Post in your workout routine

yogicarl

Monday
30 minute swim
…
Full bodyweight workout:
2x10 warm up push-ups, followed by 3 x 6-8 diamond push-ups;
2 x 20 warm up bodyweight squats, followed by 3 x 9 pistol squats (to a low bench, not quite going to the floor yet);
3 x 10-12 inverted rowing;
5 x resistance band assisted chin-ups to near failure; currently around 5 reps each set;
3 x 8-9 pike pushups (for shoulders);
3 x 1 minute high planks (building on holding longer each set).
…
Evening: Ashtanga Yoga Primary series; 75 minute session.

Tuesday
Evening: Ashtanga Yoga; 75 mins

Wednesday
30 minute swim
Evening Yoga class; 75 mins

Thursday
Full bodyweight workout as Monday
Evening: Ashtanga Yoga; 75 mins

Friday
30 minute swim
Evening: Ashtanga Yoga; 75 mins

Saturday
Morning Yoga class; 75 mins
Full bodyweight workout as Monday

Sunday
Active rest day
Easier restorative yoga session; 75 mins

MityMax96

Currently I am doing this routine:
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

With a few tweaks that better suite me.

rduhlir

Here is my routine right now:

Monday: NROL4W + Stretch or Group Run (swaps with Tuesday depending on if I work or not)
Tuesday: NROL4W + Stretch or Group Run (swaps with Monday depeding on if I work or not)
Wednesday: Speed Session/Run (Each week swaps between #X400 and tempo)
Thursday: NROL4W + 3 mile Run
Friday: Rest Day
Saturday: Long Run or 3-5 Mile Race Pace Run (Swaps depending on if I work on Sunday)
Sunday: Long Run or 3-5 Mile Race Pace Run (Swaps depending on if I work on Saturday)

rhii_xx

I eat approximately 900 - 1200 calories a day, am 163.5cm tall and weigh 55kg, but am hoping to lose maybe another 3 or so kilos? Basically, I just want to become stronger and slightly more muscly, whilst also looking leaner.
Last night, I quickly wrote out an exercise routine for me to follow today at the gym, but I'm not too sure about its effectiveness. Here is what I have so far:

Warm-up: 15 minute walk to the gym
3 x 10 bench press (5kg, I’m just starting out so it’s not much atm)
3 x 10 bicep curls (5kg weights)
3 x 10 two-armed triceps dumbbell extensions (7kg weight)
5 x 10 squats (10kg, I’m thinking of increasing the weight next time)
3 x 10 leg press (60kg)
3 x 10 leg extensions
5 x 10 verticle leg lifts
Elliptical trainer: 10 minutes
Rowing machine: 10 minutes/2km
Bike: 10 minutes
Cool-down: 15 minute walk home

At home, I do a quick (mostly just bodyweight) workout before bed at least 3 or 4 nights a week:

1 minute plank
100 norml crunches
50 side crunches (each side)
1 minute plank

20 squats
30 lunges (each leg)
40 calf raises (hold for 5 seconds each)
50 second wall squat
40 lying leg lifts
30 sumo squats
20 squats

The gym routine took sometime between 1 hour and 1 hour 45 minutes to complete. I sill felt quite energized after it, so I wasn't exactly sarisfied. I go to the gym 1 - 2 times a week, along with touch football once a week, school oztag and about 3 PE lessons per week. Any tips on how I can improve my gym routine to help achieve my goals quicker? Thanks

briniepoo

Thanks everyone, this has really given me some good insight!

cwolfman13

At the moment...

Monday - Rest Day; just go for a walk or whatever to move; restorative yoga
Tuesday - Squats, Power-Cleans, Bench, Pull-ups
Wednesday - 60 minutes easy paced cycling (not at the gym)
Thursday - Dead-Lifts, OH Press, Rows, Dips
Friday - 60 minutes tempo ride (not at the gym)
Saturday - Hard Spin (awesome class at my gym)
Sunday - Long ride (gets incrementally longer until my metric century)