Post Your Routine (Just Post, No Crit)
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FrnkLft
Posts: 1,821 Member
So I thought it would be cool if everyone could post their routines. NO CRITICISM, just post what you're doing/what works for you.
(Wendler's 5/3/1 program, BBB Template 2, Var 2 (from Beyond 5/3/1))
Day1: Bench 5/3/1 & Press 5x10
+ Dips, Laterals, Incline BB, Curls
Day 2: Deadlift 5/3/1 & Squat 5x10
+ DB Row/Chins, DB Shrugs, Calf Raises, Cable Crunch
-Rest-
Day 3: Press 5/3/1 - Bench 5x10
+ Dips, Laterals, Incline BB, Curls
-Rest-
Day 4: Squat 5/3/1 - SL Deadlift 5x10
+ DB Row/Chins, DB Shrugs, Calf Raises, Cable Crunch
-Rest -
(Wendler's 5/3/1 program, BBB Template 2, Var 2 (from Beyond 5/3/1))
Day1: Bench 5/3/1 & Press 5x10
+ Dips, Laterals, Incline BB, Curls
Day 2: Deadlift 5/3/1 & Squat 5x10
+ DB Row/Chins, DB Shrugs, Calf Raises, Cable Crunch
-Rest-
Day 3: Press 5/3/1 - Bench 5x10
+ Dips, Laterals, Incline BB, Curls
-Rest-
Day 4: Squat 5/3/1 - SL Deadlift 5x10
+ DB Row/Chins, DB Shrugs, Calf Raises, Cable Crunch
-Rest -
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Replies
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This week was/is:
Mon: Back/abs
Tues: 30 min. Cardio/shoulders (was supposed to do legs but we were short on time)
Wed: 3 hours pole dancing lessons (we were going to go to the gym this a.m. but it's tri day and tri+pulling body weight up on pole = not cool! LOL)
Thurs: 30 min. cardio/tris/legs
Fri: (If we get up early enough) 30 min. cardio/bi's/abs
Start over Monday with Chest/legs (Saturday was chest day)
I do different exercises/use different equipment each time. I'll do free weights one week, cable, smith press (don't have a squat rack and NO I am NOT going to go to a different gym just because it lacks that one particular piece of equipment. That's ludicrous IMO). Legs and abs I'll do different exercises as well.
30 min. of cardio before works for me because if I don't do it before I won't do it at all and I have not felt that my lifting has suffered or that I can't lift heavy.
I typically do 3 sets of 10 on the lifting (or 10/8/6), going up in weight each set. I lift until failure and if I can only get 3 reps out on the heaviest weight I then drop it down and finish it out. The next week I'll do the same weight and try to get 4 on the heaviest and just keep working it up that way before upping the weight again.0 -
Monday: Chest and Tris - 4 exercises each. 4 sets x 10 reps
Tuesday: cardio - elliptical 45 mins
Wednesday: back and bis - 4 exercises each. 4 sets x 10 reps
Thursday: cardio - elliptical 45 mins
Friday: legs 4 exercises. 4sets x 10 reps OR P90X Legs and back DVD (but skip back)
Saturday: active day, no formal exercise. Long walk, yard work, other projects around house
Sunday: rest0 -
u\l\rest\u\l\rest\rest
Upper A
Superset
Flat bench barbell press 3x8
One arm dumbbell row 3x8-10
Superset
Seated behind the neck press 3x8-10
Pull up 3xfail
Superset
Lying tricep extension 3x10-12
Curl 3x10-12
Giant Set
Shrugs 3x10-12
Face Pulls 3x10-12
Lateral raises (cable tower) 3x10-12
Lower A
Squat 3x8
Stiff legged deadlift 5x12-15
Straight leg calf press 3x12-15
Seated calf press 3x12-15
Standing cable crunch 3x12
Upper B
Superset
Standing barbell press 3x8
Chin ups 3xfail
Superset
Incline dumbbell press 3x8-10
Barbell row 3x8-10
Superset
Lying tricep extension 3x10-12
Curl 3x10-12
Giant Set
Shrugs 3x10-12
Face Pulls 3x10-12
Lateral raises (cable tower) 3x10-12
Lower B
Deadlift 1x8
Front squat 5x12-15
Standing\straight leg calf press 3x12-15
Seated calf press 3x12-15
Hanging leg raises 3xfail0 -
These are giving me ideas on how to vary mine! Currently...
Monday: rest
Tuesday: strength/conditioning for 30mins (kettlebell/squats/abs...)
Wednesday: 3-4mile run
Thursday: rest or strength/conditioning
Friday: 3-4mile run
Saturday: 7-10mile run (depending on race schedule)
Sunday: gym: elliptical + whichever weights machines I can get near.0 -
http://backonpointe.tumblr.com/post/15968075542/a-daily-exercise-plan-do-these-exercises
I do 2 sets of the corresponding day back to back, works out to be about 20-30 minutes. I take a day off, but it's flexible, sometimes on the weekend sometimes not
I also do 2 non consecutive dumbbell days of:
2x10 clean jerk and press
2x10 squats
2x10 lunges
2x10 tricep extensions
2x10 bent over row0 -
1 hour of kickboxing M, W, F
NROLW Th, Sun
Sometimes a walk on my lunch break on Tuesdays
Sometimes a hike or tennis with the hubby on Thursday while kids in preschool0 -
Approximately 1 hr per day of cardio plus:
Weight training: Allpro beginners routine: Mon, Weds, Fri
Kickboxing: Tues, Thurs0 -
Monday:
- Rest day, 6km walk
Tuesday:
- 5km-10km run - tempo
- 20km cycling
Wednesday:
- 20km cycling
- 45 minutes 5x5 lifting (squats, bench press, barbell rows)
- 30 minutes swimming laps (800m-1000m)
Thursday:
- 5km run - recovery
- 30km-40km cycling
Friday:
- 20km cycling
- 45 minutes 5x5 lifting (deadlifts, overhead press, barbell curls, close-grip bench press)
- 30 minutes swimming laps (800m-1000m)
Saturday:
- 5km-10km run - moderate
- cycling 20km
Sunday:
- 30 minutes 5x5 lifting
- cycling 20km0 -
Monday
Squat 4x3-5 reps
Romanian Deadlift 3x6 or Regular deadlift 1x3-5 ramping the weight up.
leg press 3x8-10
Calf work sets/reps vary
Tues
1A bench 4x5
1B chest supported or 1 arm rows 4x5
Bench, rest 90 sec, rows, rest 90 sec and repeat.
OHP 3x10
2A Chins or pulldowns
2B Dips
Rest 60 sec between 2A and 2B
15-20 min cardio
Wed Rest
Thurs
Front Squats 3x8-12
Lunges, bulgarian split squats or step-ups 3x8-12
Leg press 3x12-15
Glute ham raise or leg curls 3x12-15
Fri
OHP barbell or dumbbell 3x6-10
Incline press (barbell or dumbbell) 4x8-12
Fly movement (incline, decline or flat) 3x12-15
Lateral Raises 3x10-12
Tricep exercises 5x10-12
15-20 min of cardio
Sat
Horizontal rowing movement (barbell rows, dumbbell rows, cable rows or chest supported rows) 4x8-12
Pulldowns or pullups 4x8-12
close grip pull down 3x10-12
Face pulls 3x12-15
shrugs (optional) 3x8-15
bicep exercises 5x8-12
15-20 min of cardio0 -
ICF 5x5.
LISS cardio when I wanna.0 -
Monday-Wed-Fri: C25k, elliptical and bike - total 40 minutes
Tuesday-Thursday: Strength training, including weight lifting, push-ups, planks, squats, wall sits, mountain climbers, bicycle crunches, various butt lifts (lol), leg presses, etc. - Total 50 minutes.0 -
ICF 5x5.
LISS cardio when I wanna.
Same here. Though I do try to add a HIIT session at least once a week.0 -
Each workout is different, since my goal is "general physical preparedness". But typically it's a full-body workout every 2-3 days that includes:
3-4 sets of legs, including one lunge and 1 plyometric set
2 pushing sets
2 pulling sets, including 1 bent-over row
1-2 shoulder sets
1 core set
Almost all sets are done standing, for maximum functionality.
On non-lifting days i do various cardio & metabolic work (agility ladder, medicine ball slams, battling ropes, etc).
Short runs throughout the day on most days.0 -
AllPro's Simple Beginner Routine -
"Originally Posted by allpro
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days."0 -
sets mostly 5 reps from 1-20
day 1
chest
bench press
inclined dumbbell press
cable flys
machine press
dips
day 2
back
used to do deadlifts but hurt my back
t-bar rows
one arm dumbbell row
machine row
lat pull down
pull up/chin ups
shoulders
OHP overhead press
seated press
farmer walks
dumbbell shrugs
front raise & lateral raises
arms
barbell curls
machine pressdown
cable curl
cable push down
one arm dumbbell curl
one arm dumbbell triceps extension laying down
forearm curls
legs
front squats 10 sets
machine leg extensions
machine leg curls
seated calve raises0 -
I lift and do a little cardio every other day, alternating between two workouts (roughly, legs and shoulders on one day, chest and back on the other.) Then I do 60-90 minutes of cardio on the in-between days. My goal right now is still weight loss (male, 6'4", 223 lbs as of this morning), so I'm eating at a pretty substantial deficit (1500 net calories/day) and have pretty much stalled in all my lifts. Once I get down under 200lbs or so, I plan to start eating more and doing Wendler's 5/3/1 to get a bit stronger, before switching back to cutting. Anyway, here are my workouts, with my (admittedly wimpy) working weights:
Workout A:
5x10 squat (155 lbs)
5x5 DL (225 lbs)
5x10 OHP (80 lbs)
5x10 upright row (80 lbs)
30-45 minutes cardio
Workout B:
5x10 chest press (155 lbs)
5x10 incline DB press (100 lbs)
5x10 flys (55-70 lbs, depending on the machine or dumbells)
5x10 lat pulldown (140 lbs)
5x10 bent-over row (100 lbs)
5x10 cable row (120 lbs)
30-45 minutes cardio0 -
You've lost 323 pounds??0
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Mon-sat : 40-60 min of cardio
Mon, wed: arms, chest, shoulders
Tue, thurs: leg, abs, butt
Sat: all0 -
You've lost 323 pounds??
325 lbs, as of this morning. :glasses:0 -
You've lost 323 pounds??
325 lbs, as of this morning. :glasses:
Freaking amazing! good for you!!!0
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