Post your last week's workout

[UKBeefy]

Thought it might be interesting to see what workout routines people are following at the moment - perhaps we can learn from each other and try out each others' routines.

I am particularly interested in new routines.

For a long time I have been doing a workout every other day. So One on/One off leading to 3.5 workouts per 7 days.

Generally do:

Chest & Triceps

Back and Biceps

Legs

(then Shoulders go somewhere - often are missed out as the extra bodypart - anyone have good ideas of how to incorporate them?)

Always do 3 exercises a bodypart and then 3 sets. Generally 10-12 reps then 8-10 then about 6-8.



Would like to shake this up a bit. Anyone got experience of how to shake up the routine eg 3 on 2 off?, high reps, low reps, doing more/less sets?

[wbhunk]

Let's see.....

Day 1 -- Chest and Biceps

Bench press -- 3 sets of 6 - 8 reps

Incline press -- 2 sets of 8 - 12 reps

Dip (chest emphasis) -- 2 sets of 8 - 12 reps

Preacher curls -- 3 sets of 8 - 12 reps

Dumbbell curls -- 2 sets of 8 - 12 reps


Day 3 -- Legs

Power squat -- 3 sets of 6 - 8 reps

Leg press -- 2 sets of 8 - 12 reps

Leg curls -- 2 sets of 8 - 12 reps


Day 5 -- Upper back and triceps

Shoulder press -- 3 sets of 6 - 8 reps

Upright row -- 2 sets of 8 - 12 reps

Lateral raises -- 2 sets of 8 - 12 reps

French press -- 3 sets of 8 - 12 reps

Triceps pushdown -- 2 sets of 8 - 12 reps


Day 7 -- Lower back and calves

Pulldowns -- 3 sets of 6 - 8 reps

Chins -- 2 sets of 8 - 12 reps

Bent-over rows -- 2 sets of 8 - 12 reps

Seated rows -- 2 sets of 8 - 12 reps

Standing calf raises -- 3 sets of 8 - 12 reps

Donkey raises -- 2 sets of 8 - 12 reps

(repeat starting on Day 8, Day 10, etc)

[ethernet_jock]

My current method involves some regular rotation and different angles of approach.... Basically I have a battery of exercises for each body part - from about 5 to 8 to pick from. Each week I rotate between them making sure I don't repeat an exercise from the week before unless I have to. So one week - on chest/bicep day I might do flat bench and incline flies and decline flies and a cable-crossover thing for chest while the next week I might do inclined and declined bench, flat flies, maybe some weighted push-ups or a resisted punch type of exercise (hard to explain).

So basically I'm on sort of a 3.5 days/week type of schedule as well - for me it's more about when I can find time than making the ultimate efficiency out of my body.... life is too busy otherwise:

Monday - Legs and Shoulders (isn't that enough?!?)

Wednesday - Chest/Biceps/Forearms

Friday - Back/Triceps - back takes me for freaking ever because there are so many exercises for different regions of the back and my back is too strong to do only one or two. I seem to always be late to work on Fridays.

Saturday - I usually hit biceps again for only a couple sets and toss in some Abs.

How does that sound? Most workouts last 90 minutes (give or take 10) and I try to always hit 3-4 sets on each exercise.

[brent]

I like to do opposites: working/resting opposing muscle groups.
Day 1: Chest/Back
Day 2: Bicep/Tricep, plus foreamrs at the end.
Day 3: Shoulders.
Day 4: Hams/Quads, plus calves at the end.
Day 5: Rest.

This workout feels a bit like bukkake, it's a little extream, and not for everyone.

[muslguy]

This has been my routine for a while now. I am on a 4 day on/1 day off routine. As you can see...I basically do 4 exercises per body part except for abs and calves.

Day 1 : [color=Red]Chest[/color]/Triceps

[color=Red]Bench Press
Pec Flyes
Incline Press
Decline Press[/color]
Tricep Pressdown
Drips
Tricep Extensions
Reverse Extensions

Day 2 : [color=Red]Back[/color]/Biceps

[color=Red]Cable Rows
Lat Pulldowns
Lat Machine
Close-grip Pulldowns[/color]
Dumbell Curls
Preacher Curls
Hammer Curls
Cable Curls

Day 3 : [color=Red]Shoulders[/color]/Abs

[color=Red]Arnold Press
Lateral Raises
Upright Rows
Shrugs[/color]
Crunches
Leg Raises
Ab Machine

Day 4 : [color=Red]Quads[/color]/Calves

[color=Red]Hack Squat
Leg Extensions
Leg Press
Leg Curls[/color]
Calf Press (I just started a new routine with calves by doing 100 reps total...pumping out as many reps as I can stand..then resting just till the pain subsides. Doing this till I reach 100.)

Day 5 : Rest

Start over with Day 1 the next day

I do 3 sets of 8-10 reps for each exercise. If I reach the total amount of full sets and reps....I increase my weight for the next time. I write everything down so that I remember.

That's it's in a nutshell

[ethernet_jock]

Yeah... I do the written log thing too... keeps me honest with myself and it also keeps me from hurting myself by trying to advance too quickly.

Damn... looking at your profile (muslguy)... you give me hope that I may look like you by the time I'm 36 too!

w00t.

[muslguy]

LOL I'm not quite 36 yet. Give me one more year. Thanks for the compliment!

Originally Posted by ethernet_jock

Yeah... I do the written log thing too... keeps me honest with myself and it also keeps me from hurting myself by trying to advance too quickly.

Damn... looking at your profile (muslguy)... you give me hope that I may look like you by the time I'm 36 too!

w00t.

[ethernet_jock]

haha! sorry man... I did the quick math version.... instead of the accurate one.

Call me 29 if you want :P

[UKBeefy]

I know peoples' regimes are governed probably by how often their work schedule allows them to train but do any of you guys change things around in terms of say doing a workout ever other day and then 6 weeks later changing to 4 workouts in a row and a day off and then perhaps something else eg high reps or low reps.

I just wonder if my current "bored plateau" is because I have been going every other day generally for a number of years and doing the same rep regime (8-10 reps). I do change my choice of exercises like many of you guys but things are feeling very boring at the mo. I was thinking of changing gyms to give myself some variety.

[Digibacker]

Up until last week, I've been doing this routine (for the most part):

Monday - Chest and Triceps

Flat Bench, 4 sets of 8 - 3 reps
- combined with -
Combo Dumbell Press/Flies, 3 sets of 10 - 6 reps

Seated EZ-Curl Bar Tricep Extensions, 4 sets of 8 - 3 reps
- combined with -
Dumbell Tricep Extensions, 3 sets of 10 - 8 reps

Feet Elevated Pushups, 3 sets of 10 - 6 reps
- or -
Pec-Deck Flies, 3 sets of 10 - 6 reps


Wednesday - Legs and Part Shoulders

Dumbell Squats, 4 sets of 15 - 12 reps
- combined with -
Bodyweight-only Squats, 4 sets of 12 reps

Lying Leg Curls, 4 sets of 10 - 6 reps
- combined with -
Lighter leg Curls, 3 sets of 10 - 8 reps

Bent Over Rear Delt Raises, 4 sets of 12 - 8 reps


Friday - Biceps, Back and Rest of Shoulders

EZ-Bar Bicep Curls, 4 sets of 8 - 3 reps
- combined with -
Dumbell Curls, 3 sets of 8 - 6 reps

Bent Over Barbell Rows, 4 sets of 8 - 5 reps

Behind the Neck Presses, 3 sets of 8 - 5 reps

Lat Pulldowns, 4 sets of 10 - 7 reps


For the items listed as "combined with", the first exercise is done with fairly heavy weights, and the second exercise is done immediately between those sets with much lighter weights. This way, I get the benefit of both heavy training and the pump for the burn.

All sessions are never longer than an hour, usually only 45 minutes. I train first thing in the morning after taking about a half hour or so to wake up fully and perhaps have a small snack for some energy. (A banana or granola bar.)

I've been doing this particular routine for about 12 weeks now, and do shuffle things around a little for variety. I'm constantly raising the weight as I go along, even if it means losing a few reps for a couple of weeks. (Though they always seem to come back, if not more. )

Now, I'm in the midst of taking a week off. LOL...actually, I'm surprised at how much noticeable growth happened in this break. It's like my muscles needed the opportunity to build themselves up.

Next week I'll be rearranging things a bit. My shoulders have been lagging, so I'm planning on adding another day just for those. I'm also thinking of combining chest with back (rather than triceps) and then do triceps with biceps. Will have to see how it goes!

[biguglymofo]

bah...LOL...post numbers, so I can feel inadequate!

[Digibacker]

Originally Posted by biguglymofo

bah...LOL...post numbers, so I can feel inadequate!

Well, I'm not sure they're that impressive, but these are my averages right now (all with reps -- not maximums):

Squats: 280-300 lbs
Bench Presses: 190-200 lbs
Bent-over Rows: 190-200 lbs
Bicep Curls: 110-120 lbs
Shoulder Presses: 100-110 lbs
Tricep Extensions: 100 lbs
Leg Curls: 70-80 lbs
Shoulder Raises: 20-40 lb dumbells

[brent]

Originally Posted by UKBeefy

I know peoples' regimes are governed probably by how often their work schedule allows them to train but do any of you guys change things around in terms of say doing a workout ever other day and then 6 weeks later changing to 4 workouts in a row and a day off and then perhaps something else eg high reps or low reps.

I just wonder if my current "bored plateau" is because I have been going every other day generally for a number of years and doing the same rep regime (8-10 reps). I do change my choice of exercises like many of you guys but things are feeling very boring at the mo. I was thinking of changing gyms to give myself some variety.

OK, I must come clean and admit that it's been a week since I've done a heavy workout. I just got back from vacation a couple days ago, and I've been training a new guy at work. Rob's work schedule, and mine have not lined up, and we planned to take this week off (I like to do that once every 2 months).

Speaking of being bored, and needing to change a workout, we have recently switched back from opposites, to a more traditional chest/tris, back/bis, legs/shoulders routine. We intended to use opposites for only 12 weeks, but we liked it, and used it for over a year. In that time, we (especially me) got boarded, and we've both stalled. Since going back, we really felt it good. Now that we've had our break, and it's time to hit it hard, I'm sure we are ready for a new growth spurt.

I think it's very important to shake things up by constantly changing exercises out for one another, and every few months switch to a totally new routine. Just always be sure that it's a good routine (major to minor muscles, etc.)

[biguglymofo]

Originally Posted by Digibacker

Well, I'm not sure they're that impressive, but these are my averages right now (all with reps -- not maximums):

Squats: 280-300 lbs
Bench Presses: 190-200 lbs
Bent-over Rows: 190-200 lbs
Bicep Curls: 110-120 lbs
Shoulder Presses: 100-110 lbs
Tricep Extensions: 100 lbs
Leg Curls: 70-80 lbs
Shoulder Raises: 20-40 lb dumbells

Those are good solid lifts....it's not about being impressive...but looking like you are

Ultimately progress is the true measure of a good workout.