What is YOUR Gym Routine???

bump for when my physical therapist gives me the green light to go back to the gym : )

Monday - Legs sqauts,leg press, hammy curls and calf raises.
Tuesday - Chest Bench Press(barbel or dumbell), Incline bench, dumbell flies and dips
Wed - Back Pullups/Chinups, Deadlifts, Seated Row, Lat pull downs.
Thursday - Shoulders Shoulder or Military press, Shrugs, Upright rows and side raises
Friday - biceps/triceps bicep curls,hammer curls,skull crushes and tricep pulldowns.
sat and sun rest.

10,8,8,6,4 reps going up in weight each time.

5/3/1 (lifting) 4x per week plus accessory exercises, stretching, foam rolling. I walk to and from the gym, half hour each way. I train with kettlebells twice a week at home, and I go out for walks and stretch/foam roll on those days as well. I take one day as a rest day, but I typically go out for a nice walk and do a bit of stretching/foam rolling on that day as well.

Cardio 6 days per week, usually elliptical on hills for 30-45 minutes. Weights M-W-F on machines (which will be changing as of today to a 4 split with free weights and/or body weight and much heavier).

Because i do a lot of classes, i tend to go to the gym straight afterwards and do 30mins of weights.

Followed by 25mins of gentle cardio (on the stationary bikes)

If i am not going to a class i tend to do 30mins on the treadmill jogging, followed by my 30mins of weights and then i finish up with 30mins of stationary bike. I push myself a bit more on the cardio machines if i have not just been to a class.

Mainly use the treadmill when I'm at the gym and at least once or twice a week I will go swimming.

Mostly free weights. Not a fan of machines and I don't feel that they allow you to work as hard.

It depends on the machine. Some provide tension throughout the movement, unlike dumbbells. I read the Preacher Curl machine and the Lateral Cable Raise are examples. I've always read that there is no real substitute for the Lat machine. I do a mix of free weights and machines.

Free Weights

Pros: Can use lighter weights; machine may be too big, weights come in smaller increments, more control, more muscles engaged, develops proprioception


Machines

Pros: Form is somewhat less important, can use heavier weights without help,machine may be engineered to provide more tension during the entire movement

Most machines are crap. They keep trying to improve them but they keep coming up short. The biggest problems with them are that they force everyone into exactly the same joint movement which will be wrong for a good number of users, and they isolate the muscles unnaturally. That is not to say that they should never be used (except the Smith Machine which, the best I can tell, has zero purpose and will kill your joints) but they shouldn't form the basis of anyone's program UNLESS the person has no other option due to specific injuries or availability.

Tension throughout a movement can be achieved with chains if someone is trying to bust through a plateau. Otherwise, that is basically a sales pitch for machines. All this attention to functional strength and people still ignore the advantages of free weights.

I pointed out the advantages of both and said I use both. Weights, machines, and other devices don't always perform exactly the same way. There are some exercises where you can get a better workout if you use the machine. It depends on what you're looking for and your options.

In a good/typical week, I go to the gym 4 times (and take 1 60 minute cardio/body weight strength class).

First thing I always do when I get there is my lifting - 2 days upper body, 2 days lower body/abs. I just use the circuit machines since I will need a LOT of help when I start free weights (bad joints) and I can't afford a PT right now, but I do try to lift "heavy." (ETA - I do know that machines are not at all preferable to free weights. Like I said, I would love to do them, and I'm currently saving up for 4-5 sessions [at least] with a trainer to ensure that my form and everything is correct. I have some really weak joints and, for me, the machines make more sense right now in order to prevent injury, but it's not my long-term plan.) I don't know all the exact official names for the exercises, but - upper body is biceps curls (I actually do these with free weights), chest press, a row machine, shoulder press, a pull-down machine, and a triceps press; lower body/abs is a leg extension, leg curl, glute press, leg press, inner and outer thighs, a twisty ab machine thing and then crunches. 3X10 of each.

Then, after that, I do whatever cardio necessary to hit my TDEE goal for the day (I use a Fitbit so I know my NEAT for the day and I typically go in the evenings so I don't really get a lot of activity in after the gym). Sometimes that's 0, sometimes it's 45 minutes. I switch it up between the treadmill (and switch that up w/ inclines, speed, etc) and the elliptical.

Thanks for all the routines. Gave me some great ideas.