What Strength training exercises do you do??

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

I subbed calf raises for behind the back wrist curls.

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?

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 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?

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.

Exercises I do in strength rep ranges:

Back Squats
Conventional Deadlifts
Standing Overhead Press
Flat Barbell Bench Press

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.

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.

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

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.

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!

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.

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