Whats your gym routine?

Daphne1994
Daphne1994 Posts: 32
in Fitness and Exercise
Hey everyone just wondering what everyone's gym routines are, what you do on a weekly basis at the gym. Especially for someone like me who is a women trying to loose weight and build muscle. :D

Replies

  • tacguy
    tacguy Posts: 196
    P90X
  • RachyLovesRattys
    RachyLovesRattys Posts: 143 Member
    Hey there!! While p90X will definitely get you ripped (and it will...my boyfriend did it religiously and I had previously never experienced workouts like that before- I do the yoga and ab ripper sometimes) if you aren't FAITHFULLY committed- it becomes a bit more of a guilt trip than a workout.

    I'm not saying women aren't as strong as men or anything- but we have busy lives and show results slower so it is more of a challenge to pop in an hour (or more) long DVD every day (sometimes twice--if you're really hardcore) and do 15 minutes of the ab ripper...there may just not be enough time in the day. And p90x is DEFINITELY not a night workout!

    I still love p90x though...it's cult status for a reason---it works!

    Now, back to your question--
    I do about an hour of cardio and a half hour of heavy weights a few times a week. If I was doing more, I would definitely see more results, but having gotten sick twice so far in my life change (college student problems...) I did take some sloppy breaks.

    I would say to make sure you vary your workouts (I do Jukari, Yoga, a rebounding (trampoline) class, all in addition to what I usually do) so your body doesn't get used to them and 'make them easier' and always make sure there is weight training involved. A huge aspect of the p90x series is weight training with free weights and resistance bands...this is where the true results come from in my honest opinion.

    And never (never!) forget your cardio! My trainer told me the best way to go at it is to do weight training until you're running out of steam, and then cardio until you literally are spent. I don't know how important the order REALLY is, and sometimes I do it opposite, but what matters is that you're doing it.

    And lots of protein afterwards!! They say that a snack like non-fat greek yogurt (ideally low sugar) has protein and carbs and is an AWESOME after workout fuel!

    Hope I helped!! :D Rock on wit yo new body! :P
  • lorigem
    lorigem Posts: 446 Member
    Hey there -

    I just got into this routine about 4 weeks ago - absolutely love it. 3 days, full body strength training and 2 days HIIT.

    Monday -
    45 Degree Leg Press 3x20
    Seated Row 3x20
    Chest Dip 2x15-20
    Machine Shoulder Press 2x20
    Cable Curl 2x20
    Tricep Extension 2x20
    Plank 3x1 minute

    Tuesday -
    20 minutes/8 rounds HIIT - Ellipitcal .30/1.00 @ 220/140 strides per minute

    Wednesday -
    Smith Machine Squat 3x20
    Seated Calf Raise 2x25
    Lat Pull Down 3x20
    Dumbell Flys 3x20
    Tricep Kickback 2x20
    Standing Dumbell Curl 2x20
    Decline Situps 2xmax

    Thursday -
    Same as Tuesday

    Friday -
    Dumbell Lunge 4x10/leg
    Wide Grip Pull Up 3xmax
    Barbell Bench Press 3x15
    Standing Barbell Curl 3x15
    Close Grip Bench 3x15
    Horizontal Leg Raise 2xmax

    Got the strength training workout from www.muscleandstrength.com
  • sandlerlover
    sandlerlover Posts: 96 Member
    Body pump class when possible (gym has it 3 nights a week, I can usually make it 1-2 times), techniques from the class when I can't, cardio (elliptical, stair machine, bike, etc.)
  • metacognition
    metacognition Posts: 626 Member
    My days go like this although I'm about to add a day of weight training and split up muscle groups:

    Day 1: Cardio (HIIT until tired, then steady state - 60 min total)
    Day 2: Cardio (steady state - 60 min)
    Day 3: Lower Body Weight (4 exercises: smith machine squat, sumo squats, lunges, and smith machine squats again. I sometimes add in glute kicks on the machines, leg press and lying hamstring curls on the machines.
    5 sets of each exercise and 5 - 8 reps at heavy weight. 1 minute rest between sets. Add in 20 plyometric squats between sets if I want to elevate my heart rate extra. 20 - 30 min cardio after if I'm not exhausted
    Day 4: Cardio (steady state - 60 min)
    Day 5: Cardio (HIIT until tired, then steady state - 60 min total)
    Day 6: Upper Body Weights (six combos of two exercises each, 5 sets of each combo, 5 - 8 reps per set at heavy weight. No rest needed. Example: lat pull down / decline push up, lat row / cable fly, standing row / bench press on smith machine, bicep curls / skull crushers, barbell curls / french press, cable biceps / cable triceps pull down or dips.

    Rest day as needed. I took one Saturday.
    Or add another cardio day if a muscle group is still sore.

    I lost most of the last 10 pounds doing this and eating at 1600 calories / day. (currently eating 1900 to maintain at 97 lb and 18% BF)

    Meals: around 6 per day, complex carbs with a protein (I don't follow this well enough - I ate 600 calories of crap food yesterday but I will do better as time goes on) :)
  • Daphne1994
    Daphne1994 Posts: 32
    Thank you everyone for your responses, gave me some great ideas :D
  • GetSoda
    GetSoda Posts: 1,267 Member
    Wendler 5/3/1/ big but boring currently.

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