What does your exercise routine look like?

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  • aproc
    aproc Posts: 1,033 Member
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    I do a 6 day split.



    Sunday: Back/bi

    Usually looks something like-
    Wide grip lat pulldowns
    close grip pulldowns
    seated row
    lat pushdowns (Don't know the actualy name...)
    t-bar
    weighted back extentions
    barbell rows. (not all of these in every workout.)
    Biceps- Dumbbell curl, high cable curls, hammer curls, barbell curls or 21's (I usually keep bicep work light on back days and go heavy on arms day later in the week)

    Monday: Shoulders
    Arnold press
    shoulder press
    bent over delt raise
    lat raise
    upright rows


    Tuesday: Hamstrings/calves
    Stiff leg deadlifts
    Barbell squats
    barbell lunges
    seated leg curls
    glute bridges
    barbell calf press
    seated calf press

    Wednesday: Arms
    dumbbell curls
    hammer curls-rope
    barbell curls
    high cable curls
    tricep pushdown
    skull crushers
    dips
    overhead extentions

    Thursday:Rest

    Friday: Quads/calves
    Barbell squats
    leg extentions (3 variations with toes pointed out, in, and straight)
    plie squats
    glute kickback
    seated leg press
    Barbell calf press
    seated calf press

    Saturday: chest/triceps
    Dumbbell bench press
    dumbbell flys
    push-ups
    incline DB press
    tricep pushdown
    machine tricep press
    kickbacks
    dips


    I add abs into the days I have more time which usually inclube decline bench leg raises, cable crunches, weighted side bends or russian twists on decline bench with weight. Typically I keep cardio to 30 minutes 2-3 times a week. I've tried different variations of spreading everything out but this is what works best for me. They line up on certain days dealing with my class time frame so I have time for the longer workouts. I'll change it up every once in a while depending on how I feel. Sometimes I space them out a bit more.
  • Testosterone
    Testosterone Posts: 236 Member
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    I do a 6 day split.



    Sunday: Back/bi

    Usually looks something like-
    Wide grip lat pulldowns
    close grip pulldowns
    seated row
    lat pushdowns (Don't know the actualy name...)
    t-bar
    weighted back extentions
    barbell rows. (not all of these in every workout.)
    Biceps- Dumbbell curl, high cable curls, hammer curls, barbell curls or 21's (I usually keep bicep work light on back days and go heavy on arms day later in the week)

    Monday: Shoulders
    Arnold press
    shoulder press
    bent over delt raise
    lat raise
    upright rows


    Tuesday: Hamstrings/calves
    Stiff leg deadlifts
    Barbell squats
    barbell lunges
    seated leg curls
    glute bridges
    barbell calf press
    seated calf press

    Wednesday: Arms
    dumbbell curls
    hammer curls-rope
    barbell curls
    high cable curls
    tricep pushdown
    skull crushers
    dips
    overhead extentions

    Thursday:Rest

    Friday: Quads/calves
    Barbell squats
    leg extentions (3 variations with toes pointed out, in, and straight)
    plie squats
    glute kickback
    seated leg press
    Barbell calf press
    seated calf press

    Saturday: chest/triceps
    Dumbbell bench press
    dumbbell flys
    push-ups
    incline DB press
    tricep pushdown
    machine tricep press
    kickbacks
    dips


    I add abs into the days I have more time which usually inclube decline bench leg raises, cable crunches, weighted side bends or russian twists on decline bench with weight. Typically I keep cardio to 30 minutes 2-3 times a week. I've tried different variations of spreading everything out but this is what works best for me. They line up on certain days dealing with my class time frame so I have time for the longer workouts. I'll change it up every once in a while depending on how I feel. Sometimes I space them out a bit more.

    nice routine, one thing, squats are much more quad/glute than hamstrings. hamstrings come into play once your legs are past 90 degrees, but they perform a secondary job not a primary.
  • bcattoes
    bcattoes Posts: 17,299 Member
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    Mine varies.

    If I it's nice outside, I usually either
    run/walk (doing c25k) 3 miles (I usually go ahead and do the extra distance after following their plan)
    OR
    Hike with my husband. The time varies with the paths we choose but it's usually around 1.5 hrs.

    If it's not nice outside, I either do:
    1 hr Zumba
    OR
    30 min of free step, usually with a weighted vest and 30 min of dumbells (flies, curls, tricep things while lying where I almost knock myself out, bench press, shoulder lifts - usually 2-3 sets of 20 each with 10 lbs)
    OR
    45 - 60 min of jump rope and calesthenics (no added weight) - pushups, modified pushups, jumping jacks, planks (side, front, back), bicycle crunches, squats, jumping lunges, squat thrusts, and something else where I keep my hands on the ground and alternate extending one leg back (no idea what that's called).

    I don't really have a set plan for when I do each of those, just whatever seems the best to me that day. Hiking always wins if it's offered though since it's the only exercise my husband will do with me. Though he does time my planks and jump rope for me when I do that routine.
  • aproc
    aproc Posts: 1,033 Member
    Options
    I do a 6 day split.



    Sunday: Back/bi

    Usually looks something like-
    Wide grip lat pulldowns
    close grip pulldowns
    seated row
    lat pushdowns (Don't know the actualy name...)
    t-bar
    weighted back extentions
    barbell rows. (not all of these in every workout.)
    Biceps- Dumbbell curl, high cable curls, hammer curls, barbell curls or 21's (I usually keep bicep work light on back days and go heavy on arms day later in the week)

    Monday: Shoulders
    Arnold press
    shoulder press
    bent over delt raise
    lat raise
    upright rows


    Tuesday: Hamstrings/calves
    Stiff leg deadlifts
    Barbell squats
    barbell lunges
    seated leg curls
    glute bridges
    barbell calf press
    seated calf press

    Wednesday: Arms
    dumbbell curls
    hammer curls-rope
    barbell curls
    high cable curls
    tricep pushdown
    skull crushers
    dips
    overhead extentions

    Thursday:Rest

    Friday: Quads/calves
    Barbell squats
    leg extentions (3 variations with toes pointed out, in, and straight)
    plie squats
    glute kickback
    seated leg press
    Barbell calf press
    seated calf press

    Saturday: chest/triceps
    Dumbbell bench press
    dumbbell flys
    push-ups
    incline DB press
    tricep pushdown
    machine tricep press
    kickbacks
    dips


    I add abs into the days I have more time which usually inclube decline bench leg raises, cable crunches, weighted side bends or russian twists on decline bench with weight. Typically I keep cardio to 30 minutes 2-3 times a week. I've tried different variations of spreading everything out but this is what works best for me. They line up on certain days dealing with my class time frame so I have time for the longer workouts. I'll change it up every once in a while depending on how I feel. Sometimes I space them out a bit more.

    nice routine, one thing, squats are much more quad/glute than hamstrings. hamstrings come into play once your legs are past 90 degrees, but they perform a secondary job not a primary.
    I'm aware. :) But squats are what I've been working on recently. Quad day is when I do them like normal and focus on weight but with hamstring day I like to add them in with light weight and focus working on deeper squats. I've got the two days spread out enough usually though. I used to do two days of legs with everything.
  • Testosterone
    Testosterone Posts: 236 Member
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    my leg day is everything. I dont see the point of breaking up hams and quads. i full squatted 405 and dead lifted 555 by doing legs the same all the time twice a week.
  • aproc
    aproc Posts: 1,033 Member
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    Well different ways work better for different people I suppose. I started seeing better results when I split them up. I get a better workout in partly because I don't feel rushed to get everything in before having to rush to class and I have more strength on most of the exercises than I did when I was working everything in one day.
  • ashjdavis88
    ashjdavis88 Posts: 31 Member
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    Monday: Hip Hop Dance class
    Tuesday: Ultimate Stretch & Pure Strength class
    Wednesday: Hip Hop Dance class
    Thursday: Zumba
    Friday: Rest
    Saturday: Zumba
    Sunday: Rest

    I start off each day at the gym either on the stair-master or treadmill and am going to finish my doing some more lifting after classes.
  • Mommyof3texans
    Mommyof3texans Posts: 347
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    M/W/F - 5:30am Bootcamp - 1 hr
    T/T and either S or S - C25k - in week 3 now

    3 more weeks of Bootcamp and then I'm starting NROL4W
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
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    I lift heavy *kitten* for low reps and eat plenty of cows and chickens.
  • meshashesha2012
    meshashesha2012 Posts: 8,326 Member
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    Sunday/Tues/Thurs : NROL4W + 21 minutes HIIT. Looking forward to being able to do a chin up by mid june!
    Mon/Wed/Fri : 60 minutes Cardio (20 involving a weighted complex like the tumminello complex) + 40 minutes other cardio. intensity depends on my energy levels for that day
    saturday : active rest day : yoga
  • mrsdizzyd84
    mrsdizzyd84 Posts: 422 Member
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    3 days Cardio alternating with 2 days of strength

    Cardio:
    Warm up: 1 mile jog then
    Kettlebells: fat burn routine x 2 then
    Optional: 10-30 minutes of light elliptical time permitting
    Cool down: 5-10 minutes of stretching

    Strength:
    Warm up: calisthenics including ab work
    Total body weight training circuit style. Alternating between upper and lower body.
    Usually consists of Lat pull downs, lat push downs, chest flies, rows, chest press, shoulder press, bicep curls, shrugs, lateral raises, hip ab/adduction, glutes, quads, lunges... Mostly do 3 sets of 5-8 using heavy resistance.
    Cool down: 5-10 minutes of stretching

    If I can't make it to the gym I'll either down Jillian Michaels burn fat, boost metabolism or 30-day shred or calisthenics
  • MMarvelous
    MMarvelous Posts: 1,067 Member
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    bump
  • spazofthedead
    spazofthedead Posts: 175 Member
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    Sun - Softball, cycling
    M - Weight lifting (Stronglifts)
    T - Running
    W - Weight lifting, dodgeball
    T - Running
    F - Weight Lifting
    Sat - Rest
  • Helloitsdan
    Helloitsdan Posts: 5,565 Member
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    Squats
    Deads
    Press
    Pull

    3 days a week.
  • sheppuh
    sheppuh Posts: 39
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    I try to do 40-50 minutes of cardio (running, erging, stairmaster, bike, etc.) each day and lift 4 - 5 times a week. Usually its upper body, then back, then lower body, then a sort of all inclusive lift day.
  • Pickles11
    Pickles11 Posts: 310 Member
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    I run 4x a week, between 25 and 45k a week (half marathon training)
    I also do Chalean Extreme 3x a week

    I get 2 days off a week
  • hanniejong
    hanniejong Posts: 556 Member
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    Monday to Friday gym equipment, eg. eliptical, standup rower, stationary bike, leg press, pull downs, push ups and stomach crunches, also some weights.
    saturdays a long walk although I walk some on other days too.
  • dany_m
    dany_m Posts: 74 Member
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    Monday: 40 min weight lifting and 25 min cardio afterwards
    Tuesday: 70 min cycling
    Wednesday: 70 min cycling
    Thursday: 70 min cycling
    Friday: 40 min weight lifting and 25 min cardio afterwards
    Saturday: housework day, so not much time for exercise. If at all then some pilates or a walk in the forest
    Sunday: running on the beach or in the forest

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