What do you do at the gym exactly?

Natttalie415

OK, I know everyone is different but I'm just trying to get an idea without staring and tracking other people at my gym...

I used to exercise outdoors quite a bit, but recently joined a gym and I quite enjoy it. I've been going 4-5 times a week with the goal to lose 15 pounds and build some muscle.

Currently, I do 30 minutes on the elliptical at a resistance of about 10, then 25 minutes jogging on the treadmill, then I use some of the weight machines for another 15-20 minutes with some sit ups and squats mixed in.

What does everyone else do? Again, just want to get an idea. Also, I realize I should start switching up my routine a little so this will help me get ideas for that too.

Thanks so much!!!!:happy: :blushing:

liftreadphilosophize

I love reading about people's gym routines! :-)

As for me, now that the weather is nice, I try to do most of my cardio outside (riding my bike to and from work, running, etc.). I only go to the gym two times a week to lift, and I put together workouts targeting either my Push muscles or my Pull muscles. For instance, this week my workouts look like this:

Push day (3 sets of 8 for all exercises)
* Step ups
* Dumbbell Press
* Leg Extensions
* Dips
* Shoulder Press
* Lateral raise
* Ropes (tricep extensions)

Pull day (3 sets of 8 for all exercises)
* Deadlift
* Hammer Pulldowns
* Hamstring Curls
* Pulldowns
* Cable Rows
* Dumbbell Rows
* Calf raises

I'll mix in different exercises every week to keep my muscles guessing, but that's generally the format I follow. I should add in some core work, but I never do. :-p I also try to do an interval workout (Insanity or the interval cardio part of Fitness Blender's 1000 calorie workout) once a week. Then the rest of the time I bike or run outside because it's beaauuuuutiful!

Have fun putting together some new routines! The gym is fun. In the summer, though, outside is funner. ;-)

mkakids

Weights 5x5
Squats
Deadlifts
Inverted rows
Bent over flys
Bench press
Skull crushers
Bicep curls
Lateral arm raises

Cardio is either a 55min zumba class, 55 min step class or 55 mins on the treadmill (walking 2, running 2).

Ab work (cardio only days) ...45sx45sx45s plank, repeated for both sides plank, hanging knee raises (5x5...its all I can manage).


I do cardio+weights 3 days a week and just cario 2 to 3 days a week.

I also attempt a pullup on my way out of the gym everyday...I havent been able to do one (ever!), but im definitely getting closer (still a LONG) way to go, lol!

Confuzzled4ever

I try to avoid the guys who hit on me... *sigh* like seriuosly.. i'm there to workout.. not get dates..

djeffreys10

Monday: Chest
Incline bench
Flat bench
Incline cable flies
Cable flies
Decline dumbbell press
HIIT cardio

Tuesday: Back
Deadlifts
Barbell rows
Lateral pulldowns
Straight arm cable pulldowns
Seated cable rows
Reverse grip pull ups
HIIT cardio

Wednessday: Shoulders
Arnold press
Side dumbbell raises
Front cable raises
Cable rear delt flies (not sure of the actual name)
Upright barbell row
Military dumbbell press
HIIT cardio

Thursday: Legs
Squats
Leg curls
Hip abductors
Hip adductors
Calf raises
Leg press

Friday: Arms
Incline dumbbell curls
Weighted dips
Preacher curls ez-bar
Overhead cable extension, rope grip
Spider curls ez-bar
Reverse grip cable tricep extentions
Reverse grip barbell curls
V-bar cable pulldowns
Rope grip cable curls
Overhead dumbbell extensions
Barbell 21s

I also throw in abs and obliques 1-2 of those days, whenever I feel like it

cmfaris8

I alternate circuit and cardio days 5-6 times a week.

Cardio days I will usually jog and do the elliptical. I jog at 5mph for 30 minutes (I'm super short!). The elliptical I will do intervals so 2 minutes at cross ramp 4 and resistance 5 followed by 2 minutes of cross ramp 10 and resistance 9. I also try to do 15 minutes on the stationary row to work my upper.

Circuit days I start out with a 30 minute jog followed by the circuit. I basically stick to the resistance machines (I'm socially afraid of the meat heads in the weight room).

NikoM5

Whatever you do, just make sure you do more of it or with more weight in small increments over time. It's called "progressive load" and it's THE key to building muscle and getting stronger.

cwolfman13

I lift weights. I'm currently doing Wendler's 5/3/1 program. I did Starting Strength for about 7 months or so. I also do some conditioning...pushing the sled, farmer's carries, etc. I don't do cardio machines unless forced indoors due to very inclimate weather.

As someone else said, just make sure you're always trying to do more and improve on the last time..that's how you make fitness progress.

NOLAdy

I start off with ellipitcal for 20 min. Than I move over to the various leg and arm weight machines. Than I finish off with a light/casual elliptical again just to bring it down.

On Wednesdays I go to a 45 min. spin class.

And, I do 30 Day Shred, or just some basic exercises on my own, at home to get in the core and ab work that I need.

I have no set days for this, other than,my spin class, but I try to do something every week day. I have two kids, so I get in exercise on weekends with them just trying to keep them entertained outdoors.

Confuzzled4ever

Serious answer...
I do Zumba, turbo kick and HIIT class everyweek.. usually 1 HIIT class and 1-2 Zumba and 1-2 Turbo Kick per week. Somtimes I do a step class or yoga just ot mix it up. I am thinking of trying body pump.. looks fun.

I lift 5-6 times a week. Different group of muscles each day. Yesterday I did biceps/tricept. Today I'll do back. I do abs most days too. Sucks wheh my HIIT class focuses on the same muscle group I just worked.. but I get through it.

I don't like traditional cardio. I'll do the stairmaster though..the elliptical if I have to. but I'm more likely to go hiking once or twice a week or take out my bicycle and hit a trail.

I am trying to do more resistance training.. but there is only so much time in a week. LOL.

Also I am getting insanity from a friend soon and if I skip the gym I'll do Tae-bo at home. I have 30DS too, but no weights at home and it's too easy for me without weights.

Ninguneado73

I run outdoors so I only lift and do abs at the gym