Your Typical Gym Visit

Rough sample of mine. Weight training is definately the way to go. Keeps things interesting.


Monday- Max Effort Upper

Flat BB Bench
DB Rows
DB Press
Row Machine
Shoulder Press
Dips
Lat Pulldowns

Tuesday- Squats heavy
Squats
Oblique Twists
Leg Press
Weighted Situps
Hip Abductor/Adductor
Hamstring Curls

Wed- Cardio

Thursday- Overhead Pressing- abs - light bench (focus on speed)

DB Lateral Raise
Military Press
Weighted Situps
Speed Bench (or some dynamic workout, ie; bands/chains/board presses
Oblique Twists
Shoulder Press Machine
Pec Flies

Friday- Back and deadlifts

Light Rows on row machine
Deadlifts
Lat Pulldowns
Rear Delt work
DB Rows
EZ Bar Curls
Leg Extensions

Do you do any cardio?

I go to the gym 3 or 4 times a week, I do Zumba classes 2 or 3 times a week and the other day(s) I do the elliptical trainer weight loss program of 33 minutes

Do you do any cardio?

Wed..

Do you do any cardio?

wednesday. and some stuff on saturdays.

leg days might as well count as cardio. Squats get your heart going.
And the lighter upper body day (thursday), lots of super sets without a break.
heart rate stays high. more or less cardio.

If I run 3-4x a week, I have trouble keeping my weight up.

Here's a typical week for me:
Monday--Interval training + weights
Tuesday--Run (or whatever cardio you like)
Wednesday--Power or vinyasa yoga
Thursday--Long run
Friday--Intervals + weights
Saturday--Gentle yoga or rest
Sunday--Run

I'm training for a 10k, so I run frequently, but otherwise I'd do spin classes, Zumba, elliptical or any other cardio on those days. I also follow the New Rules of Lifting for Women, and make sure to do yoga 1 or 2 times a week to help my flexibility and balance.

I go to the gym 5-6x a week, and mix up my workouts with classes, treadmil, ArcTrainer, and circuit weight training. I probably do 4-6 classes a week, varying from Zumba, to Body Pump, to Body Attack (a sports-inspired cardio workout to increase stamina).

Just keep mixing things up, so your body doesn't get used to what you are doing..ya know?

On my gym days, I tend to do:

15 mins treadmill (walking for me)
15 mins rowing
5 mins step-ups

then I tend to do whatever weight machines I'm using that day.

Then
15 mins elliptical
15 mins handbike
10-15 mins rowing and/or 10-15 mins walking

My gym tends to be busy when I go, and so there is a 15 min limit on the cardio machines, which encourages everyone to switch it up a bit. If I could use the ordinary bikes, I would, but they don't fit me very well.

Giant Sets every day (suggested to me by ninerbuff, basically sets of 3-5 different exercises that target the desired muscle and are done back to back without rest)
Monday - Legs
Tuesday - Back
Wednesday - Chest
Thursday - Shoulders
Friday - Arms

60-120 minutes on the elliptical depending on how much time I have

15 minutes of hand work on the heavy bag if I have time for it


Saturday I do 2 hours of karate, and try to do something active outside with the fiance

Sunday...well Sunday I sleep!

EDIT: Forgot to mention, I'm out of the country on business right now. Lately I've only been able to get in 30-60 minutes on the treadmill a day =(

OK I have no idea about names of exercises in English language so my typical gym is weigh lifting:
legs
arms/chest
abs

Sometimes I run before that, sometimes I run on other days - I am training for a half marathon (that is months away, so taking it slowly). I run between 3.2k-10k at the moment.
Good luck!

This was mine for this week:

Monday: Cardio + Toning
• 35 minutes on AMT
• 3 sets Lat pull downs
• 3 sets Tricep push downs
• 3 sets Triceps kickbacks on bench
• 3 sets Bicep curls with dumbbells
• 3 sets Dumbbell lateral raises

Tuesday: Cardio
• 32 minutes Elliptical – Interval

Wednesday: Cardio + Lower Body
• 36 minutes elliptical intervals
• 3 sets weighted Squats
• 3 sets weighted Lunges
• 3 sets Reverse leg extensions
• 3 sets Kickbacks
• 3 sets Hip Adductors
• 3 sets Hip Abductor
• 3 sets Deadlifts

Thursday: Cardio/Chest & Core
• 35 minutes AMT
• 3 sets Incline Bench
• 3 sets Pec flies
• 3 sets Push Ups
• 3 sets Bicycles
• 3 sets Right oblique crunches
• 3 sets Left oblique crunches
• 3 sets ball crunches

Friday: 32 minutes Elliptical

Saturday: 35 minutes AMT

Sunday: Off

My typical gym visits vary from day to day:

Monday, Wednesday, Friday:
60 - 120 mins Upper Body Strength Training
30 - 60 mins Cardio (treadmill, spinning, elliptical, etc.)
30 - 60 mins Swimming

Tuesday, Thursday:
60 - 90 mins Lower Body Strength Training
Little to No Cardio

And YES, some days I'm actually at the gym for 3-4 hours straight...

not experiencing symptoms of overtraining?
That's a pretty hefty workout routine.

congrats on being able to maintain that schedule.

I take weekends off...for the most part. Maybe some yoga or some warmup/light stretching. When I've feel the onset of overtraining symptoms, I won't hesitate to skip a weekday every now and then as well. I pay attention to what my body is telling me on a daily basis, and that determines how hard or easy I go when I'm at the gym. Light workout days I will burn anywhere from 800 - 1400 calories. Heavy workout days are well over 2000.

I go about 5-6 times a week and my fiance and before we go we write down all the body parts to work out on separate pieces of paper and we pick at random which body part we're working out that day - keeps things interesting so we don't get in the same routine every single week.

We then do 30-45 minutes of weight training followed by 30 minutes of cardio. We always do weight training FIRST then cardio. When we first started going to the gym we did cardio then weights and found out we were doing it wrong and since switching, the results sped right up!

CURRENTLY:
Day 1 - Push
Day 2 - pull
Day 3- Legs
Day 4 - Rest
repeat

Began with 8-10 min cardio warmup to get the blood flowing.
About 85% of excercises are all compound and 15% isolation
plenty of supersets, rest at a minumum of 90 seconds
60 - 90 min workout sessions
Always stretch at the end of every weight training workout.
Interval training for cardio every other day no more than 20 min (jog,sprint,jog,sprint,jog,sprint)

I alternate between two programs every 3 months the other one deals with strong emphasis on supersets working antagonist muscle groups:
Chest/Back supersets
Biceps/triceps
leg extensions/Hams

One trick to get your butt in the gym is take a prework supp, and guess what.....You better get your butt moving now because that suppliment is going to have you motivated within 15 - 20 minutes and you don't want to be doing nothing when it does hit you. You will also think about the cost per serving which will further motivate you to get going.

Now go hit your local gym and don't be one of thoes people texting at a workout station that I need while your taking 4 minute rest.

Monday - Gym - Upper Body, heavy, 6-10 reps. Lots of Pull ups and Presses, basically.

Tuesday - Rest day

Wednesday - 60 mins exercise bike (65-75% max heart rate).

Thursday - 60 mins cardio circuit (20 mins ergo, 10 mins bike, 10 mins elliptical, 20 mins ergo) or Yoga, if I'm not near the gym.

Friday - Total Body weight workout - fast pace / cardio-intensive e.g Asylum "Strength", Body Pump, 2 levels of 30DS.

Saturday - 4 mile run or P90X Plyometrics (depending on weather).

Sunday - 13 mile hilly bike ride or RPM (similar to spinning.... but better!), again depending on the weather.


I'm only actually in the gym twice a week on Mondays and Thursdays, as that fits my schedule. Tuesday is also a Hell day for me (15 hours at work) so that's a rest day.

The Monday and Saturday workouts are sacrosanct. The others I vary according to time I have, energy levels etc.

Suits me and my "two full-time jobs" schedule!