What's Your Workout?

[calvin1663]

I sorta created my own, it seems to have worked so far, but I'd love suggestions...I don't have that much equipment to work with (dumbbells are pretty much it), so stuff independant of machines would be nice...

4 sets
15 bikes
25 lifts with 8lb weights
15 vertical crunches
15 side lifts
20 pushups

 

[Tarmac]

I've been doing this for what seems like years, I need a new workout but I can never trust anyone haha.

warm up with bench pressing the empty bar 8-10 reps, slowly. then...

12 x pull-ups
6 x 115 lbs bench, then increase to
6 x 185 lbs bench
8 x 25 lbs each side arm lift
30 x 8lb medicine ball crunches
stretch
10 x 45 lb squat (i go very very light on squats so far)

Then I repeat the following 2 more circuits:

12 pullups
5 x 235 lb bench
8 x 25 lb side lift
30 x 8 lb medicine ball crunch
10 x 45 lb squat


after doing all these resistance exercises, I may run on the treadmill, usually only 10-20 minutes.

I'm currently 32 yrs old, 147 lbs 5 ft 8. I want to get around 140 which is what I was when I was 25 yrs old.

 

[calvin1663]

5 x 235, that's a lot of weight!

 

[Kopite]

40 squats with around 20lbs every hour when I can. everyday
5 mile run every other day
200 speed rope everyday

16, 5'7, 120lbs

 

[calvin1663]

those are almost my exact measurements, but I'm almost 17, and 5'8 and 125

 

[johninla]

i'm older than you guys - 55. i'm 5'10" 165.
i do a master swim class three times a week.
mon & fri 2500 meters
wed 2000 meters.

on tues and thur i play a little tennis, very early in the am.

it seem to work.

 

[thekunk07]

monday-

arms

barbell curls
110 x 15
125 x 12
150 x 8-10

close-grip bench press
225 x 15
315 x 12
365 x 8-10

dumbell curls
3 sets of 10 x 60

cable pressdowns
3 sets of 10 x 180

dips
3 x 15

close-grip pull-ups
3 x 15

hammer curls
2 x 8-10 w/65 lb dbells

overhead triceps
2 x 8-10 w/180 lb dbells

tuesday and saturday

30 mins cardio

1 x 15-reverse crunch
1 x 15-swiss ball crunch
1 x 15-hanging leg raise
1 x 15-high woodchop
1 x 15-low wood chop

wednesday

chest+legs

bench
1 x 12-315
2 x 8-365

cable flies
2 x 12-60

blast strap push ups
2 x 15

incline press
3 x 8-315

dbell pullovers
2 x 10-80 lb

hack squat
3 x 10-365

leg press
3 x 10-900

donkey raises (machine)
3 x 10-150

romanian deadlift w 200lb dumbell
3 x 10

thurs-rest

fri-

delts/back

lateral raises
1 x 15-25
2 x 10-35

mil press
1 x 15-225
2 x 10-315

front raises
3 x 10-35

rev pek dek
3 x 10-150

barbell shrugs
4 x 10-365

close-grip row
3 x 10-225

chinups
3 x max

rope-pull to neck
3 x 10-150

hyperextensions
3 x max

sunday-rest

 

[thekunk07]

btw, 31 years old

6'1
237 lbs

 

[gvibes]

I have an abbreviated workout plan due to an ouchy knee:

Monday and Thursday:
deadlifts - 3 sets at 245 pounds, right now something like 14/9/5 reps - 1RM is about 370. I want to hit 400. Once I hit that, I think I'm going to concentrate on overhead presses.
Dips - 2 sets, bodyweight, typically 14/10 reps. Reps are getting high, so I will be adding additional weight soon.
standing overhead dumbbell presses - 45s, too many reps

I also get some pull-ups in there.

5'11', 27, fat (~220 pounds).

 

[Tarmac]

Originally Posted by johninla

i'm older than you guys - 55. i'm 5'10" 165.
i do a master swim class three times a week.
mon & fri 2500 meters
wed 2000 meters.

on tues and thur i play a little tennis, very early in the am.

it seem to work.

Do you find that your weight has changed a lot since you were, say, 25-30? or fairly constant?

 

[drizzt3117]

6'1 223 (as of this morning, 14% bf)

My current workout (have increased the weight a bit on lifts)

Sunday/Thursday (chest/back):

Flat Barbell Bench 5/5 @ 275 lb
Dumbbell Incline Bench 5/5 @ 85 lb
Wide-Grip Bench Machine 5/5 @ 320 lb
Plate Loaded Dip Machine 5/5 @ 270 lb
Plate Loaded Shrug Machine 5/5 @ 450 lb
Plate Loaded Low/High Row Machine(alternate on chest days) 5/5 @ 360 lb
Abs

Tues/Sat (legs/arms/chest):

Flat Dumbbell Bench 5/5 @ 90 lb
Dumbbell Shoulder Press 5/5 @ 80 lb
Squat 5/5 @ 275 lb
Deadlift 5/5 @ 275 lb
Plate Loaded Super Horizontal Calf Machine 5/5 @ 450 lb
Bicep Curl 5/5 @ 100 lb
Bar Dips 5/5

Monday/Wed/Friday: HIIT

4 400m laps at 1:30 with 4 400m laps of 3:00 inbetween.

 

[odoreater]

6'2", 220 lbs.

I'm currently in a cutting phase:

Twice per week (usually Monday and Thursday, but depends on my schedule):

Dumbell bench press: 3 sets, 7-10 reps
Dumbell shoulder press: 3 sets, 7-10 reps
Row: 3 sets, 7-10 reps
Shrugs: 2 sets, 10-12 reps
DB Curls or Skull Crushers (alternating): 2 sets, 8-10 reps.

Once per week

Squat or Deadlift: 5 sets, 5 reps (pyramiding up in weight)
Leg Press: 3 sets, 7-10 reps
Calf Raises: 2 sets, 10-12 reps

Three days per week: HIIT

One day: rest

 

[Go Surface]

Jogging every other day.

 

[quevola]

I've been doing the following workout for the past 6 months and like the results. Probably not the most efficient routine, but it goes to show that working out consistently will give you some positive results.


Day 1: Chest - 15 total sets (6-12 reps per set), abs (100 crunches, 100 leg lifts)
Day 2: Shoulders - 12 total sets (10-12 reps per set)
Day 3: Legs - 15 total sets (15 reps per set), Calves - 6 sets (25 reps per set)
Day 4: Cardio - 60 minutes, abs (100 crunches, 100 leg lifts)
Day 5: Back - 18 total sets (10-12 reps per set)
Day 6: Bicpes 9 total sets (10 reps per set), Triceps - 10 sets (12 reps per set)
Day 7: Rest or Cardio - 60 minutes

 

[drizzt3117]

Originally Posted by quevola

I've been doing the following workout for the past 6 months and like the results. Probably not the most efficient routine, but it goes to show that working out consistently will give you some positive results.


Day 1: Chest - 15 total sets (6-12 reps per set), abs (100 crunches, 100 leg lifts)
Day 2: Shoulders - 12 total sets (10-12 reps per set)
Day 3: Legs - 15 total sets (15 reps per set), Calves - 6 sets (25 reps per set)
Day 4: Cardio - 60 minutes, abs (100 crunches, 100 leg lifts)
Day 5: Back - 18 total sets (10-12 reps per set)
Day 6: Bicpes 9 total sets (10 reps per set), Triceps - 10 sets (12 reps per set)
Day 7: Rest or Cardio - 60 minutes

That's too many sets per day. You should do less sets (3-5) and hit each body part twice a week instead. You'll get much better results with less time per workout.