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blonde71
blonde71 Posts: 955 Member
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I thought it would be nice if we could share the workouts that we are doing. If you wanted to add why you like your routine and goals you hope to accomplish that would good too. This is not a place to critique anyone's workouts or rip them apart but merely to share with other members what you do to stay fit. So, play nice. :smile:

I'll start:

It's a 4-day split routine (upper/lower). I plan to start after Labor Day because I'm a SAHM and the kids are home for the summer so time is limited. Anyway....


Monday - Upper Body A

DB Incline Bench Press
Bent-over row
DB shoulder press
Pullover
DB bicep curl

Finisher: KB swings 2x25 with an 11.36kg KB

Tuesday - Lower Body A

Squat
Stiff-legged deadlift
Glute bridge
Kneeling leg curl
Standing calf raise
Abs
Lying leg raise
Plank

Finisher: 10-15 minute walk for heart health

Thursday - Upper Body B

Dips
Push-ups
DB front raise
Tricep kickback
DB reverse curl

Finisher: same as Monday

Friday - Lower Body B

Deadlift
Lunges
Seated calf raise
DB shrugs
Abs
Plank
Prone cobra

Finisher: same as Tuesday

- It's a 12-week program divided into: week 1-4, week 5-8 and week 9-12. I plan to cycle through this 2-3 times. Exercises remain the same throughout the twelve weeks.

- Week 1-4: sets/reps: 3x8-12 rest period: 1 minute Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 1 minute and 2 sets.

- Week 5-8: sets/reps: 3x6-8 rest period: 90 seconds Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 90 seconds and 2 sets.

- Week 9-12: sets/reps: 3x4-6 rest period: 2 minutes Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 2 minutes and 2 sets.

I was previously doing full-body workouts three times a week. I'll have more time in the fall when both my sons are attending full-time school so I thought I'd switch to a split routine - one more day but a slightly shorter workout overall. Also, hoping to add a few total inches between my bust and hips performing this type of workout while gaining strength.

Anyone else?

Replies

  • UponThisRock
    UponThisRock Posts: 4,522 Member
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    Monday: Squats, RDL and assistance work
    Tuesday: Bench press, bent over row + assistance
    Thursday: Deadlift, Front squat + assistance
    Friday: weighted chinups, overhead press + assistance work

    My assistance work includes rest-pause reps to get in some extra volume for the main areas I'm working, as well as a few sets for smaller bodyparts like arms and calves.
  • blonde71
    blonde71 Posts: 955 Member
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    bump
  • wellbert
    wellbert Posts: 3,924 Member
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    It's based on Starting Strength.

    Reps, Exercise, Increase each session

    A:
    3x5 Squats +10lb
    3x5 overhead press +5lb
    3x5 Let-me-Ups (Back to power cleans once my back is 100%)
    3x5 Chin Ups

    B:
    3x5 Squats +10lb
    3x5 Bench Press +5lb
    1x5 Deadlift +15lbs
    3x5 Pull Up

    Wife is on the same program, but smaller increments. She does pendlay rows instead of cleans.
  • Meggles63
    Meggles63 Posts: 916 Member
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    I've been using the Muscle and Strength home dumbbell workouts for 3 weeks, and I really like them: http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

    I've seen increasing strength gains, and I love the fact that they are "simple" - I was doing NROL4W, and got so bogged down in the different exercises I almost gave up, and then I found the M&S ones!
  • aaronf289
    aaronf289 Posts: 50 Member
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    I put my favorite workouts in the middle of the week so I'm less likely to skip....so, here's mine:

    Wed: Legs
    Squat
    Leg Press or Romanian Dead Lifts
    Leg Ext
    Leg Curls
    Abductor
    Adductor
    Calfs
    Stair Treadmill

    Thurs: Chest
    Flat Bench
    Dumbell Incline (or Smith Incline)
    Machine Decline
    Flys
    Reverse Grip Front Shoulder Press
    Abs
    Elliptical

    Fri: Back
    Some form of pulldown (Close Grip, Wide Grip, etc)
    Bent over barbell row
    Dumbbell Row
    Seated Row
    Back Ext
    Abs
    Run

    Sat: Tri's and Calfs
    French Curls
    Standing Dumbbell Tri Ext
    Cable Pull Down (V-Bar or Rope)
    Single Arm reverse grip pulldown or dumbbell kickbacks
    Seated Calf
    Donkey Calf or Leg Press Calf
    Abs
    Run

    Sun: Shoulders
    Machine Press
    Dumbell seated press or Smith machine press
    Dumbbell Lat Raises
    Reverse Pec Deck
    Barbell Shrugs
    Dumbell Shrugs
    Abs
    Elliptical

    Mon: Bi's and forearms
    Barbell Curls (wide or close Grip)
    Lying Cable Curls
    Single arm cable curls
    Incline Dumbbell curls
    wrist curles
    reverse grip wrist curls

    Tues: REST
  • Rayman79
    Rayman79 Posts: 2,009 Member
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    I've just started a new routine after doing the stronglifts program for almost three months. Here it is, happy for any feedback:

    All exercises are 3x12

    Monday:
    Bench Press
    Close Grip Bench Press
    Military Press
    Pendlay Row

    Tuesday:
    Deadlift
    Front Squat
    Good Morning
    Barbell Shrugs

    Wednesday: Rest

    Thursday:
    DB Bench
    Incline Bench
    Plate Raise
    Pullup

    Friday:
    Squats
    Straight Leg DL
    Dimel Deadlifts
    Dumbell Shrugs

    Saturday: Cardio

    Sunday: Rest
  • maryloo2011
    maryloo2011 Posts: 446
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    I do a 4-day split as well and I tend to vary more with reps and weight than exercises themselves, and also depends on what I have time for:

    Upper:
    DB bench
    Tricep row
    Shoulder press
    Dips
    Chinups
    Pullups
    Pushups
    DB incline press
    BB bent over row
    Lat pulldowns
    Seated row
    Upright row
    **on Upper days, I do sprint intervals after for anywhere from 20-45 minutes.

    Lower/abs:
    BB squats
    BB walking lunges
    Leg press
    Sumo squats
    Good mornings
    Hyperextensions with plate
    Alternate renegade rows
    Planks
    Air bike
    Tuck-ins
    TRX moves like body saw and pull-ins

    I really like Spin class, sometimes I will "sacrifice" a leg day to attend the class ;) Aside from the split I try to get one day of endurance cardio.... and I am generally really active on the weekends (hiking, biking, etc.)


    ETA: I'm not doing ALL those exercises 2x week. Example - I do about half the Upper list one day, the other half the other Upper day.
  • chrisdavey
    chrisdavey Posts: 9,835 Member
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    Rayman: more rows on you're bench day. You want at least as many pulls as presses.

    Me: smolov (reps x sets)
    M: squat 9x4 70%
    W: squat 7x5 75%
    F: squat 5x7 80%
    S: squat 3x10 85%

    Week 2. Same add 10kg (22lbs)
    Week 3 Same add 5kg (11lbs)

    I do some other random stuff after just depending on how dead I am. Pullups, rows, bench & SOHP. No specific routine at the moment. No deadlifts allowed while on smolov.

    Eat lots, try not to die. :laugh:
  • kingkong123
    kingkong123 Posts: 184 Member
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    3-day Split - I switch the "big lifts" reps and sets every few weeks. e.g., 5X5, 5/3/1, 12/10/8/6, etc. Assistance work will be around 3 or 4 sets of 6-8 or 8-12, depending on the exercise.

    Chest and Biceps
    Shoulders and Legs
    Back and Triceps

    Chest: Flat Barbell Bench, Incline Dumbbell Bench, Decline Barbell Bench, Dumbbell Flyes or Cables

    Biceps: Dumbbell Curl, Preacher Curl with EZ bar, plus one or two others (incline curl, cables, hammer curl, etc.)

    Shoulders: Clean and Jerk, Dumbbell Press, Barbell Press behind head, Front Raises, Lateral Raises, Rear Delt Flyes

    Legs: Squat, Calf Raises, Straight-Leg DL or Leg Curls

    Back: Pull-ups, Deadlift, Barbell Row, Dumbbell Row, Pulldowns, Seated Row (1 or 2 arm), Lat Pulldowns or Pullovers, Lower Back Extensions

    Triceps: OH French Press with Dumbbell, Close-grip Bench, Push-downs, Reverse-grip pull-down
  • Goal_Line
    Goal_Line Posts: 474 Member
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    Each one of these has 3 variations 5x5, 4x10 and 3x15 each with different rests

    Workout A
    Superset 1
    Dumbbell Incline press 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Seated row 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Superset 2
    Dumbbell Shoulder Press 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Lat Pull Down 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Superset 3
    Narrow Grip Bench 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    High Pull 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)

    Swiss ball crunch

    Workout B
    Superset 1
    Squat 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Deadlift w/ Shrug 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Superset 2
    Bugarian Split Squat 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)
    Step Up 5x5 (90 sec rest); A2 (4x10, 60 sec rest); A3 (3x15 30 sec rest)

    Crunches
  • Punktorian
    Punktorian Posts: 224 Member
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    Monday - Max effort upper body, bench, board press, floor press, etc. Sometimes overhead. 2-3 week waves of the same exercise with minor variations each week. Usually heavy on the triceps for accessory work.
    Tuesday - Max effort lower body, good mornings, rack pulls, box squats, etc. A lot of hamstring and lower back accessory work.
    Thursday - dynamic effort upper/lower, I alternate these each week. Accessory work here fills in the gaps with things like shoulders, upper back, quads, etc.
    Saturday - Strongman events, stones, circus DB, medley stuff, etc. Usually a longer workout with more rest between sets.
    GPP work like sleds get put in where I can 2-3 times a week, same with core work.
  • Shfiftyfive
    Shfiftyfive Posts: 261
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    I'm going to be trying a lazy man's lifting routine. I took the days from 5/3/1, but the setXrep scheme is Reverse Pyramid Training. I will be doing 1 (maybe 2 in some cases if need be) accessory exercises.

    Monday - Press Day:

    Standing Overhead Press
    Warm up sets
    Top set 4-6 reps
    Set 2 (10-15% less weight) 6-8 reps
    Set 3 (10-15% less weight) 8-10 reps

    Inverted Rows (working my way up to doing Chin-Ups)
    3 sets to failure

    Tuesday: Deadlift Day

    Deadlift
    Warm up sets
    Top set 4-6 reps
    Set 2 (10-15% less weight) 6-8 reps
    Set 3 (10-15% less weight) 8-10 reps

    1 Abdominal Exercise
    3 sets to failure

    Thursday: Bench Press Day

    Bench Press
    Warm up sets
    Top set 4-6 reps
    Set 2 (10-15% less weight) 6-8 reps
    Set 3 (10-15% less weight) 8-10 reps

    1 Type or Row
    3 sets of 10

    Possibly Also Lying Tricep Extension
    3 sets of 10

    Friday: Squat Day
    Warm up sets
    Top set 4-6 reps
    Set 2 (10-15% less weight) 6-8 reps
    Set 3 (10-15% less weight) 8-10 reps

    Romanian Deadlift
    3 sets of 10

    Going to try to do whatever cardio I can 3-5 days a week as well.
  • slimlifter
    slimlifter Posts: 61 Member
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    Here's a pretty intense workout Im trying: http://www.t-nation.com/free_online_article/most_recent/accumulate_intensify_dominate

    I started doing high rep work 2 yrs go, switched to powerlifting about 6 months ago, recognized some postural & shoulder issues and now back to bodybuilding style.

    Currently dedicating one day per week to fixing my winged scapula & strengthening my serratus anterior, while doing the 4 day split in the link above. Also walking dogs x40min daily & pole dance (for sport) 2-3x weekly.
  • nexangelus
    nexangelus Posts: 2,081 Member
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    Sorry to dig up old threads, but trying to get some motion in here : )

    I am doing stronglifts so this is my weekly routine:

    MON
    Squats 5 x 5
    Bench 5 x 5
    Barbell Row 5 x 5

    TUES
    Chinese Yoga for 60 mins

    WEDS
    Squats 5 x 5
    Overhead Press 5 x 5
    Deadlifts 1 x 5

    FRI
    Squats 5 x 5
    Bench 5 x 5
    Barbell Row 5 x 5
  • moeheep
    moeheep Posts: 34 Member
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    Mon - Thurs
    Squats, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reset reps
    Bench, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reste reps
    5 minute rest
    Squats, (80% of above weight) 3x6, adding 1 rep per workout to reach 3x8, add weight, the reset reps
    Bench, (80% of above weight) 3x6, adding 1 rep per workout to reach 3x8, add weight, then reset reps


    Tues - Fri
    Deads, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reset reps
    Mil Press, 6x2, adding 1 rep per workout to reach 6x3, add weight, then reset reps
    5 minute rest
    Barbell Rows, 3x6, adding 1 rep per workout to reach 3x8, add weight, the reset reps
    Mil Press (80% of above weight) 3x6, adding 1 rep per workout to reach 3x8, add weight, then reset reps

    Doug Hepburn Workout "A" Routine
  • HarrisonAR
    HarrisonAR Posts: 85 Member
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    Im doing almost the same as this! Found a program online had hubby tweak it a bit though.. How is it working for you?
    blonde71 wrote: »
    I thought it would be nice if we could share the workouts that we are doing. If you wanted to add why you like your routine and goals you hope to accomplish that would good too. This is not a place to critique anyone's workouts or rip them apart but merely to share with other members what you do to stay fit. So, play nice. :smile:

    I'll start:

    It's a 4-day split routine (upper/lower). I plan to start after Labor Day because I'm a SAHM and the kids are home for the summer so time is limited. Anyway....


    Monday - Upper Body A

    DB Incline Bench Press
    Bent-over row
    DB shoulder press
    Pullover
    DB bicep curl

    Finisher: KB swings 2x25 with an 11.36kg KB

    Tuesday - Lower Body A

    Squat
    Stiff-legged deadlift
    Glute bridge
    Kneeling leg curl
    Standing calf raise
    Abs
    Lying leg raise
    Plank

    Finisher: 10-15 minute walk for heart health

    Thursday - Upper Body B

    Dips
    Push-ups
    DB front raise
    Tricep kickback
    DB reverse curl

    Finisher: same as Monday

    Friday - Lower Body B

    Deadlift
    Lunges
    Seated calf raise
    DB shrugs
    Abs
    Plank
    Prone cobra

    Finisher: same as Tuesday

    - It's a 12-week program divided into: week 1-4, week 5-8 and week 9-12. I plan to cycle through this 2-3 times. Exercises remain the same throughout the twelve weeks.

    - Week 1-4: sets/reps: 3x8-12 rest period: 1 minute Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 1 minute and 2 sets.

    - Week 5-8: sets/reps: 3x6-8 rest period: 90 seconds Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 90 seconds and 2 sets.

    - Week 9-12: sets/reps: 3x4-6 rest period: 2 minutes Abs: Lying leg raise: 3x10-15 Plank/prone cobra: 2 minutes and 2 sets.

    I was previously doing full-body workouts three times a week. I'll have more time in the fall when both my sons are attending full-time school so I thought I'd switch to a split routine - one more day but a slightly shorter workout overall. Also, hoping to add a few total inches between my bust and hips performing this type of workout while gaining strength.

    Anyone else?

  • silico
    silico Posts: 88 Member
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    I have a bit of an awkward weekly work schedule with alot of traveling and mixed equipment so mines changed into a 3 day which doesn't really follow a muscle group on some days;

    Mon;
    Bench press 4x12
    Close grip press 4x10

    Tuesday;
    Steady state flat cardio 30minutes

    Wednesday;
    Smith squat 4x10
    Romanian deadlift 4x10
    Calf rises 3x12
    +
    Lateral pulldown 4x10
    Superset with
    Shoulder press 4x12

    Thursday;
    Stay state incline Cardio 30 minutes

    Friday;
    Rest (traveling)

    Saturday;
    Curls 4x10
    Deadlift 4x10

    Sunday;
    Cross county Cardio 25-35 minutes

    I'd appreciate some suggestions if anyone has any, I'm struggling to cut my last 10-15lbs atm.

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