Share Your Workout Routine
blonde71
Posts: 955 Member
I thought it would be nice if we could share the workouts that we are doing. If you wanted to add why you like your routine and goals you hope to accomplish that would good too. This is not a place to critique anyone's workouts or rip them apart but merely to share with other members what you do to stay fit. So, play nice. 
I'll start:
It's a 4-day split routine (upper/lower). I plan to start after Labor Day because I'm a SAHM and the kids are home for the summer so time is limited. Anyway....
Monday - Upper Body A
DB Incline Bench Press
Bent-over row
DB shoulder press
Pullover
DB bicep curl
Finisher: KB swings 2x25 with an 11.36kg KB
Tuesday - Lower Body A
Squat
Stiff-legged deadlift
Glute bridge
Kneeling leg curl
Standing calf raise
Abs
Lying leg raise
Plank
Finisher: 10-15 minute walk for heart health
Thursday - Upper Body B
Dips
Push-ups
DB front raise
Tricep kickback
DB reverse curl
Finisher: same as Monday
Friday - Lower Body B
Deadlift
Lunges
Seated calf raise
DB shrugs
Abs
Plank
Prone cobra
Finisher: same as Tuesday
- It's a 12-week program divided into: week 1-4, week 5-8 and week 9-12. I plan to cycle through this 2-3 times. Exercises remain the same throughout the twelve weeks.
- Week 1-4: sets/reps: 3x8-12 rest period: 1 minute Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 1 minute and 2 sets.
- Week 5-8: sets/reps: 3x6-8 rest period: 90 seconds Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 90 seconds and 2 sets.
- Week 9-12: sets/reps: 3x4-6 rest period: 2 minutes Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 2 minutes and 2 sets.
I was previously doing full-body workouts three times a week. I'll have more time in the fall when both my sons are attending full-time school so I thought I'd switch to a split routine - one more day but a slightly shorter workout overall. Also, hoping to add a few total inches between my bust and hips performing this type of workout while gaining strength.
Anyone else?
I'll start:
It's a 4-day split routine (upper/lower). I plan to start after Labor Day because I'm a SAHM and the kids are home for the summer so time is limited. Anyway....
Monday - Upper Body A
DB Incline Bench Press
Bent-over row
DB shoulder press
Pullover
DB bicep curl
Finisher: KB swings 2x25 with an 11.36kg KB
Tuesday - Lower Body A
Squat
Stiff-legged deadlift
Glute bridge
Kneeling leg curl
Standing calf raise
Abs
Lying leg raise
Plank
Finisher: 10-15 minute walk for heart health
Thursday - Upper Body B
Dips
Push-ups
DB front raise
Tricep kickback
DB reverse curl
Finisher: same as Monday
Friday - Lower Body B
Deadlift
Lunges
Seated calf raise
DB shrugs
Abs
Plank
Prone cobra
Finisher: same as Tuesday
- It's a 12-week program divided into: week 1-4, week 5-8 and week 9-12. I plan to cycle through this 2-3 times. Exercises remain the same throughout the twelve weeks.
- Week 1-4: sets/reps: 3x8-12 rest period: 1 minute Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 1 minute and 2 sets.
- Week 5-8: sets/reps: 3x6-8 rest period: 90 seconds Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 90 seconds and 2 sets.
- Week 9-12: sets/reps: 3x4-6 rest period: 2 minutes Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 2 minutes and 2 sets.
I was previously doing full-body workouts three times a week. I'll have more time in the fall when both my sons are attending full-time school so I thought I'd switch to a split routine - one more day but a slightly shorter workout overall. Also, hoping to add a few total inches between my bust and hips performing this type of workout while gaining strength.
Anyone else?
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Replies
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Monday: Squats, RDL and assistance work
Tuesday: Bench press, bent over row + assistance
Thursday: Deadlift, Front squat + assistance
Friday: weighted chinups, overhead press + assistance work
My assistance work includes rest-pause reps to get in some extra volume for the main areas I'm working, as well as a few sets for smaller bodyparts like arms and calves.0 -
bump0
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It's based on Starting Strength.
Reps, Exercise, Increase each session
A:
3x5 Squats +10lb
3x5 overhead press +5lb
3x5 Let-me-Ups (Back to power cleans once my back is 100%)
3x5 Chin Ups
B:
3x5 Squats +10lb
3x5 Bench Press +5lb
1x5 Deadlift +15lbs
3x5 Pull Up
Wife is on the same program, but smaller increments. She does pendlay rows instead of cleans.0 -
I've been using the Muscle and Strength home dumbbell workouts for 3 weeks, and I really like them: http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
I've seen increasing strength gains, and I love the fact that they are "simple" - I was doing NROL4W, and got so bogged down in the different exercises I almost gave up, and then I found the M&S ones!0 -
I put my favorite workouts in the middle of the week so I'm less likely to skip....so, here's mine:
Wed: Legs
Squat
Leg Press or Romanian Dead Lifts
Leg Ext
Leg Curls
Abductor
Adductor
Calfs
Stair Treadmill
Thurs: Chest
Flat Bench
Dumbell Incline (or Smith Incline)
Machine Decline
Flys
Reverse Grip Front Shoulder Press
Abs
Elliptical
Fri: Back
Some form of pulldown (Close Grip, Wide Grip, etc)
Bent over barbell row
Dumbbell Row
Seated Row
Back Ext
Abs
Run
Sat: Tri's and Calfs
French Curls
Standing Dumbbell Tri Ext
Cable Pull Down (V-Bar or Rope)
Single Arm reverse grip pulldown or dumbbell kickbacks
Seated Calf
Donkey Calf or Leg Press Calf
Abs
Run
Sun: Shoulders
Machine Press
Dumbell seated press or Smith machine press
Dumbbell Lat Raises
Reverse Pec Deck
Barbell Shrugs
Dumbell Shrugs
Abs
Elliptical
Mon: Bi's and forearms
Barbell Curls (wide or close Grip)
Lying Cable Curls
Single arm cable curls
Incline Dumbbell curls
wrist curles
reverse grip wrist curls
Tues: REST0 -
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I've just started a new routine after doing the stronglifts program for almost three months. Here it is, happy for any feedback:
All exercises are 3x12
Monday:
Bench Press
Close Grip Bench Press
Military Press
Pendlay Row
Tuesday:
Deadlift
Front Squat
Good Morning
Barbell Shrugs
Wednesday: Rest
Thursday:
DB Bench
Incline Bench
Plate Raise
Pullup
Friday:
Squats
Straight Leg DL
Dimel Deadlifts
Dumbell Shrugs
Saturday: Cardio
Sunday: Rest0 -
I do a 4-day split as well and I tend to vary more with reps and weight than exercises themselves, and also depends on what I have time for:
Upper:
DB bench
Tricep row
Shoulder press
Dips
Chinups
Pullups
Pushups
DB incline press
BB bent over row
Lat pulldowns
Seated row
Upright row
**on Upper days, I do sprint intervals after for anywhere from 20-45 minutes.
Lower/abs:
BB squats
BB walking lunges
Leg press
Sumo squats
Good mornings
Hyperextensions with plate
Alternate renegade rows
Planks
Air bike
Tuck-ins
TRX moves like body saw and pull-ins
I really like Spin class, sometimes I will "sacrifice" a leg day to attend the class
Aside from the split I try to get one day of endurance cardio.... and I am generally really active on the weekends (hiking, biking, etc.)
ETA: I'm not doing ALL those exercises 2x week. Example - I do about half the Upper list one day, the other half the other Upper day.0 -
Rayman: more rows on you're bench day. You want at least as many pulls as presses.
Me: smolov (reps x sets)
M: squat 9x4 70%
W: squat 7x5 75%
F: squat 5x7 80%
S: squat 3x10 85%
Week 2. Same add 10kg (22lbs)
Week 3 Same add 5kg (11lbs)
I do some other random stuff after just depending on how dead I am. Pullups, rows, bench & SOHP. No specific routine at the moment. No deadlifts allowed while on smolov.
Eat lots, try not to die. :laugh:0 -
3-day Split - I switch the "big lifts" reps and sets every few weeks. e.g., 5X5, 5/3/1, 12/10/8/6, etc. Assistance work will be around 3 or 4 sets of 6-8 or 8-12, depending on the exercise.
Chest and Biceps
Shoulders and Legs
Back and Triceps
Chest: Flat Barbell Bench, Incline Dumbbell Bench, Decline Barbell Bench, Dumbbell Flyes or Cables
Biceps: Dumbbell Curl, Preacher Curl with EZ bar, plus one or two others (incline curl, cables, hammer curl, etc.)
Shoulders: Clean and Jerk, Dumbbell Press, Barbell Press behind head, Front Raises, Lateral Raises, Rear Delt Flyes
Legs: Squat, Calf Raises, Straight-Leg DL or Leg Curls
Back: Pull-ups, Deadlift, Barbell Row, Dumbbell Row, Pulldowns, Seated Row (1 or 2 arm), Lat Pulldowns or Pullovers, Lower Back Extensions
Triceps: OH French Press with Dumbbell, Close-grip Bench, Push-downs, Reverse-grip pull-down0 -
Each one of these has 3 variations 5x5, 4x10 and 3x15 each with different rests
Workout A
Superset 1
Dumbbell Incline press 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Seated row 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Superset 2
Dumbbell Shoulder Press 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Lat Pull Down 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Superset 3
Narrow Grip Bench 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
High Pull 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Swiss ball crunch
Workout B
Superset 1
Squat 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Deadlift w/ Shrug 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Superset 2
Bugarian Split Squat 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Step Up 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
Crunches0 -
Monday - Max effort upper body, bench, board press, floor press, etc. Sometimes overhead. 2-3 week waves of the same exercise with minor variations each week. Usually heavy on the triceps for accessory work.
Tuesday - Max effort lower body, good mornings, rack pulls, box squats, etc. A lot of hamstring and lower back accessory work.
Thursday - dynamic effort upper/lower, I alternate these each week. Accessory work here fills in the gaps with things like shoulders, upper back, quads, etc.
Saturday - Strongman events, stones, circus DB, medley stuff, etc. Usually a longer workout with more rest between sets.
GPP work like sleds get put in where I can 2-3 times a week, same with core work.0 -
I'm going to be trying a lazy man's lifting routine. I took the days from 5/3/1, but the setXrep scheme is Reverse Pyramid Training. I will be doing 1 (maybe 2 in some cases if need be) accessory exercises.
Monday - Press Day:
Standing Overhead Press
Warm up sets
Top set 4-6 reps
Set 2 (10-15% less weight) 6-8 reps
Set 3 (10-15% less weight) 8-10 reps
Inverted Rows (working my way up to doing Chin-Ups)
3 sets to failure
Tuesday: Deadlift Day
Deadlift
Warm up sets
Top set 4-6 reps
Set 2 (10-15% less weight) 6-8 reps
Set 3 (10-15% less weight) 8-10 reps
1 Abdominal Exercise
3 sets to failure
Thursday: Bench Press Day
Bench Press
Warm up sets
Top set 4-6 reps
Set 2 (10-15% less weight) 6-8 reps
Set 3 (10-15% less weight) 8-10 reps
1 Type or Row
3 sets of 10
Possibly Also Lying Tricep Extension
3 sets of 10
Friday: Squat Day
Warm up sets
Top set 4-6 reps
Set 2 (10-15% less weight) 6-8 reps
Set 3 (10-15% less weight) 8-10 reps
Romanian Deadlift
3 sets of 10
Going to try to do whatever cardio I can 3-5 days a week as well.0 -
Here's a pretty intense workout Im trying: http://www.t-nation.com/free_online_article/most_recent/accumulate_intensify_dominate
I started doing high rep work 2 yrs go, switched to powerlifting about 6 months ago, recognized some postural & shoulder issues and now back to bodybuilding style.
Currently dedicating one day per week to fixing my winged scapula & strengthening my serratus anterior, while doing the 4 day split in the link above. Also walking dogs x40min daily & pole dance (for sport) 2-3x weekly.0 -
Sorry to dig up old threads, but trying to get some motion in here : )
I am doing stronglifts so this is my weekly routine:
MON
Squats 5 x 5
Bench 5 x 5
Barbell Row 5 x 5
TUES
Chinese Yoga for 60 mins
WEDS
Squats 5 x 5
Overhead Press 5 x 5
Deadlifts 1 x 5
FRI
Squats 5 x 5
Bench 5 x 5
Barbell Row 5 x 50 -
Mon - Thurs
Squats, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reset reps
Bench, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reste reps
5 minute rest
Squats, (80% of above weight) 3x6, adding 1 rep per workout to reach 3x8, add weight, the reset reps
Bench, (80% of above weight) 3x6, adding 1 rep per workout to reach 3x8, add weight, then reset reps
Tues - Fri
Deads, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reset reps
Mil Press, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reset reps
5 minute rest
Barbell Rows, 3x6, adding 1 rep per workout to reach 3x8, add weight, the reset reps
Mil Press (80% of above weight) 3x6, adding 1 rep per workout to reach 3x8, add weight, then reset reps
Doug Hepburn Workout "A" Routine0 -
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Im doing almost the same as this! Found a program online had hubby tweak it a bit though.. How is it working for you?I thought it would be nice if we could share the workouts that we are doing. If you wanted to add why you like your routine and goals you hope to accomplish that would good too. This is not a place to critique anyone's workouts or rip them apart but merely to share with other members what you do to stay fit. So, play nice.
I'll start:
It's a 4-day split routine (upper/lower). I plan to start after Labor Day because I'm a SAHM and the kids are home for the summer so time is limited. Anyway....
Monday - Upper Body A
DB Incline Bench Press
Bent-over row
DB shoulder press
Pullover
DB bicep curl
Finisher: KB swings 2x25 with an 11.36kg KB
Tuesday - Lower Body A
Squat
Stiff-legged deadlift
Glute bridge
Kneeling leg curl
Standing calf raise
Abs
Lying leg raise
Plank
Finisher: 10-15 minute walk for heart health
Thursday - Upper Body B
Dips
Push-ups
DB front raise
Tricep kickback
DB reverse curl
Finisher: same as Monday
Friday - Lower Body B
Deadlift
Lunges
Seated calf raise
DB shrugs
Abs
Plank
Prone cobra
Finisher: same as Tuesday
- It's a 12-week program divided into: week 1-4, week 5-8 and week 9-12. I plan to cycle through this 2-3 times. Exercises remain the same throughout the twelve weeks.
- Week 1-4: sets/reps: 3x8-12 rest period: 1 minute Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 1 minute and 2 sets.
- Week 5-8: sets/reps: 3x6-8 rest period: 90 seconds Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 90 seconds and 2 sets.
- Week 9-12: sets/reps: 3x4-6 rest period: 2 minutes Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 2 minutes and 2 sets.
I was previously doing full-body workouts three times a week. I'll have more time in the fall when both my sons are attending full-time school so I thought I'd switch to a split routine - one more day but a slightly shorter workout overall. Also, hoping to add a few total inches between my bust and hips performing this type of workout while gaining strength.
Anyone else?
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I have a bit of an awkward weekly work schedule with alot of traveling and mixed equipment so mines changed into a 3 day which doesn't really follow a muscle group on some days;
Mon;
Bench press 4x12
Close grip press 4x10
Tuesday;
Steady state flat cardio 30minutes
Wednesday;
Smith squat 4x10
Romanian deadlift 4x10
Calf rises 3x12
+
Lateral pulldown 4x10
Superset with
Shoulder press 4x12
Thursday;
Stay state incline Cardio 30 minutes
Friday;
Rest (traveling)
Saturday;
Curls 4x10
Deadlift 4x10
Sunday;
Cross county Cardio 25-35 minutes
I'd appreciate some suggestions if anyone has any, I'm struggling to cut my last 10-15lbs atm.0
This discussion has been closed.