Post your workout

[Sportsmedjosh]

So i figured it would be neat to see what everyone's workout consist of, this will allow for a lot more conversation regarding fitness here. It will also allow for others to get ideas for exercises that might have skipped over or forgot about.

[Najonairpic]

I don't know the names of some of the stuff I do...

However, most everything I do, I'll do 4 sets 8-15 reps and 30 sec intervals.

[desperate housewife]

At the gym:

1.5mi run on the treadmil with a1% incline
30min of bicep curls, squats, lunges, and tricep stuff
15min of ab crunches and pilates
1.5mi run on the treadmil with 1% incline for the first .5mi then down to 0% for the rest
And ending with stretching.

[livewell]

Swimming or jump 30 minmutes- every other day.
Pilates and Yoga- 30-45 minutes alternating days.

[shawnyboy]

it usually depends on the day and what im lifting
if im doin chest i usually do barbell bench, incline, decline 4x8 reps, then i do incline and flatbench dumbell presses 3 sets of 10..usually a few cable crossovers on the machines, (not to mention doing push ups after each set), and finally using the chest machines that will isolate your pecs

arms i just do standing barbell and dumbell curls, hammer curls, zigzags, concentration curls and preacher curls

back - 3x10 deadlift, military presses, reverse flyes, bent over rows and seated rows

legs- 3x10 squats, leg curls, cavle raises

i also do 20 minutes of random cardio before each day, usually jogging but sometimes i ride the bike :D

[MIKe30]

meh, its kinda late and dont feel like getting into detail - perhaps if someone is really interested then i will but generally:

monday: chest
tuesday: back
wednesday: legs
thursday: shoulders
friday: biceps/triceps
everyworkoutday: abs

weekend: enjoy week's hard work :aroused


been doin it for 5+ weeks and love it. gone in maybe on 2 saturdays and done cardio... -its not as much as i would've liked, but what is a kid to do after a good/long friday night? - think i will be really focusing on cardio and cutting april/may for summertime!! woot woot.

[Adewale]

Well, spring break is coming up, so I've built my program with hypertrophy as my goal.

I have a 3-day split: Chest-biceps, shoulders-back-tricep, legs-abs.

Chest-Biceps: 5 sets of 10, 60 second rest period
dumbell chest press
seated incline bicep curl
incline benchpress
cable bicep curl (10 supinated grip, 10 pronated grip)
cable chest flys
machine preacher curls
machine decline chest press
machine bicep curl

Shoulder-back-tricep: 5 sets of 10, 60 second rest period
dumbell shoulder press
t-bar row
lateral raises
cable lat pulldown
reverse flys
cable seated row
cable upright row
high row
shrugs
dumbell tricep press
cable overhead tricep extension
45 degree dips
machine tricep press

Legs-abs: 5 sets of 10, 60 second rest period
free weight squats
free weight deadlift
machine leg press
machine leg extension
cable leg curl
machine glute-ham developer
machine standing calf
compact crunches
resistance band crunches
ab crunches on ball
ab reverse crunches on ball
reverse crunches on roman chair
planks (120 second holds)

Afterwards, I usually jump on the bike and go about 30 minutes at 80% of my max HR (Max HR=220-age) and stretch. :)

-Wale

[Surgeon General]

this was the general program i followed all summer, followed by running for a few miles, 5 days a week

Flat Bench Dmb Flys - 10 Reps - 4 sets
Seated Cable Row - 10 Reps - 3 sets
Dmb Lateral Raises - 10 Reps - 4 sets
Barbell Curls - 10 Reps - 4 sets
Bench Press - 10 reps - 3 sets
Cable Pushdowns - 10 Reps - 3 sets
Leg Press - 10 Reps - 3 sets
Lying Leg Curls - 10 Reps - 3 sets
Standing Calf Raises - 15 Reps - 4 sets
Crunches w/ weight - 100 - 3 sets

now im fat :(

[mediaibe]

I have been working out for like......three weeks with a buddy of mine, but it has been mostly upper body workouts. Mostly free weights and mostly abs, biceps, triceps, and chests. End it all with a two mile run, just until i can build up my endurance again.

[Sportsmedjosh]

Originally Posted by mediaibe

I have been working out for like......three weeks with a buddy of mine, but it has been mostly upper body workouts. Mostly free weights and mostly abs, biceps, triceps, and chests. End it all with a two mile run, just until i can build up my endurance again.

I would look at spliting the cardio and muscular training on seperate days to really get the best benefit.

[LoveGuinness]

20min of cardio, usually a quick jog on the treadmil or some time on the stairmaster
10min stretch
10min ab workout with a combo of crunches and pilates
20min weight training (biceps, triceps, and legs)

[Daegus]

Without going into great detail for last week..

Monday - Swim (45min Medium) / Lift(Legs, Abs)
Tuesday - Run(5miles Medium) / Bike(55mins Medium)
Wednesday - Swim (75 mins Easy, Distance) / Lift(Back, Bi's)
Thursday - Run(9 miles race pace) / Lift(Tri's, Chest, Shoulders, Abs)
Friday - Bike (1h and 30 mins Easy, Distance) / Swim(40 mins, race pace)
Saturday - Off / Stretching
Sunday - Run(17 miles Easy, Distance)