What Strength training exercises do you do??

LupitaWins12

Hi, just curious to know what kind of strength exercises you guys do and how many times a week do you do them?? Thank you!!

wellbert

Right now I'm doing this --> http://forum.bodybuilding.com/showthread.php?t=4195843

I subbed calf raises for behind the back wrist curls.

closenre

i lift on a bowflex everyday. day one chest (bench, incline, flys) and back (rows and lat pull downs) and day two i do arms (curls and tri extentions) shoulders (lat raises and miltiary press) and abs (resisted abs and 8 min ab video on youtube level 1 - 3) Picture in profie (5 lbs heavier, more toned now, need new pic,lol)

LupitaWins12

Thank you guys!

CoderGal

I do 3 sets of all of the below 2 to 3 times a week:

Goblet Squats with dumbbells

Mountain Climbers

Dumbbell Swings

Dumbbell T Pushups

Dumbbell Curls

Dumbbell Rows

Dumbbell Side Lunges

Dumbbell pushup rows

Dumbbell Lunge with rotation

Dumbbell push press

wellbert

I do 3 sets of all of the below 2 to 3 times a week:

Goblet Squats with dumbbells

Mountain Climbers

Dumbbell Swings

Dumbbell T Pushups

Dumbbell Curls

Dumbbell Rows

Dumbbell Side Lunges

Dumbbell pushup rows

Dumbbell Lunge with rotation

Dumbbell push press

spartacus?

contingencyplan

Full body sandbag training 3x a week.

contingencyplan

I do 3 sets of all of the below 2 to 3 times a week:

Goblet Squats with dumbbells

Mountain Climbers

Dumbbell Swings

Dumbbell T Pushups

Dumbbell Curls

Dumbbell Rows

Dumbbell Side Lunges

Dumbbell pushup rows

Dumbbell Lunge with rotation

Dumbbell push press

spartacus?

Sounds like Spartacus to me.

jafopriest

The holy trinity once a week;- Bench, Squats & dead lifts.. [I do tag on some dips & calf raises as well as a BB 24/7 daily but that does not apply to your question]

CoderGal

I do 3 sets of all of the below 2 to 3 times a week:

Goblet Squats with dumbbells

Mountain Climbers

Dumbbell Swings

Dumbbell T Pushups

Dumbbell Curls

Dumbbell Rows

Dumbbell Side Lunges

Dumbbell pushup rows

Dumbbell Lunge with rotation

Dumbbell push press

spartacus?

Sounds like Spartacus to me.

I have no idea *chuckle*. A guy came up to me in my math class and asked if I wanted to go to the gym with him and he gave me that list. There's a group of us who are doing it now. I'm very new to this, any advice would be appreciated (good or bad). He said it was as close to something he use to do as he could remember. Called it "blood and sands"? Anyone have info about it?

annepage

CORE, avg twice a week depending on how my body feels.

QL stretch
stretch over stability ball
crunches (ground and stability ball)
oblique crunches (ground and stability ball)
ball planks
roll out on the ball planks
ball plank marches
trunk rotations
tba presses
wood chops
bridge marches
pelvic tilt, alternating leg raises
pelvic tilt, leg extensions

Yogi_Carl

Kettlebell Clean and Press
Burpees
One Arm KB Swings, alternating arms
Mountain Climbers
Turkish Get-ups right side
Side to Side jumps
Turkish Get-ups left side
Alternating Lunge Jumps
KB both arm swings

The above; two sets

then - Chin-ups 4 sets to failure and a 5th set of 5 x negatives (the first 4 sets of Chin-ups are assisted with resistance bands at present; working on it.
- Pushups; 5 sets pyramid
Bent over KB row; 3 sets of 5
Pike Pushups for Shoulders (once a week I alternate Pike Pushups with Handstand Pushups against a wall).
Pistol Squats onto a chair seat; working this until I eventually go to the floor in good form. (alternating with Sissy Squats)

This program three times a week.

Then there's my regular yoga which has a strength building component of course as well as flexibility, balance and all the pther goodies that come with a regular yoga practise.

ladyark

This is my routine for the next few months Workout 1: Mountain climbers ( knee to the outside)
Cable low row
Cable lat pull down
T-bar for back
1 arm dumb bell row ( 15lbs)
Abs forward / reverse crunch on bench ( with/w-out medicine ball-weights)
squats with weights
Lunges
Sumo squats- 20lb weights

Workout 2: Push ups on bar
Tricep dips on bench
Leg lifts on bench ( lower abs)
wide grip/close grip bench press ( smith machine)
Incline bench chest press and Chest flys with weight
Glute machine kick backs
Hack Squat machine
Medicine ball squat jumps
medicine ball...side to side twists ( standing or sitting)

Workout 3: Abs V ups
Squats with front weight raise
Upright Row smith machine
Isolateral machine for shoulders
Abs twist ( sitting) with medicine ball 10lbs)
Cable lateral raise ( hate this one)
Leg extension machine
Leg curl machine
Wood choppers ( cable machine)
cable crunch with rope

3 sets of 20 each one.....

jayche

Exercises I do in strength rep ranges:

Back Squats
Conventional Deadlifts
Standing Overhead Press
Flat Barbell Bench Press

contingencyplan

I do 3 sets of all of the below 2 to 3 times a week:

Goblet Squats with dumbbells

Mountain Climbers

Dumbbell Swings

Dumbbell T Pushups

Dumbbell Curls

Dumbbell Rows

Dumbbell Side Lunges

Dumbbell pushup rows

Dumbbell Lunge with rotation

Dumbbell push press

spartacus?

Sounds like Spartacus to me.

I have no idea *chuckle*. A guy came up to me in my math class and asked if I wanted to go to the gym with him and he gave me that list. There's a group of us who are doing it now. I'm very new to this, any advice would be appreciated (good or bad). He said it was as close to something he use to do as he could remember. Called it "blood and sands"? Anyone have info about it?

It's called the Spartacus Workout. It was published in a 2010 issue of Men's Health magazine. It's widely popular as a workout people use to get cut and preserve lean mass while building functional fitness. It's meant to be done in timed set format. 60 seconds work, 15 seconds rest, go through the whole circuit 3 times with a 2 min break in between each circuit.

wellbert

I do 3 sets of all of the below 2 to 3 times a week:

Goblet Squats with dumbbells

Mountain Climbers

Dumbbell Swings

Dumbbell T Pushups

Dumbbell Curls

Dumbbell Rows

Dumbbell Side Lunges

Dumbbell pushup rows

Dumbbell Lunge with rotation

Dumbbell push press

spartacus?

Sounds like Spartacus to me.

I have no idea *chuckle*. A guy came up to me in my math class and asked if I wanted to go to the gym with him and he gave me that list. There's a group of us who are doing it now. I'm very new to this, any advice would be appreciated (good or bad). He said it was as close to something he use to do as he could remember. Called it "blood and sands"? Anyone have info about it?

It's called the Spartacus Workout. It was published in a 2010 issue of Men's Health magazine. It's widely popular as a workout people use to get cut and preserve lean mass while building functional fitness. It's meant to be done in timed set format. 60 seconds work, 15 seconds rest, go through the whole circuit 3 times with a 2 min break in between each circuit.

The curls are an addition though. They should really be split jumps.

Momwasix

Momwasix

wellbert

Ahh, dumbbell shoulder impingements. Great exercise.

Yogi_Carl

Ahh, dumbbell shoulder impingements. Great exercise.

Thought THAT one had been "outlawed"?

I would replace with bent-over row - barbell or dumbbell single arm. Not quite the same exercise but a good back exercise and safer.

bdamaster60

Off season split.

6 day hypertrophy split: 4 weeks
6 day strength split : 2 weeks
6 day de-load split: 1 week
repeat.

day 1: Chest + Calves
day 2: Back + Forearms
day 3: Shoulders + Traps
day 4: Biceps + Triceps
day 5: Quads + Calves + Abdominals
day 6: Hamstrings + Forearms

currently trying to design a new split where I hit every body part twice a week.

krickeyuu

I am just starting, so...

Monday
45 minutes cardio
walking, jogging, dancing
plus standing abs work

Tuesday
15 minutes walking (warmup)
2 sets 12 reps--10 lb dumb bells
Push-ups
Tricep Dips
Overhead press
Chest press on stability ball
Flys on stability ball
Step-ups
Lunges


Wednesday
45 minutes cardio
walking, jogging, dancing
plus standing abs work

Thursday
15 minutes walking (warmup)
Dumb bell rows
Hammer curls
Preacher curls
Reverse Flys
Squats
Romanian deadlifts

Friday
cardio
60-75 minutes kickboxing

Saturday--off
Sunday--off

ninerbuff

Monday

Cardio: jog/walk- 3 miles (560 calories)

Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18


Tuesday

Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6

Wednesday

Cardio: walk/jog- 3 miles (590 calories)

Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6

Thursday

Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

Friday

Cardio: jog/walk- 3 miles (600 calories)

Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

Saturday/Sunday

Kickboxing instruction and light cardio


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Ljvalsan

cross fit training is awesome. instead of doing exercises by a specific number of repetitions and sets you do it by time. instead of doing 3 sets of 20 push-ups you do 1 minute of push ups, run full sprint for 1 minute, sit-ups one minute, and so on. great cardio and endurance training that gets you tired quick but has great results.

xF7x

WEEK WORKOUT PLAN
Monday & Thursday
Chest: Bench Presses, Inclines Presses and Pullovers
Back: Chinups (fours sets to failure), Bent-over Rows and Deadlifts
Abs: Leg Raises

Tuesday & Friday
Shoulders: Clean & Press, Lateral Raises, Push Presses and Heavy Upright Rows
Arms: Barbell Curls, Seated Dumbbell Curls, Barbell Triceps Extension and Narrow-grip Press
Forearms: Wrist Curls and Reverse Wrist Curls
Abs: Incline Sit ups

Wednesday & Saturday
Thighs: Squats, Lunges and Leg Curls
Calves: Standing Calf Raises
Lower Back: Straight Leg Deadlifts
Abs: Leg Raises

RyanWilson1993

I do Stronglifts 5x5 here is my routine

Workout A: Squat 5x5, Bench Press 5x5, Barbell Rows 5x5

Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5

I do this only 3x a week, so far it's a good program!

taso42

squats, deadlifts, bench press, overhead press. everything else is just gravy. doing wendler/s 5/3/1 currently. 4 days a week; each day the focus is on one of those main lifts.

Otterluv

Squats, deadlifts, pushups, lat pull downs, military press, weighted lunges, step ups, rows, crunches.

I think that's everything, it's stage 1 of NRL4W. Before starting New Rules, I was lifting 5 days a week mostly with dumbbells (curls, presses, etc.) - it was a pretty crazy schedule but got me off to a great start.

joeint

Monday

Cardio: jog/walk- 3 miles (560 calories)

Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18


Tuesday

Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6

Wednesday

Cardio: walk/jog- 3 miles (590 calories)

Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6

Thursday

Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

Friday

Cardio: jog/walk- 3 miles (600 calories)

Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

Saturday/Sunday

Kickboxing instruction and light cardio


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

What do you do first Cardio or Strength?

dave4d

Week 1:
Workout A: Upper body: Monday:

Barbell Deadlift 3 sets 5 to 8 reps
Wide grip lat pulldown- 3 sets 8 to 12 reps
One-arm dumbbell row- 2 sets 10 reps
Dumbbell incline press- 3 sets 10 reps
Machine fly- 3 sets 10 to 15 reps
Dumbbell shoulder press- 3 sets 10 reps
Dumbbell shoulder shrug- 3 sets 10 reps
weighted tricep dips- 3 sets 10 reps
Cable tricep pushdown- 3 sets 10 reps
Preacher curls- 3 sets 10 reps
Seated palm up barbell wrist curl- 3 sets 10 to 15 reps

Workout A: Lower body: Wednesday

Barbell speed squat (for warmup)- 2 sets 10 reps
Barbell squat- 3 sets 5 to 8 reps
Barbell full squat- 3 sets 10 reps
Barbell one leg squat- 2 sets 10 reps
Leg press- 5 sets 10 to 15 reps
Dumbbell lunges- 3 sets 10 reps
Seated leg curls- 5 sets 12, 10, 8, 6, 15 reps
Seated calf raise- 3 sets 15 reps
standing calf raise- 3 sets 10 to 15 reps

Workout B: upper body: Friday

Clean and press- 3 sets 8 reps
Barbell bench press- 3 sets 5 to 8 reps
Dumbbell decline fly- 3 sets 10 reps
Barbell upright row- 3 sets 8 to 10 reps
Barbell shrug- 3 sets 10 reps
Pullups- 3 sets to failure
Cable seated rows- 3 sets 8 to 12 reps
Barbell close grip bench press- 3 sets 8 to 10 reps
Dips- 3 sets to failure
Barbell curl- 3 sets 8 to 10 reps
Hammer curls- 3 sets 10 reps
Cable wrist curls 3 sets 15 reps
Week 2:
Workout B: Lower body: Monday:

Barbell wide stance squat- 3 sets 5 to 10 reps
Overhead squat- 3 sets 5 reps
Hack squat- 3 sets 15 reps
Romanian Deadlift- 2 sets 6 reps
Lying leg curls-3 sets 8 to 12 reps
Barbell Glute bridge- 3 sets 10 reps'
Calf press on leg press machine- 3 sets 10 to 15 reps
Cable crunch- 3 sets 15 reps
Decline crunch- 3 sets 15 reps

Workout C: Upper Body: Wednesday:

Barbell shoulder press- 3 sets 5 to 8 reps
Dumbbell lateral raises, Front raises, and bent over delt raises supersetted- 3 sets- 15 reps
V-bar pullup- 3 sets to failure
Barbell Bent over row- 3 sets 5 to 8 reps
Dumbbell decline bench press- 3 sets 10 reps
Hammer-strength incline bench press- 2 sets 5 to 8 reps
Machine fly- 2 sets 10 reps
Barbell Lying tricep extension- 3 sets 8 to 10 reps
Barbell seated overhead tricep extension- 3 sets 8 to 10 reps
Alternate incline dumbbell curl- 3 sets 10 reps
Bicep curl machine- 3 sets 8 reps
Seated palm up barbell wrist curl- 3 sets 15 reps

Workout C: Lower body: Friday:

Barbell front squat- 3 sets 5 to 10 reps
Barbell Hack squat- 3 sets 10 to 15 reps
Smith Machine single leg split squat- 3 sets 10 reps
Stiff-legged barbell deadlift- 3 sets 10 reps
Leg press- 3 sets 10 to 15 reps
Standing leg curl- 3 sets 10 reps
Standing calf raises- 3 sets 15 reps
Flat bench lying leg raise- 3 sets 15 reps

bubblybabeuk

Three body pump classes a week then I don't have to think about it! )