Workouts anyone?

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emilygray7165
emilygray7165 Posts: 69 Member
in Fitness and Exercise
Thought it'd be cool to share my workouts with you guys so you can steal things from them and stuff, and hopefully other people will choose to share their workouts on here as well! :D
So I alternate between 3 'days', which are ab day, arm/back day and bum/leg day! Here's what they consist of:

Ab Day:
-3 sets of 20 weighted long lever crunches on each side
-2 sets of 10 weighted diagonal get-ups on each side
-3 sets of 20 bicycles
-3 sets of 20 double leg stretch
-side plank with leg lifts, 20 on each side
-1m plank
-3 sets of 15 leg lifts
- 3 sets of 30 hip lifts
-Spider planks, 30 on each side
-3 sets of 10 press ups
-75 oblique rotations
-50 side lunges
-side crunches, 20 each side
- 1m plank

Arm/back day:
-3 sets of 20 pushups
-4 sets of 10 tricep dips
-2m plank
-3 sets of 20 supermans
-3 sets of 20 bicep curls (2.5kg)
-3 sets of 20 bicep curls (1.5kg)
-3 sets of 15 shoulders forwards
-3 sets of 15 shoulders (side)
-3 sets of 30 hip lifts
-side plank with leg lifts, 20 each side
-3 sets of 20 spider planks
-2 sets of 10 pushups
-30s plank
-2 sets of 20 weighted crunches


Leg/bum day:
-4 sets of 20 weighted squats
-45s wall sit
-3 sets of 30 hip lifts
-20 lunges on each side
-3 sets of 15 plié squats
-side squats, 20 on each side
-3 sets of 20 leg raises
-3 sets of 15 reverse ab curl*
-3 sets of 20 bicycles
-45s wall sit
- side plank with leg lifts, 20 on each side
-side crunches, 2 sets of 20 on each side
-10 lunges on each side

I try to incorporate abs into all of them, seeing as that's the area that i want to work on most! What do you think guys? What are your favourite workouts and do you have any set workouts that you do?

Replies

  • JacquiMayCrook
    JacquiMayCrook Posts: 308 Member
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    Oh. My. God. I feel positively lazy reading this!

    My workouts tend to be a brisk 1-2 hr walk, 30 squats, 100 high powerball (or whatever the hell they are called), 30 hip lifts and the barbell and dumbells three times a week. Your list puts me to shame! :sick:
  • emilygray7165
    emilygray7165 Posts: 69 Member
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    It's okay, it's not all in one day so it's fine, they're about 30-45 minute workouts and i do them alongside 6w6p and jogging! :D
    You should try some of mine and see how they treat you!
  • emilygray7165
    emilygray7165 Posts: 69 Member
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    Nothing people? :(
  • astronomicals
    astronomicals Posts: 1,537 Member
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    APSBR FBW :P
  • BeachIron
    BeachIron Posts: 6,490 Member
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    Jim Wendler's 5/3/1 and running about 4 days a week. Except today. It's Father's Day and I'm eating copious amounts of chocolate cake and drinking beer and whiskey while my kids build a fort in our living room out of every sheet, chair and pillow we have in the house.
  • 1fitchick00
    1fitchick00 Posts: 155
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    I am currently doing insanity and absolutely loving it!!
  • skasis_paradigm
    skasis_paradigm Posts: 15
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    I'd be happy to share mine with you. I've been at it since January and I'm already seeing steady gains as I reach for my initial weight goal of 190 pounds. From there we'll see; but i have a large frame, and my trainer's have estimated it to be around 185 to 190. So I'll hit the top half of the estimate before I see where to go from that point forwards.



    Sunday - Ab's and Cardio

    Ab's

    1 Minute Planking
    Leg Raises - 60 Reps
    Straight Crunches - 60 Reps
    90% Crunches - 60 Reps
    Left Crossover Crunches - 60 Reps
    Right Crossover Crunches - 60 Reps

    Cardio - 40 Minutes

    Same

    Mondays - Chest/Triceps, Ab's, Cardio

    Barbell Bench Press - 3 Sets 12/10/8 at 135/145/155
    Incline Dumbbell Press - 3 Sets 12/10/8 at 35/40/45
    Decline Dumbbell Press - 3 Sets 12/10/8 at 35/40/45
    Pec Fly [Machine] - 3 Sets 12/10/8 at 100/100/105
    Horizontal Triceps Extension - 3 Sets 12/10/8 at 22/25/27
    Vertical Triceps Extension - 3 Sets 12/10/8 at 22/25/27
    DB Deadlifts - 3 Sets 12/10/8 at 40/45/50

    Ab's

    1 Minute Planking
    Leg Raises - 60 Reps
    Straight Crunches - 60 Reps
    90% Crunches - 60 Reps
    Left Crossover Crunches - 60 Reps
    Right Crossover Crunches - 60 Reps

    Cardio - 30 Minutes

    Tuesdays - Cardio, Ab's

    Same as Sunday

    Wednesdays - Legs, Back, Ab's, Cardio

    Seated Row - 3 Sets 12/10/8 at 100/105/110
    Lat Pulldown - 3 Sets 12/10/8 at 85/87/90
    Leg Press - 3 Sets 12/10/8 at 265/275/285
    Standing/Seated Calf Raise [Alternates Weekly] - 3 Sets 12/10/8 at 115/125/135 and 105/110/115
    Leg Curl}{Hip Abduction Superset - 3 Sets 12/10/8 at 110/115/120 and 100/107/112
    DB Squats - 3 Sets 12/10/8 at 30/32/35

    Ab's

    1 Minute Planking
    Leg Raises - 60 Reps
    Straight Crunches - 60 Reps
    90% Crunches - 60 Reps
    Left Crossover Crunches - 60 Reps
    Right Crossover Crunches - 60 Reps

    Cardio - 30 Minutes


    Thursday - Ab's, Cardio

    Same as Tuesday and Sunday


    Friday - Shoulders, Biceps, Arms

    Seated DB Shoulder Press - 3 Sets 12/10/8 at 35/40/45
    Front Lateral Raise - 3 Sets 12/10/8 at 32/35/37
    Mid-Lateral Raise - 3 Sets 12/10/8 at 80/85/90
    Rear Delt Pull - 3 Sets 12/10/8 at 75/80/85
    BB Shoulder Shrugs - 3 Sets 12/10/8 at 175/185/195
    Standing Biceps Curl [S-N-W/S-W-N Alternating Weekly] - 3 Sets 12/10/8 at 55/60/65
    DB Wrist Curls - 3 Sets 12/10/8 at 27/30/32

    Ab's

    1 Minute Planking
    Leg Raises - 60 Reps
    Straight Crunches - 60 Reps
    90% Crunches - 60 Reps
    Left Crossover Crunches - 60 Reps
    Right Crossover Crunches - 60 Reps

    Cardio - 30 Minutes



    Saturday - Off

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