Post your workout routine here!

[Segkast]

I hate you all.

[Alkire193]

Day 1

Bicep Curls
Tricep extensions
Military presses

5 sets, 10 reps each

Day 2

Incline/Decline/Flat benchpress

5 sets, 10 reps each

Day 3

Seated row
Lat pull down
Dead lift

5 sets, 10 reps each

Day 4

Leg lifts
Leg extensions
Squats

5 sets, 10 reps each


Cardio:

Day 1, 2, 3, 4

Cycling


Currently what im doing. More cardio gets worked in over time

[Lady4Fiddy]

>Start with 5 minutes cardio (warm up) before each routine.

>Stretch after warm up.

>End with 5-10 minutes of cardio (cool down).

>Stretch after cool down.

  Day 1 Lower body Legs/Abs

    * Barbell Squat: 3 sets of 8-12 reps
    * Stiff-Legged Deadlift: 3 sets of 8-12 reps
    * Leg Extension: 3 sets of 8-12 reps
    * Lying Leg Curls: 3 sets of 8-12 reps
    * Standing Calf Raises: 3 sets of 8-12 reps
    * Lying Leg Raises: 3 sets of 10-15 reps
    * Exercise Ball Crunches: 3 sets of 10-15 reps
    * Russian Twists: 3 sets of 10-15 reps
    * Machine Crunch w/ weight: 3 sets of 10-15 reps

Day 2 Upper body Deltoids/Abs

    * Seated Dumbbell Overhead Press: 3 sets of 8-10 reps
    * Standing Dumbbell Front Deltoid Raise: 3 sets of 8-10 reps
    * Standing Front Deltoid Plate Raise: 3 sets of 8-10 reps
    * Lateral Deltoid Dumbbell Raise: 3 set of 8-10 reps
    * Seated bent Over Rear Deltoid Raise: 3 set of 8-10 reps
    * Lateral Deltoid Cable Raise: 3 set of 8-10 reps
    * Russian Twists: 3 sets of 10-15 reps
    * Machine Crunch w/ weight: 3 sets of 10-15 reps

Day 3 Abs/Cardio

    * Exercise Ball Crunches: 3 sets of 10-15 reps
    * Russian Twists: 3 sets of 10-15 reps
    * Crossed Legged Crunch: 3 sets of 10-15 reps
    * Lying Side Crunch: 3 sets of 10-15 reps
    * Lying Crunch: 3 sets of 10-15 reps
    * Machine Crunch w/ weight: 3 sets of 10-15 reps
    * Planks: Hold for 30+ seconds (2 sets)
    * Side Planks: Hold for 30+ seconds (2 sets each side)
    * 15-20 minutes of Cardio

Day 4 Chest/Triceps/Forearms
    * Flat dumbbell press: 3 sets of 7-11 reps
    * V bar tricep pressdowns: 3 sets of 7-11 reps
    * Incline barbell press: 3 sets of 7-11 reps
    * Flat bench lying tricep extensions: 3 sets of 7-11 reps
    * Dips: 3 sets of 7-11 reps
    * Decline Dumbbell press: 3 sets of 7-11 reps
    * Cable crossovers: 3 sets of 7-11 reps

[Spartan]

>Start with 5 minutes cardio (warm up) before each routine.

>Stretch after warm up.

>End with 5-10 minutes of cardio (cool down).

>Stretch after cool down.

  Day 1 Lower body Legs/Abs

    * Barbell Squat: 3 sets of 8-12 reps
    * Stiff-Legged Deadlift: 3 sets of 8-12 reps
    * Leg Extension: 3 sets of 8-12 reps
    * Lying Leg Curls: 3 sets of 8-12 reps
    * Standing Calf Raises: 3 sets of 8-12 reps
    * Lying Leg Raises: 3 sets of 10-15 reps
    * Exercise Ball Crunches: 3 sets of 10-15 reps
    * Russian Twists: 3 sets of 10-15 reps
    * Machine Crunch w/ weight: 3 sets of 10-15 reps

Day 2 Upper body Deltoids/Abs

    * Seated Dumbbell Overhead Press: 3 sets of 8-10 reps
    * Standing Dumbbell Front Deltoid Raise: 3 sets of 8-10 reps
    * Standing Front Deltoid Plate Raise: 3 sets of 8-10 reps
    * Lateral Deltoid Dumbbell Raise: 3 set of 8-10 reps
    * Seated bent Over Rear Deltoid Raise: 3 set of 8-10 reps
    * Lateral Deltoid Cable Raise: 3 set of 8-10 reps
    * Russian Twists: 3 sets of 10-15 reps
    * Machine Crunch w/ weight: 3 sets of 10-15 reps

Day 3 Abs/Cardio

    * Exercise Ball Crunches: 3 sets of 10-15 reps
    * Russian Twists: 3 sets of 10-15 reps
    * Crossed Legged Crunch: 3 sets of 10-15 reps
    * Lying Side Crunch: 3 sets of 10-15 reps
    * Lying Crunch: 3 sets of 10-15 reps
    * Machine Crunch w/ weight: 3 sets of 10-15 reps
    * Planks: Hold for 30+ seconds (2 sets)
    * Side Planks: Hold for 30+ seconds (2 sets each side)
    * 15-20 minutes of Cardio

Day 4 Chest/Triceps/Forearms
    * Flat dumbbell press: 3 sets of 7-11 reps
    * V bar tricep pressdowns: 3 sets of 7-11 reps
    * Incline barbell press: 3 sets of 7-11 reps
    * Flat bench lying tricep extensions: 3 sets of 7-11 reps
    * Dips: 3 sets of 7-11 reps
    * Decline Dumbbell press: 3 sets of 7-11 reps
    * Cable crossovers: 3 sets of 7-11 reps

I got a workout just trying to read all that

[disco]

suck in to buckle my belt, exhale to tie my shoes   

[racinjason68]

Well if you all wanna look like me, just have the wife get the beer and set back and enjoy....   Oh and eat whatever you want!!!    Works like a champ for me for 30+ years, why change now?      Ohh and Do Work.      Yup that type.

[Peelz]

Well if you all wanna look like me, just have the wife get the beer and set back and enjoy....   Oh and eat whatever you want!!!    Works like a champ for me for 30+ years, why change now?      Ohh and Do Work.      Yup that type.

me too buddy. Could do without the shakes though.

[Lady4Fiddy]

Here ya go Geo... Before and After pics of me.

[Colorado700R]

HAWT!

[Krandall]

Awesome Nikki

[Lady4Fiddy]

Thanks!   

[Krandall]

Just thought id share..

a friend of mine in the army was talkin to me on thursday, he studied nutrition and something to do with weight lifting. Was telling him how I was kind of stuck in a rut recently. He mentioned rest/pause training... I was curious.


Kindof but not really similar to super setting...

You take 75% of your max weight, and do lifting as normal (whatever that workout is). Go until muscle failure. rest 30-60 seconds. repeat until you can't do 1.

I did that on friday. oh my word. I've been reading about it, and a lot of people within a week have noticed gains. I'm going to try doing this all week. Doing my normal workout, and then rest/pause after my normal 3 sets. Should be interesting.