Whats your Muscle Building/Strength Routine??

I do a few miles on a stationary and one to two miles on a treadmill after each lifting session.
Monday - Chest & Tri's
Tuesday - Rest/Basketball
Wednesday - Back & Bi's
Thursday - Shoulders
Friday - Legs & core
Weekends - Cardio/rest

I do tons of cardio so recently I started doing a modest two day split for my upper body:

Day 1: Back(lower, middle and Lats), Triceps and Hamstrings
Day 2: Abs, Shoulders and Biceps

I leave my legs out of it since I do cycling and running. tho' I understand I could benefit from also working my legs with machines and weights I just don't have the time right now.
Great workout ideas.

If anybody has a questions as to how any move is done or how to target specific muscles, I've found http://www.bodybuilding.com/exercises/ site to be a very good source of information and ideas.

i need a strength training routine, ive been focusing so much on cardio for hight cal burns over the past 3 months thay ive lost alot of muscle! damnnnn! bump for later

I like your workout OP

Here is mine

I do

Upper A
Lower A
Light Cardio/Abs
Upper B
Lower B
Heavy Cardio Abs

I do not take days off and I workout on weekends.

However, I do take one day off after a month, and a week off after Three months.


Upper A

Flat Bench Press 5x5
Cable Fly Triple Drop Set
Bent over Rows 4x8
Weighted 45lb chin-ups 3 set max
Non weighted chin-ups 1 set max
Dumbbell Single Arm Arnold Press 4x8
Side Lat Raises 3x12
1 Set EZ Bar 85lb curl max
2 Set Dumbbell Curl (varies)
1 Set Cable Rope Curl
Rope Tricep Pull Down 3x12

Lower A

Back Squat 5x15 (I prefer higher reps low weight as I am in my mid 30’s watching pressures on my left knee)
Stiff Leg Dead Lift 4x15
Static Squat 3x12
Hamstring Curl Drop set 3x12
Seated Calves 3x15
Farmer’s Walk 2 or 3 sets

Upper B

Incline Bench 5x8
Incline Cable Flyes triple drop set
45lb weighted Pull Ups 2 sets
1 set pull ups
Lat Pull downs 2x10
Cable Rows 3x12
Barbell Press 4x8
Front Lat Raises 3x12
Bar Bell Curls 3x12
Weighted Dips 45lb 2 set max
Non weighted dips 1 set max

Lower B

Front Squat 4x15
Dead Lifts 4x15
Dumb Bell Lunges 3x12
Hamstring Curl 3x12
Standing Calf Raises 3x12
Farmer’s Walk 2 or 3 sets

I began running three months ago, and started incorporating strength training two weeks ago. I use Mark Lauren's You Are Your Own Gym, he has a book that explains his exercises and an app that helps you track what you have done. I thought it was going to be easy...but either I'm a huge wimp or it's fairly difficult. The best part is that I can do these exercises anywhere, I don't have to have any special equipment or access to a gym.

Day 1: upper body
Day 2: run 5k
Day 3: lower body
Day 4: run 5k
Day 5: upper body
Day 6: run 5k
Day 7: core

Mon - Lower A
Tue - Upper A
Wed - Running
Thur - Lower B
Fri - Upper B
Sat - Running
Sun - Yoga

Lower A:
BW Pistol Squats
BW Shrimp Squats
125M @8% max effort hill sprints
Plyo Lunges
Jog to/from hill

Lower B:
BW Pistol Squats
Weighted (DB) Pistol Squats
Glute-Ham Raises
Plyo Pistol Squats
Other assorted BW leg exercises

Upper A:
One Arm Pushups
Tuck Front Lever Rows
Handstand Pushups
Pullups
Dragon Flags
DB Curls

Upper B:
Front Lever Progression
Back Lever Progressoin
Planche Progression
Floor L-Sit
Freestanding Handstands
Pullups
Pushups

.....annd more importantly....

500 calorie per day surplus, 1g protein per lb of bodyweight per day

Monday - Chest / Tri
Bench Press 12x2 Negatives 12x1
Push Ups 12 reg, 6/6 one leg negative, 12 diamond
Bar Dips 12x3
1 arm cable chest fly 12x3
DB pull overs 12x3
Tricep cable pushdown 12x3
Tricep bench dips - straight leg 12x3

Tuesday - Legs
BB squats 12x3
SB Triple Threat leg curls 20/20/20
BB front squats 12x3
Calf raises w/weight 45x
Rev. Lunge 12x3
Banded leg ABD ADD - black band
Leg ext. 12x3
42inch box step ups - 100x (or 50x counting one leg)

Wednesday - Back/Bi/shoulder
Chin ups - 10x3
Deadlifts - 10x3
Pull ups wide grip - negatives 15x
DB one arm bent over row - 10x3
Straight arm pull down - 10x3
BB upright rows - 10x3
Rev. fly - 12x3
DB lat raises & shoulder shrug 10x2
DB side bends - 10x3
Bicep 21s x 2
DB alt hammer curl 12x2

Thursday - Rest

Friday - Yoga

Saturday - Endurance / Core
jumping jacks
burpees
plank
plank jacks
mnt climbers
jump squats
full sit ups
boat hold
spidey plank
MB twist


Sunday - Rest



I also do mini 2+ mile cardio around the subdivision avg. 3x week

Pushups and pullups and all their glorious variations.

Bodyweight workouts all the way for me. Running/swimming mixed in there as well. Stappers, tabatas, supersets, etc

The only thing I could add to all this is this:

large muscles, heavy weight, once a week

I vary all my routines all the time.....mainly because I don't won't my body to get comfortable in my workout. Also, for variation.

HELP! I was just about to create a new thread when I saw this subject. I do pretty good in getting in the cardio, lots of walking, elliptical, stairs, etc., but when it comes to "strength" - I am no where, lost, no clue, nuttin, nada, zilch. And when I read some of these, my whole body began to ache and scream and said no wonder I ain't been doing it.
I do not belong to a gym and have no room at home for any further equipment, would someone please give me some BEGINNER strength exercises or training that I can do at home with things I have around the house, etc. p.s. I ain't no young spring chicken, way over 50 and just been at the diet and exercise since end of June.
Thank all of you so much.