trainer (boxing) but I moved so now I lift
Odd weeks 5x5 heavy weight
Even weeks light weight high reps of 25...20...15....12....
I'll do that for six weeks then change it up -
I change up my routine from time to time, but here's my current split:
Monday- legs
Tuesday- back & traps
Wednesday- chest & core
Thursday- shoulders & arms
Friday- legs -
Mon back+biceps+core
Tue shoulders+legs+core
Wed Chest+triceps+core
Repeat......no days off -
Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no ? like Moe I got to work
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I do the same routine every day:
Treadmill for 10 minutes
Then I do curls In the squat rack
Few sets of deadlifts on the smith machine
finish my routine on the hip abductor machine -
its....JOHN B wrote: »Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no ? like Moe I got to work
? , I'm at work RIGHT NOW. You probably can't even deadlift 2 plates; I do 4 plates on a bad day, rookie. -
King_MOEbra wrote: »its....JOHN B wrote: »Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no ? like Moe I got to work
? , I'm at work RIGHT NOW. You probably can't even deadlift 2 plates; I do 4 plates on a bad day, rookie.
No but I can pistol whip you....? -
No to the 4 plates not 2 plates , but I haven't tried it
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its....JOHN B wrote: »King_MOEbra wrote: »its....JOHN B wrote: »Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no ? like Moe I got to work
? , I'm at work RIGHT NOW. You probably can't even deadlift 2 plates; I do 4 plates on a bad day, rookie.
No but I can pistol whip you....?
lol Cheating like your Gaytriots, I see
