What is your current strength training routine?

jivitasa

I have been through Jamie Eason's Live fit twice, and absolutely love it! But I want to mix it up. I have also been working out much more at home due to my current schedule. What's your routine look like, and what do you do when you workout at home?

Yogi_Carl

Warm up: classic Push-up x 10, hands shoulder width apart, then
3 sets of 8-15 Close hands Push-ups
3 sets of 8-15 Military Press

Warm-up: 3 sets of Inverted Rows, then
10 sets of 2 Chin-ups - (I am working on increasing reps at the moment so I keep my reps low and increase number of sets to get more rests in) followed by 5 x negative Chin-ups.

Warm-up: Feet close together (big toes and heels touching) Squats, 3 x 20
4 sets of 12 - 15 Split Squats with the rear foot on a chair
4 sets of Pistol Squats to failure, currently using arms on a chair to assist positive part of the movement.
4 sets of single leg Calf Raises

I don't train core as I do kettlebell routines and regular Yoga practise.

GoneKona

I perform resistance training exclusively on a Total Gym. Best purchase I ever made. I'm "lifting" to get in shape for triathlon, so I don't have any bodybuilding goals per se. In that regard, the TG is perfect.

wellbert

I'm doing Greyskull LP.

It's a progression program.

For the main lifts, it works like this:

2 sets of 5 + 1 set of at least 5.

So for example, squats might look like:

5 reps
5 reps
9 reps


It rotates OHP and bench over three workout days, which are SQUAT, DEADLIFT, SQUAT.

Big lifts are +5lbs each workout. Upperbody lifts are +2.5.

Every day is chinups/neck work/accessories.

I like it a lot better than SS/Stronglifts. I'm surprised it isn't a lot more popular here. The last AMRAP set really breaks me out of my comfort zone. Like Johnny Pain says: Why arbitrarily stop before you're done?

paulkempjr

Day 1-

Bench Press 5/ 3,3,3,10,15
Rack Bench Press (from dead stop) 1/ 8
Flat Bench Dumbbell Flye 3 /10
Reverse Dumbell Flye 3 /10
Lat Pull Down 3 10
Deadlift 3/ 3
Weighted Bench Dip 3 /10,8,6

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

Day 3-

Bench Press 5 /3,3,3,10,15
Rack Bench Press (from dead stop) 1 /8
Flat Bench Dumbbell Flye 3/ 10
Reverse Dumbell Flye 3 /10
Lat Pull Down 3 /10
Deadlift 3 3
Weighted Bench Dip 3/ 10,8,6

Day 4 - Aerobics and Cardio 45-75 mins

Day 5-

Over Head Triceps Extentions 4 /10
Zottman Curls 4/ 10
Forehead Curl 4 /10
Hammer Curl 4 /10
Skullcrushers 3 /15
Close Grip Bench Press 4/ 8,6,4,12*
Close Grip Bench Press (from dead stop) 5/ 5,4,3,2,1
Dumbbell Kick Backs 4 /10
Bent Over Rows 4 10,8,6,20*

Day 6-

Military Press 6 /3,3,6,6,6,6*
Arnold Dumbbell Press 4 /10
Dumbbell Lateral Raise 3/ 10
Bent Over Dumbbell Lateral Raise 3 /10
Overhead Dumbell Press 3 /10
Shrugs 4/ 12,10,8,50*
Rope Face Pull 3 /10

Day 7 - Off (Rest and Analyze)

---

---

Pre Workout - Cardio
Choose one cardio actvity; 20-30 mins
Free Swim 20-30 mins
Lap Swim 20-30 mins
Basketball 20-30 mins
X-Country Ski 20-30 mins
Gym Laps 20-30 mins
Stationaty Bike 20-30 mins
Rowing Machine 20-30 mins

---

---

Pre Workout - Stretching
Neck Stretches Hold 15-30 secs
Arm Circles Hold 15-30 secs
Side Stretch Hold 15-30 secs
Body Rotation Hold 15-30 secs
Shoulder Hyperextention Hold 15-30 secs
Sit-and-Reach Hold 15-30 secs
Triceps Stretch Hold 15-30 secs

paulkempjr

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

This is my "leg day" it is light because I am in a wheelchair, that is why the stretches are all upper body too!

GoneKona

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

This is my "leg day" it is light because I am in a wheelchair, that is why the stretches are all upper body too!

Wheelchair or not, mate, you're a freakin beast with those workouts!

paulkempjr

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

This is my "leg day" it is light because I am in a wheelchair, that is why the stretches are all upper body too!

Wheelchair or not, mate, you're a freakin beast with those workouts!

Thanks bruv.

richardheath

I've done 3 cycles of the Simple Beginners Routine, but I'm looking to change it up a bit now too.

http://forum.bodybuilding.com/showthread.php?t=147447933

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

I'm thinking I may do something like the Lean Body 12 week program. My prediabetes seems to preclude me from eating an excess (my blood sugar has been getting too high when I try) so I think I'll concentrate on losing some stubborn body fat for a while rather than gaining muscle mass.

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html

jivitasa

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

This is my "leg day" it is light because I am in a wheelchair, that is why the stretches are all upper body too!

Wheelchair or not, mate, you're a freakin beast with those workouts!

Wow! Agreed. That is awesome!!

Cherylllyn

I like doing the Deck-of-cards workout. I saw it on the Biggest Loser. You take a deck of cards and for every suite you do a different exercise, (example: spades-pushups, hearts-crunches, clubs-jumping jacks, diamonds-triceps extensions). You flip a card over and whatever the card is that's the number you do. 2-10 is what's written on it, Jacks, Queens, and Kings are 10, and Aces are 11.

jimmie65

Wendler 5/3/1 - two day schedule on Mon and Fri, with Wednesday for dynamic lifts (kettlebells, speed bench, etc.)

Jillyfish99

bump because I wanted to ask this exact question today.