What do you do at the gym?

add pull-ups and chin-ups. Don't use the little assistance mechanism. If you can't do a pull-up/chin-up, hold your chin above the bar for as long as you can. Rinse and repeat. Chin-ups and pull-ups are amazing full upper-body workouts that are too often neglected nowadays.

I started focusing on them about a month ago and I'm already seeing a difference in strength and stature.

I take classes (body pump and bootcamp), play racquetball and when the weather is gross I run C25K on the treadmill. I'll also hit up the elliptical or the stationary bikes if my knee or ankle is acting up.

My bootcamp class is heavy on squats, kettlebells, medicine balls etc. We do something different everytime I go, I love it!

For me, the gym is about weights, and lots of em. Period. Everything else is just cardio, and I can/would rather do that elsewhere.

Squats, bench, pull-ups, shoulder press, deads, rows.

When I go to the gym I mostly take classes just to have fun and supplement my more "serious" workouts (which I do outside the gym)...I take zumba, body combat, a couple of core/abs/back strenghtening classes....and sometimes sh'bam.

I do C25K 3 times a week outside of the gym.

Inside the gym I do mainly weights.. a mixture of squats, lunges, step ups, shoulder press, chest press, dips, pull ups, bi cep curls, tri cep extensions, dead lifts, push ups and various ab exercises.

I do squats, deadlifts, bench press, overhead press, rows, and some random ab work sometimes.

For me, the gym is about weights, and lots of em. Period. Everything else is just cardio, and I can/would rather do that elsewhere.

Squats, bench, pull-ups, shoulder press, deads, rows.

This plus a few accessory exercises. Anything that will help improve my main lifts. I prefer outdoor cardio.

I do squats, deadlifts, bench press, overhead press, rows, and some random ab work sometimes.

winner!!!!

Three times a week , I do full body, compound lifts. . If I have time at the end I will do some bro stuff.

Check it out...it's my new haircut:

Monday
AM Gym – Press Pull Workout A:
Strict Press behind the Neck or Klokov Press (snatch grip press behind the neck) superset with Lat Pulldowns (same grip as press); 50 reps in minimum sets possible, increase weight at 5 sets or less
Incline Press superset with Bent over barbell rows (Pendlay rows, weight to floor each rep); 50 reps in minimum sets possible, increase weight at 5 sets or less
Cardio – Elliptical, stair master, or treadmill. Interval training with whatever time remaining
PM:
Workout with wife if she’s doing anything

Tuesday
AM Gym – Legs Workout A:
1-2 second Pause Squats; 100 reps in minimum sets possible, increase weight at 5 sets or less
Leg Press; 100 reps in minimum sets possible, increase weight at 5 sets or less
Cardio – Stationary bike or rowing machine. Steady state cardio with whatever time remaining
PM:
Workout with wife if she’s doing anything

Wednesday
AM Gym – Press Pull Workout B:
Deadlift; Work to max single – 5, 4, 3, 2, 1, 1, 1
Bench Press; Work to max single – 5, 4, 3, 2, 1, 1, 1
Cardio – Elliptical, stair master, or treadmill. Interval training with whatever time remaining
PM:
Workout with wife if she’s doing anything or try to make an hour of karate

Thursday
AM Gym – Legs Workout B:
Squat; Work to max single – 5, 4, 3, 2, 1, 1, 1
DB Lunges – 100 reps in minimum sets possible, increase weight at 5 sets or less.
Cardio – Stationary bike or rowing machine. Steady state cardio with whatever time remaining
PM:
Workout with wife if she’s doing anything

Friday
AM Gym – Arms and Leftovers:
Barbell Preacher Curls superset with Skullcrushers – 50 reps in minimum sets possible, increase weight at 5 sets or less
Barbell Shrugs superset with BW Bench Dips – 50 reps in minimum sets possible, increase weight at 5 sets or less for shrugs. 5 sets of AMRAP for dips
Good Girl superset with Bad Girl – 100 reps in minimum sets possible, increase weight at 5 sets or less.
Calf Raises – 100 reps in minimum sets possible, increase weight at 5 sets or less
No cardio on Fridays, steam room if I have any remaining time
PM:
Workout with wife if she’s doing anything

Saturday & Sunday
Karate for 2-7 hours depending on schedule
250 pushups (split up and done when possible)
Workout with wife if she’s doing anything

Lots and lots of weights(as heavy as i can manage) plus 1 hours fast hill climbing on the treadmill (speed 6.1 incline from 3.0-13.0)

I follow a program called activtrax. My gym participates with them so they have all of the resistance equipment listed. It gives me a different resistance workout each time and then I finish with cardio on the elliptical. But I find the gym a little boring so I have added bicycle rides.

lately more strength training, more weights, lunges, core exercises, especially planks, dips for arms, usually 30 -40 minutes, cardio wise highest incline of treadmill and speedwalk for 25-30 min, then usually the stair master for 15-20 minutres...although I need a change bad!:yawn:

My gyms has tons of group fitness classes so its easy to mix it up... zumba, kickboxing, strength, barbell training, step, yoga, pilates.... I've tried everthing. I like to do 3x cardio and 2x weights a week. In between, walking is the best thing you can do. I also love the AMT machines (adaptive motion trainers)