Workout Plans

[Ashton]

It seems a lot of people here are starting to "get healthy" so I figured I would start a thread on proper workout plans.

Here's mine.

I workout 5 days a week. Everyday I warmup which consists of running on a treadmill at 8.0mph for a mile. Clearly this is a workout for someone who is already in shape... It emphasizes cardio and strength training and well you'll be sore after it. The only supps I take are protein with enough cardio and good food choices you don't need "diet pills" aka caffeine.

Sunday
OFF

Monday
Warmup
50 Pushups to warm up chest
Flat Bench Press
Incline Bench Press
Dips
Bicep Dumbbell Curls
Machine Preacher Curls
Tricep Cable Pushdowns
Calves
Abs
Cardio - Running two miles at 7.5 mph on treadmill then Biking for a good 30 mins

Tuesday
Warmup
Lat Pulldowns
Straight Arm Pulldowns
Seated Rows
Single Arm Dumbbell Rows
Cardio - running one to two miles at 7.5 mph on a treadmill

Wednesday
Warmup
Military Press
Standing Dumbbell Press
Lateral Raises
Wide Grip Upright Rows
Shrugs with Dumbbells
Cardio - running one to two miles at 7.5 mph on a treadmill

Thursday
Warmup
Bicep Dumbbell Curls
Machine Preacher Curls
Tricep Cable Pushdowns
Barbell Extensions
Pullups close grip palms facing face
Cardio - running one to two miles at 7.5 mph on a treadmill

Friday
Warmup
Squats
Leg Extensions
Leg Curls
Calf Raises
Lunges
Cardio if my legs can hack it.

Saturday
OFF

Edit: I forgot to add that when I do protein shakes I do one before / in the beginning of a workout and one at the end. Sometimes I skip the one at the end.

[jackmode9316]

Looks like you incorporate alot of variety....which is good. WAY TO GO~!

[Dave_L]

Monday- Chest/Tri's
Incline Barbell Bench
Flat dumbell flyes
Decline dumbell press
Skull crushers
Dumbell kickbacks
V-bar pushdowns

Tuesday-Back/Bi's
High rows
Single arm bent over rows
Seated cable rows
Barbell Curls
Single arm preacher curls
2 person rope curls (You sit at the preacher bench and use the rope from the cable machine. The person sitting grabs the rope in the middle with both hands like a close grip curl. The other person sits facing you and pulls the ends of the rope towards them creating the resistance. They only give you enough slack to slowly curl it. I hope that makes sense.)

Wednesday- Legs/Shoulders
Leg press machine
Bulgarian split squat
Leg extentions
Leg curls
Military press
Raises/rows
Rotator cuff
Extravaganza (Don't really ahve a name for it. It's too hard to explain but it's about 60 reps per set, low weight and gets every part of your shoulder)

Thursday- Back/Bi's
Low rows
T-bar Rows
Close-grip pull downs
Crazy 8 curls ( Each set has 24 reps. First 8 reps are from the bottom to half way, second 8 are from the top down to half way and third 8 are the full range of motion for a curl) Done with a w-bar on the cables.
Concentrations curls
Hail ceasars

Friday- Chest/Tri's
Flat dumbell press
Incline dumbell flyes
Decline cable flyes
Crazy 8 tri's (same as the curls)
Rope pull downs
Straight bar push downs

I do Abs every day I'm at the gym. I also run 3 times a week. 2 of those days are 2-3 miles, the other day is my long run since I'm training for a half marathon. The otehr days I ride the bike for 30-45 minutes. I only take protein and glutamine.

[Deltron_3030]

It seems a lot of people here are starting to "get healthy" so I figured I would start a thread on proper workout plans.

Here's mine.

I workout 5 days a week. Everyday I warmup which consists of running on a treadmill at 8.0mph for a mile. Clearly this is a workout for someone who is already in shape... It emphasizes cardio and strength training and well you'll be sore after it. The only supps I take are protein with enough cardio and good food choices you don't need "diet pills" aka caffeine.

Sunday
OFF

Monday
Warmup
50 Pushups to warm up chest
Flat Bench Press
Incline Bench Press
Dips
Bicep Dumbbell Curls
Machine Preacher Curls
Tricep Cable Pushdowns
Calves
Abs
Cardio - Running two miles at 7.5 mph on treadmill then Biking for a good 30 mins

Tuesday
Warmup
Lat Pulldowns
Straight Arm Pulldowns
Seated Rows
Single Arm Dumbbell Rows
Cardio - running one to two miles at 7.5 mph on a treadmill

Wednesday
Warmup
Military Press
Standing Dumbbell Press
Lateral Raises
Wide Grip Upright Rows
Shrugs with Dumbbells
Cardio - running one to two miles at 7.5 mph on a treadmill

Thursday
Warmup
Bicep Dumbbell Curls
Machine Preacher Curls
Tricep Cable Pushdowns
Barbell Extensions
Pullups close grip palms facing face
Cardio - running one to two miles at 7.5 mph on a treadmill

Friday
Warmup
Squats
Leg Extensions
Leg Curls
Calf Raises
Lunges
Cardio if my legs can hack it.

Saturday
OFF

Edit: I forgot to add that when I do protein shakes I do one before / in the beginning of a workout and one at the end. Sometimes I skip the one at the end.

its a bad idea to work ur back after ur arm workout the day after

[M@]

A couple of things... Ashton, you know that getting protein in your body after workout is the most important time to take it in, right? At least that's what every person I've talked to says, including my cousin who was a personal trainer for years. And you workout all your muscles on Monday? Why? I'm no expert, just trying to get your perspective on this. Here's my workout. Pardon my not knowing what everything's called, but I'm sure you'll get what I'm saying. I'm still fairly new to all of this. By the way, today I weighed in at 168.2! Woot. Almost lost 10 lbs. in 4 weeks.

I don't really have a set day I do things, I just go with whatever I didn't do the day before typically. I have been taking Sunday off usually, sometimes Friday.

Warmup = 1 mile jog to warm-up at 6.5 MPH

- 30 minutes before workout, 2 scoops of nitric oxide supplement, which will no longer be used when the tub is empty.
- Warmup
- Dumbbell curls standing up
- Lat pull downs
- "21's" - 7 full curl reps on the straight bar, 7 half reps up top, 7 half reps on the bottom
- "Lawnmower" pulls with a dumbbell (what are they even called?)
- Curls on the pulley machines standing up
- Lat pulldowns
- Within 30 minutes of completing workout, 2 scoops of Muscle Milk protein shake

- 30 minutes before workout, 2 scoops of nitric oxide supplement
- Warmup
- Dumbbell over my head with both hands, bringing it down to bend my elbows, going back up (tris)
- Bench press - flat bench
- Skull crushers - basically the same as the 21's for my biceps but laying on a flat bench and working my tri's
- Flat bench dumbbell presses
- Over-head pushes (I think they're called this?) where you take the rope and do basically curls over your head, but for your tri's
- Incline bench on the pulley machine
- Within 30 minutes of completing workout, 2 scoops of Muscle Milk protein shake

- 30 minutes before workout, 2 scoops of nitric oxide supplement
- Warmup
- Leg press
- Shrugs with squat pulley machine with the bar at the bottom of the rack
- Calf lifts
- Shrugs with dumbbells standing up
- Squats on the pulley squat machine
- Shrugs with dumbbells alternating shoulders or I will sit on the flat bench and do shrugs with the dumbbells
- Within 30 minutes of completing workout, 2 scoops of Muscle Milk protein shake

I basically do back/bi's, chest/tri's, legs/shoulders, and abs I think I will start rotating in on my legs/shoulders day. I would LOVE to hear suggestions on how to improve my workout routine, though! So any suggestions I am open to consider, especially since I'm still new to this.

[Deltron_3030]

heres my routine:

Mon: Chest/Shoulder
DB bench press
DB Incline Press
DB or BB Decline Press
DB flyes
pec decks
Smith Machine Shoulder press
Arnold DB press
barbell front raises
bb rows
rear delt raise
lat raises

Tues:Back/Bi
Barbell Curl wide grip
EZ close grip curl
21's
db curl
hammer curl
preacher curl
reverse curl for forearms
T-Bar rows
DB Row
lat pull down
seated rows
bb shrugs
seated db shrugs

Wed: Legs
Squat
calf raises
leg press
leg curls

Thurs: Triceps - idk why i have a separate day for this, i guess i just love working on my tri's i guess.
Decline Smith Machine Close Grip Bench Press
Decline Skull Crushers
bench Dips
db tricep extension
reverse grip tri push down
rope pull down

Fri: Day to work on my weak spot : shoulders/back
same excercises as above

i do 15 min on the eliptical machine after every workout
supplements im taking;
protein, fish oil, multivitamins, creatine, bcaa

[Ashton]

its a bad idea to work ur back after ur arm workout the day after

A couple of things... Ashton, you know that getting protein in your body after workout is the most important time to take it in, right? At least that's what every person I've talked to says, including my cousin who was a personal trainer for years. And you workout all your muscles on Monday? Why? I'm no expert, just trying to get your perspective on this. Here's my workout. Pardon my not knowing what everything's called, but I'm sure you'll get what I'm saying. I'm still fairly new to all of this. By the way, today I weighed in at 168.2! Woot. Almost lost 10 lbs. in 4 weeks.

I don't really have a set day I do things, I just go with whatever I didn't do the day before typically. I have been taking Sunday off usually, sometimes Friday.

Warmup = 1 mile jog to warm-up at 6.5 MPH

- 30 minutes before workout, 2 scoops of nitric oxide supplement, which will no longer be used when the tub is empty.
- Warmup
- Dumbbell curls standing up
- Lat pull downs
- "21's" - 7 full curl reps on the straight bar, 7 half reps up top, 7 half reps on the bottom
- "Lawnmower" pulls with a dumbbell (what are they even called?)
- Curls on the pulley machines standing up
- Lat pulldowns
- Within 30 minutes of completing workout, 2 scoops of Muscle Milk protein shake

- 30 minutes before workout, 2 scoops of nitric oxide supplement
- Warmup
- Dumbbell over my head with both hands, bringing it down to bend my elbows, going back up (tris)
- Bench press - flat bench
- Skull crushers - basically the same as the 21's for my biceps but laying on a flat bench and working my tri's
- Flat bench dumbbell presses
- Over-head pushes (I think they're called this?) where you take the rope and do basically curls over your head, but for your tri's
- Incline bench on the pulley machine
- Within 30 minutes of completing workout, 2 scoops of Muscle Milk protein shake

- 30 minutes before workout, 2 scoops of nitric oxide supplement
- Warmup
- Leg press
- Shrugs with squat pulley machine with the bar at the bottom of the rack
- Calf lifts
- Shrugs with dumbbells standing up
- Squats on the pulley squat machine
- Shrugs with dumbbells alternating shoulders or I will sit on the flat bench and do shrugs with the dumbbells
- Within 30 minutes of completing workout, 2 scoops of Muscle Milk protein shake

I basically do back/bi's, chest/tri's, legs/shoulders, and abs I think I will start rotating in on my legs/shoulders day. I would LOVE to hear suggestions on how to improve my workout routine, though! So any suggestions I am open to consider, especially since I'm still new to this.

Eh well originally Mondays were my chest day but my arms recover quick enough that I feel I can incorporate them into my monday as well as my thursday. I always have a lot of energy on Mondays too so it just works, and well I do triceps and bis because I like the pump and my arms look huge because most of the "mass" / look of how big your arms are is in your triceps not your bi's. So by doing both in the same day you get really big looking arms and then you have a pumped chest and you just feel great. Which lets you lift more... / you bridge that mental barrier. Then I do calves because after just running my ass off it really makes my calves burn and by the time friday comes around they're already healed.

and the reason i sometimes skip the protein shake is because i eat a chipotle burrito every day after my workout lol. which gets me my carbs and protein i need for muscle growth. and in reality, your body takes so long to digest stuff and make it pass through your body it doesn't matter so much when you consume as long as you do consume and don't consume too much.

[john]

Mon-Fri: sit on the couch.
Sat-Sun: stay in bed.

Works for me. :) :)

Seriously - way to go you guys.

[jackmode9316]

All of this routine posting makes me want to jump back on the wagon.....

Just gotta shake this bruised rib first.

Right on Guys! It Gives me motivation!

[M@]

What's with carbs? I thought carbs we bad news?

[Terry]

Carbs are good for energy when you go work out. Carbs are bad when you just sit around and do nothing.

"Carbohydrates are your energy food and your source to recuperation. They are your primary source of energy or fuel at 1,600 calories per pound. Carbohydrates yield 4 calories per gram. Carbs come in two forms: simple and complex. Simple for quick energy like fruit and juice! Complex carbs are used for timed-released and sustained energy. Starch, cereals or vegetables are good sources of complex carbs and are your ideal source. Complex carbs make you feel satisfied or full after a meal."

http://www.bodybuilding.com/fun/randy9.htm

[jackmode9316]

Good shit Terry! Mind if I ask the source?

[asianjkim]

Good shit Terry! Mind if I ask the source?riods

[Terry]

wtf is a riod?

[floored4door]

What's with carbs? I thought carbs we bad news?

With bodyforlife.com you are supposed to have a 'QUALITY' carb with every portion of protein. Not crap like chips or a twinky. LOL

[jackmode9316]

riods
Like HEM Roids?

[Lunabar]

Well I usually take a dance class thats 90 minutes 3 times a week. When that class is on break I always try to go dancing and go to the gym and do 20- 30 minutes of stairs and of course eat right!!!!

[asianjkim]

Like HEM Roids?
STE riods. Thats why m@ and terry always get into fights. :rofl:

[Terry]

wtf is a Sterio d's?

[jackmode9316]

Did you mean Stereo od's?

[Brian]

I usually go to the gym during lunch and do 30 minutes of Cardio, then at night:

Mondays: Chest and arms
Tuesdays: Shoulders and back
Thursdays: Legs

abs every night

As far as routine, I try to change it up every couple weeks. Do max bench one week, high reps to failure the next, throw in some negatives.

[Autosec5280]

Just use a slow and controlled movement and get pumped up for your work out!! You can talk all day about eating and combos of lifting and cardio. Actually go and stick to your workout and youll see progress!! my 2 cents... Good luck!

[Terry]

No sense in working out if you're eating like shit. You start wokring out only to burn the crap you've been eating off.

[Autosec5280]

No sense in working out if you're eating like shit. You start wokring out only to burn the crap you've been eating off.


Unless your like me and want to gain weight! I eat like a preo fat chick!