bing bing

My workout regime consists of a 2 day split followed by a 2 day break. That way, I have 3 days rest for each muscle group before I work it again.

Day 1: Chest – Triceps – Shoulders – Abs

Dumbbell press 75lbs: 3 sets of 10 or Bench Press 170lb: 3 sets of 10
Cable Cross over 40kg: 3 sets of 12 or until failure
Unassisted dips: 2 sets of 16 wide and 2 sets of 16 close
Shoulder Press 35lb: 3 sets of 10
Tri-pull-down (rope) 2 x 12 on 37.5 kg
Tri-pull-down (handles) 2 x 12 on 37.5
Lying leg raises: 3 sets of 25
Swiss ball sit-ups: 3 sets of 35
30 min light jog

Day 2: Biceps – Back - Legs

Unassisted overhand wide grip chin-ups: 3 sets of 16
Lat pull down 55kg: 2 sets of 12
Spider Bench (row): 75lb - 3 sets of 12
Diverge row: 55kg 3 sets of 12
Seated bicep curls: 35lb 3 sets of 12
Decline hammer curls: 35lb 3 sets of 15
Leg Press 450lb 3 sets of 12
30 min light jog

Day 3: Rest

Day 4: Rest

Repeat.

frogza

Mon, Wed, Fri
Bench press 165 lbs 3 sets 12
Incline 150 lbs 3 set 12
Chest Flys 90 lbs 3 sets 12
Upright Row 70 lbs 3 set 12
Military press 130 lbs 3 sets 12
curls 65 lbs 3 set 12
French curls 65 lbs 3 sets 12
lat pulldown 120 lbs 3 sets 12
tricep extension 70 lbs 3 sets 12
dips 3 sets 10
squats 150 lbs 3 sets 12
heel raises 200 lbs 3 sets 20
run 3 miles on treadmill.

rockzilla

Right now, I work out 4 days a week. Monday, Tuesday, Thursday and Friday. I'd go on weekends but my work schedule doesn't match up with the gym's hours very well. I'm looking for a swimming pool that's open on Saturday evenings so that I could maybe get a half hour or so of extra cardio in each week. I've been meaning to shake up my routines, but right now they look like this :

Monday - Legs & Abs
Warm up Cardio - Rowing Machine 10 mins
Barbell Squats
Side Bends
Dumbell Lunges
Leg Press Machine, 4 sets with varying foot positions
Reverse Crunches
Ex Ball Crunches

Tuesday - Chest & Back
Warm up Cardio - Bike 10 mins
Barbell Bench Press
Deadlifts
Pectoral Flye
Dumbbell Row
Chin Ups
Smith Machine Bench Press

Thursday - Biceps & Triceps
Warm up Cardio - Treadmill or Bike 10 mins
Barbell Curls, 21's (7 reps on the lower half, then 7 of the upper, then 7 of the whole movement)
Decline bench skullcrusher
Dumbell Preacher Curls
Reverse Grip Cable Pressdown
Incline bench Dumbbell Curls
Dips
Zottman Curls

Friday - Legs & Shoulders
Warm Up Cardio - 10 mins of anything
Barbell Squats
Wide Grip Barbell Row
Dumbbell Front Raise
Calf Raises
Dumbell Lateral Raises
Arnold Press

This works well for me, if I can get to the pool on weekends, I'll move my shoulders off of Fridays so that they'll be in top shape for swimming. I do my chest and back on tuesday so that my biceps and triceps are fresh and have time to recover when I work them two days later.I work my legs on monday so that they aren't in pain when I have to get back to work on Wednesday. It works pretty well for me so far, but I've been doing this routine for almost 2 months, it's about time to shake it up.

Cowman

You guys sure do a lot of volume...

__________________
You don't like my point of view..but im insane

shred_head

Workout 1: Chest and Back
Superset - Dumbbell Flyes then Dumbbell Bench Press (1 set)
Superset - Straight-Arm Pulldowns then Palms-up Pulldowns (1 set)
Deadlifts (1 set)
Straight-leg Deadlifts (1 set)

Workout 2: Legs and Abs
Superset - Leg Extensions then Leg Presses (1 set)
Calf-raises (1 set)
Sit-ups (1 set)
Reverse Sit-ups (1 set)
Side Bends (1 set)

Workout 3: Arms
Lateral Raises (1 set)
Bent-over Lateral Raises (1 set)
Dumbbell Shoulder Presses (1 set)
Superset - Preacher Curls then Palms-up Pulldowns (1 set)
Superset - Straight-bar Cable Pressdowns then Dips (1 set)

Workout 4 - Legs and Abs
Same as Workout 2

And I do a 5 minute warmup on the stationary bike before each workout to get the blood pumping. I also do 2 warmups for each exercise before the main set. Between each workout I take 3 days off of lifting and ride a stationary bike for 2 of those 3 days.

So far as worked really well for me.

__________________
"Great spirits have always encountered violent opposition from mediocre minds" -- Albert Einstein

"A clear indication of women's superiority over man is their refusal to play air guitar." --Frank Zappa

Hardknock

Must be nice to have a set schedule liek that where you can do specifically what you want on the day you want.

My job is so varied I just get in when I can.

shred_head

Yes, it is nice. Being a student is great.

__________________
"Great spirits have always encountered violent opposition from mediocre minds" -- Albert Einstein

"A clear indication of women's superiority over man is their refusal to play air guitar." --Frank Zappa

Beefimator

Lets see...

Monday - Chest, Tri's
Flat bench
Incline
Dumbell decline
Weighted Dips
Tricep pushdowns
Kickbacks

Tuesday - Legs
Squats
Lunges
Single leg leg press
Single leg leg curls

Wednesday - Off

Thursday - Back and Traps
Pulldowns
Dumbell Rows
Seated Rows
Shrugs

Friday - Shoulders, Bi's
Military press
Dumbell Press
Front Laterials
Side Laterials
Preacher Curls
Hammer Curls

pinkie

3 days a week:

30 minutes cardio (usually running) keeping my heart rate between 133-165

All the Nautilus equipment - 12x3 repetitions, between 20-35-50lbs depending on whether it's legs, back or arms.

5lb free weights for arms 12x3

85 combination stomach crunches and leg lifts

Stretching

10 more minutes of cardio

About an hour and a half total, sometimes more.

89transam

I just started this last week.

Mon - Wen - Fri
Run 3 to 5 miles In morning
Swim 2 to 4 miles Afternoon
t-th
Wieghts morning
- upper body tuesday
- lower thursday
Swim 2 to 4 miles afternoon

We shall see how it pans out , though I already feel better.

__________________
I'd rather be rich than stupid.

Cowman

Beefinmator looks more like mine.

__________________
You don't like my point of view..but im insane

Beefimator

Yeah Cowman. Old school, balls to the wall type training. Move heavy weight, lower volume, and stick with what works. Nothing fancy.

animal909

Mondays: Chest
heavy incline dumbell or flat (5 to 6 sets @ 6 - 8 reps)
moderate decline or hammer iso chest (5 sets @ 4- 8 reps)
peck deck flys or dumbell fly's (5 sets 10 @ 12 reps)
cable X (4 - 5 sets 8 @ 12 reps)
Tuesdays: Lats and lower traps
heavy Dumbell Pullovers (6 sets @ 8 reps)
Heavy lat pulldowns (5 to 6 sets @ 6 - 8 reps)
heavy Low cable rows (5 to 6 sets @ 6 - 8 reps)
hammer rows singles (4 sets @ 10 reps)
hyper back ext (4 sets @ failure)
Wenesdays: Triceps
heavy dumbell ext (6 sets @ 6 - 10 reps)
tricep ext (5 sets @ 10 reps)
dumbell kick backs (4 sets @ 12 reps)
dips (3 - 4 sets @ failure)
Thursdays: Biceps
heavy barbell curls (4 sets @ 6 reps)
stand alt. supinated dumbell curls (6 sets @ 6 reps)
seated preacher curls (4 sets @ 10 reps)
alt. cable curls, rev. or wrist curls (5 sets @ 10 reps)
Friday: Delts and traps
heavy military press (behind neck) (6 sets @ 6 - 10 reps)
heavy dumbell press or arnold press (5 sets at 10 reps)
side raises (4 sets @ 12 reps)
reverse flys (5 sets @ 12 reps)
dumbell shrugs (4 sets @ 10 reps)
Saturday: Legs
okay tired typing

40 minutes cardio after every workout and judo practice every tuesday and thursday

bing bing

Jesus animal909, that's a huge work-out regime. Are you a unit?

animal909

lol i wish... i have too much fun in the gym and sometimes i have to force myself to get off a machine or excericise bench.

st33lr4t

Chest/Triceps
-Incline DB Bench 3x8
-Flat DB Bench 3x8
-Decline DB Bench 3x8
-Close Grip DB Bench 3x8
-Weighted Dips 3x8

Back/Legs
-Chinups 4x8
-Bent DB Rows 4x8
-Deadlifts 4x8
-Squats 3x8
-Calf Raises 4x10

Shoulders/Abs
-Standing DB Press 4x8
-Shrugs 4x8
-Side Lateral Raises 4x8
-Laying Reverse Flys 4x8
-Decline Crunch 4x10
-Decline Leg Lift 3x8

Biceps
-Standing EZ Curl 4x8
-Seated DB Curl 4x8
-Standing Hammer Curl 4x8

c172g

Wow, my routine isn't much compared to the rest:

Every morning, 55 pushups
Every night, as many crunches as I can do
One or two days a week, hockey for 1 1/2 hours
If time permits, jump rope one day a week for 20 minutes or so, speed bag for 20 minutes or so 1-2 days a week (my all time favorite exercise that never gets boring).
Jog once or twice a week, 1 1/2 miles or so.

The best exercise I do: chase around a 2 & 4 year old for at least 4 hours a day.

CandleInTheDark

Monday: Pull

Deadlift 5x5 1:30 rest between sets
Wide-grip weighted pull-ups 5x5 2:00 rest
Hammer/Ez curl 5x5 2:00 rest

Wednsday: Push
BB Bench Press 5x5 1:30 rest
Military Press 5x5 2:00 rest
Tricep Dip 5x5 1:30 rest

Friday: Legs
Squats 5x5 1:30 rest
SLDL 5x5 1:30 rest
Calf Raise 3x12 2:00 rest
Weighted Crunch 3x12

__________________
Where there is doubt there is freedom.

Jaiddin

Sun: Legs.. Morning: quads
Warmup with 2x20 leg extensions.. medium weight to get the blood pumpin
Light stretching
Squats 5sets, pyramind. 1x12, 1x10, 1x8, 1x6, 1x3-4
Leg press 4x 6-8 (last set to failure)
Leg extensions 3x10-12 (last set to failure)
Afternoon: hamstrings and calves
Lying Leg curls 5x10-12 (last to failure)
Standing leg curls, cables. 3x6-8 (last to failure)
Hip abduction/induction machines (not just for chicks) 4x10-12 (last to faliure)
Toe raises 5x10-12. (vary my foot position to hit different angles each set)
Seated toe raises 5x10-12 (vary my foot position to hit different angles each set)

Mon: Arms (all last sets to failure)
Light-moderate stretching
Incline dumbell curls 1 warm up set, 1x15. 3x10
Concentration curls 3x10
Hammer curls 3x10
Preacher curls 3x10
Skull crushers 3x10
Tricep kickouts 3x10
Cable pulldowns with rope handle 3x10
Close grip bench 3-10

Tue: Back (all last sets to failure)
Light-moderate stretching
Wide grip pullups 5x 10-15 (last 2 sets are weighted)
Lat pulldowns 3x8-10
1arm dumbell rows 3x8-10
seated cable rows 3x10
seated machine rows (upper back) 3x10

Wed: Off
Thu: Shoulders (all last sets to failure)
Light-moderate stretching
Seated military press 4x10 (first set is warmup)
front dumbell raises 3x10-12
Horizonal raises 3x8-10
Lying incline horizontal raises 3x10-12 (description sucks, as i forgot the actual name for this exercise. Got it outta a flex many moons ago. works great tho)
Bent over rear raises 3x8-10
Reverse lateral raises 3x10-12

Fri: Chest (all last sets to failure)
Light-moderate stretching
Wide grip benchpress 2x15-20 warm up.. 3x6-8
Decline dumbell bench 4x8-10
Incline bench 4x8-10
Incline flys 4x8-10
Cable Crossovers 4x8-10

Sat: Off

Typically this is my regimen. I mix up the exercises every other week or so, and superset once a month. If I have a day that I feel I'm just not getting a good pump, I'll very the sets/reps/weight till I feel like I'm gettin the desired results.
I lift with a buddy who has been lifting with me for the last year in a half, so I feel more than comftorable going to failure, and occasionally doing a drop set, as he is a good spotter. Working out with a good partner can make all the differnce in yer workout.

Cardio 3-5days, depending on how much I feel I need that week. 45m-1hr, eleptical machine. Generaly done first thing in the morning. I do my lifting early afternoon. Generally do abs every 2-4days, after cardio in the mornings. Just depends on how they are feeling and if I think they need a lil extra work.

Paradise Lost

Because I never do the same sets of workouts each time I lift, I'll just give a general run
down of what I usually try to stick to for the week.

Monday:
Nothing more than either running for at least 20 minutes, or biking for at least 30.
Biking by far, even on a stationary, is more fun and I can put more effort into it.
I usually try to do at least 2 sets of 20 leg-raise ab exercises on those machines
where you dangle yourself. (That's highly technical, I know. )

Tuesday: I'll try to do lower-body on these days. Here I usually do most of the
same exercises each time, basically because it's a tough routine for me and I like
to try to make it as easy as possible.
Usually: 3-4 Sets of Leg Presses, Leg Extensions, Whatever the extensions are for
your hamstrings, and sitting calf raises.

Wednesday: See Monday.

Thursday:
I usually try to do Chest/Triceps these days, because of Thirsty Thursdays, there are
more machines and free-weights to use.
I'll usually do 3-4 sets of Flat Bench Press w/ Barbell.
Incline Press with Barbell
Incline Press with Dumbell
Flat bench with Dumbells.
Triceps are usually almost forgotten, because I'm getting close to my 45 minute mark,
so I basically do those exercises where you push down from the elbow. (No idea what
it's called.)

Friday: See Monday or Wednesday.

Saturday:
I usually try to end with biceps and back, because there are plenty of machines/free
weights open on the weekends. I don't know what the back exercises are called,
but I do 4 exercises, each with 3 or 4 sets.
For biceps, I basically just do a variety of curls, and usually a set or two of concentration curls.

All the exercises I don't know the names of, I still try to do as properly as possible.
One of these days I'll read up on the actual names of them.

__________________
"Marino could do it."

ling ling

30 minutes, four times a week on the elliptical machine. Followed by some time on the abductor machine and some free weights for my arms. I keep it pretty casual... I think I would look a little strange doing bench-presses and the like!

__________________

bing bing

Nice screen-name.