| Workout routines - Click HERE for Original Thread |
| Jord@n |
What kind of workout routines does everyone else follow? I'm trying to lose weight and gain muscle at the same time so I've been doing variations of this for the past couple months.
I'm not the greatest with the names of some of the different exercises so I'll try not to confuse people too much.
Currently I do (and in this order):
Mon - Chest/Tricep/Bicep
20 Min Hard Cardio (pretty much sprinting) on Eleptical(sp?)
Standing Barbell Curls
Flat Bench Press
1 or 2 km Run
Tricep Press Down
Dips
15 lengths swimming
Tue - Legs
20 Min Hard Cardio (pretty much sprinting) on Eleptical(sp?)
Standing Barbell Curls
Squats
1 or 2 km Run
Calve Raises
Leg Extension
15 lengths swimming
Wed - Rest Day
20 min hard cardio
Standing Barbell Curls
Then whatever isn't sore lol
1 or 2 km Run
15 lengths swimming
Thur - Back/Shoulders
20 min hard cardio
Standing Barbell Curls
Lat Pull
Deadlift
Another back machine (don't know name)
1 or 2 km Run
15 lengths swimming
Fri
free day :D (sometimes end up going or playing sports somewhere though)
Sat
20 min hard cardio
Standing Barbell Curls
a little bit of everything, light workout though
1 or 2 km Run
15 lengths swimming
Sun
20 min hard cardio
Standing Barbell Curls
a little bit of everything, light workout
1 or 2 km Run
15 lengths swimming
The main thing I'm trying to focus on is the cardio and burning calories. When I first go to the gym everyday I go as hard as I can on the eleptical(sp) for 20 minutes and everyday I feel like it kills me haha. What are your guys routines? And any suggestions/opinions on mine? (I realize it's not the most organized) |
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| EDISKRAD EHT |
Mine is,
Day 1- Chest, a light tricep workout at the end, Half hour Cardio
Day2- Back, a light bicep workout at the end, Half hour Cardio
Day 3- Legs, Half hour Cardio
Day 4- Shoulders, Half hour Cardio
Day 5- Arms, Half hour Cardio
Day 6- Hard long Cardio
I throw in Calves and Abs in between sets sporatically cause you can work the hell out of them all the time.
Also once every while I switch up the roation, so Shoulders is on the first day, and chest on the 4th day. I try to keep a leg day in between, to give my upper body a full day in between for rest. |
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| Talon_66 |
Day 1: Chest
Day 2: Legs
Day 3: Back
Day 4: Shoulders
Day 5: Bis and Tris |
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| GQsmooth |
Day 1: Back/tri's
Day 2: Shoulders/ab's/legs
Day 3: Chest/bi's
Day 4: Cardio Workout |
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| Inzane |
quote:
Originally posted by Jord@n
Currently I do (and in this order):
Just curious, why do you do your standing barbell curls EVERY day in your routine? |
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| Talon_66 |
quote:
Originally posted by Inzane
Just curious, why do you do your standing barbell curls EVERY day in your routine?
Because his biceps will grow faster that way:p
Yeah man, give your muscles a few days rest. All you'll do is cause more damage then good |
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| snugs |
quote:
Originally posted by Jord@n
Standing Barbell Curls
Standing Barbell Curls
Standing Barbell Curls
Standing Barbell Curls
Standing Barbell Curls
Standing Barbell Curls
Congratulations, you are officially a curl boy. If you want your arms to grow even faster the secret is to wear a wife beater and a bunch of gold chains while you train and always do your curls in the squat rack. ;) |
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| Talon_66 |
| Bodybuilding.com is your friend. |
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| Jord@n |
Haha, I knew I'd get a few comments on that. I don't find them hard to do everyday so I just do it. If/when any muscle is sore or strained I just lay off for a day or two.
And Snugs, I should get that setup, might get some laughs! But I wouldn't use the squat rack!
I'm trying to focus mostly on losing a few pounds and gaining muscle at the same time. That's why my routine has mostly cardio (about 45 minutes a day).
And Snugs, I know you're a bit more hardcore into lifting then me, take it easy on a noob!:beer: |
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| TrevorK |
quote:
Originally posted by Jord@n
I'm trying to focus mostly on losing a few pounds and gaining muscle at the same time. That's why my routine has mostly cardio (about 45 minutes a day).
Losing fat while gaining muscle would involve focussing on the compound movements, movements which involve large muscle and many supporting muscle groups.
Rather than doing barbell curls daily, start to focus more on compound movements daily. This is what will cause the growth all over. |
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| TrevorK |
quote:
Originally posted by Jord@n
Thur - Back/Shoulders
20 min hard cardio
Standing Barbell Curls
Lat Pull
Deadlift
Another back machine (don't know name)
1 or 2 km Run
15 lengths swimming
I'm going to pick on you for this day in particular - there is not a single movement there that has a primary focus on the delt's (Shoulder).
Muscular imbalance can potentially lead to injuries. |
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| snugs |
quote:
Originally posted by Jord@n
Haha, I knew I'd get a few comments on that. I don't find them hard to do everyday so I just do it. If/when any muscle is sore or strained I just lay off for a day or two.
And Snugs, I should get that setup, might get some laughs! But I wouldn't use the squat rack!
I'm trying to focus mostly on losing a few pounds and gaining muscle at the same time. That's why my routine has mostly cardio (about 45 minutes a day).
And Snugs, I know you're a bit more hardcore into lifting then me, take it easy on a noob!:beer:
lol, seriously though, if you're young enough that you find you're recovering quickly from your work outs and you want to put on some muscle while losing some fat I'd say you should stick to a fairly simple split that works your entire body more frequently. Doing core power movements like bench, deadlift, and squat will put the muscle on and muscle helps burn fat so its a win win. :) |
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| EK9Hatch |
quote:
Originally posted by snugs
Congratulations, you are officially a curl boy. If you want your arms to grow even faster the secret is to wear a wife beater and a bunch of gold chains while you train and always do your curls in the squat rack. ;)
LMAO :lol:
Jamie |
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| tokes |
quote:
Originally posted by snugs
lol, seriously though, if you're young enough that you find you're recovering quickly from your work outs and you want to put on some muscle while losing some fat I'd say you should stick to a fairly simple split that works your entire body more frequently. Doing core power movements like bench, deadlift, and squat will put the muscle on and muscle helps burn fat so its a win win. :)
I disagree totally, atleast for me. I get bored when I'm doing a ton of different exercises for different body parts. I gotta hit one muscle hard every day, or I stay there for too long and get bored. And then the next day I'm sore all over so I don't feel like doing anything.
Here's what I did for a shoulder workout this week:
1.5km jog 20 unweighted WIDE pullups in 2 sets with a strech in between for a warmup
3 x sets should press
3 x sets dumbell press
3 x sets arnold press
3 x sets upright rows
3 x sets weighted pullups
drop set on the shoulder press machine
You don't have to do weighted pullups though. If you can't do unassisted pullups normally, just do pullups with a lot less assistance untill you can only pull off 6-10 in one set before you cannot move yourself up any higher. I like to stay away from machines where at all possible, all I like them for is drop sets to hammer your muscles at the end. Cables do have their place, but I find mainly for the back and triceps. |
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| ehrgeiz |
To the OP:
Do the hard cardio after you workout and not before it. I'd personally cut down on it too. 3 days/week only. If your goal is to drop some body fat and keep muscle your diet is much more key then excessive cardio.
As far as your routine, there is a lot of options, but one thing we can all agree on is kill the excessive barbell curls! Haha.
Honestly though, you can look at doing splits or just isloate 1 muscle group per day which is my personal choice for hypertrophy or you can look at doing something a little more unusual and taking power lifting/ full body workouts into consideration, maybe even barbell complexes.
Really your best bet if your serious about your fitness goals is to dish out some cash get a GOOD (read: few and far between) trainer and nutritionist. |
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| Jord@n |
quote:
Originally posted by ehrgeiz
To the OP:
Do the hard cardio after you workout and not before it. I'd personally cut down on it too. 3 days/week only. If your goal is to drop some body fat and keep muscle your diet is much more key then excessive cardio.
As far as your routine, there is a lot of options, but one thing we can all agree on is kill the excessive barbell curls! Haha.
Honestly though, you can look at doing splits or just isloate 1 muscle group per day which is my personal choice for hypertrophy or you can look at doing something a little more unusual and taking power lifting/ full body workouts into consideration, maybe even barbell complexes.
Really your best bet if your serious about your fitness goals is to dish out some cash get a GOOD (read: few and far between) trainer and nutritionist.
Yeah I've been trying to eat healthier, but I love my food so much :(
Going to the gym every day (even twice a day) is much easier then eating a strict diet! |
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| ehrgeiz |
quote:
Originally posted by Jord@n
Yeah I've been trying to eat healthier, but I love my food so much :(
Going to the gym every day (even twice a day) is much easier then eating a strict diet!
Yeah, but keep in mind it doesn't really have to be that strict, I mean if you're not planning on jumping into comp bodybuilding or training for high level sports a few tweeks can help out a lot.
The usual run, eat 6 times/day drink lot of water, eat relatively clean and have a cheat day once a week. You'll likely end up eating more than you do now. Just stay away from pop, chips, candy bars and most fast food, and remember there's always a cheat day for the cravings. |
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| bmwboyz |
day 1: Bicep back
day 2: chest tricep
day 3: Legs/cardio.abs.traps
day 4: shoulders abs
thats all i do, i like 3 day rotations, but 4 works out the best with my schedule |
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| Tracid |
day 1 - chest, quads
day 2 - biceps, back, calves
day 3 - triceps, shoulders, hamstrings
plus cardio 30 min on treadmill + 15 min on bike |
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| MikesCaddi |
quote:
Originally posted by Tracid
day 1 - chest, quads
day 2 - biceps, back, calves
day 3 - triceps, shoulders, hamstrings
plus cardio 30 min on treadmill + 15 min on bike
how does that routine work for u...it looks like it would work good, do u do your legs before or after u do your chest? cuz ive been told if you do your legs 1st it pumps more testostorone into your body givin your chest better results..so ive heard
my buddy does his like this. n im thinkin of tryin it instead of mine his is:
biceps, chest,calves
shoulders,forearms,legs
back,triceps,calves
is that a good routine?...plus cardio
he says doin it like that is awsome cuz when you do ur chest n biceps for example...your biceps arnt exausted after doing his chest...like your triceps would be ..i dunno ...sounds cool haha |
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| RideDomestic |
quote:
Originally posted by snugs
Congratulations, you are officially a curl boy. If you want your arms to grow even faster the secret is to wear a wife beater and a bunch of gold chains while you train and always do your curls in the squat rack. ;)
Hahaha that's gold!1 |
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| Jord@n |
Ok I've come up with a newer routine. Open to suggestions and critiques...
Monday – Chest/Triceps
Flat Bench Press (3 Sets)
Incline Bench Press (3 Sets)
Dumbbell Fly (3 Sets)
Triceps Press down 2 sets
Dips (weighted) 2 sets
3+ km Jogging
30-60 Minutes Swimming (Lengths)
Tuesday – Legs
Squats (4 Sets)
Leg Extension (2 Sets)
Leg Curl (2 Sets)
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)
3+ km Jogging
30-60 Minutes Swimming (Lengths)
Wednesday – Off day
Cardio only
Thursday – Shoulders
Seated Military Press (with dumbbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets
3+ km Jogging
30-60 Minutes Swimming (Lengths)
Friday – Back/Bicep
Dead lift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets
Standing Barbell Curls 3 sets
Preacher Curls (with dumbbells) 1 set
3+ km Jogging
30-60 Minutes Swimming (Lengths)
Saturday – Off day
Cardio only
Sunday – Off day
Cardio only
I still plan to go to the gym 6 or 7 days per week, on the off days I will only run/jog and swim a lot so as to let my muscles heal. Is this better?:fingersx: |
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| RoB |
How would you group these exercises into a 2 day workout? I just want something I can alternate ever day. I usually do about 15 minutes on a bike or elliptical just to get the heart going.
Bench Press
Incline bench press
Flys (pecs)
Verticle Bench
Curls
curl Bench
Cable curl
Triceps bench
Tricpes cable
standing Flys 1
standing shoulders
Shoulder Press
Pull downs
Shrugs
squats
Leg curls
Leg extensions |
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