What is your weight training routine?

[crash_cart]

Here's mine:

Monday, Wednesday, Friday
-30 minute warm up on stair climber
-Bench press, 3 sets of 10
-Military press with bench bar, 3 sets of 10
-Bicep curls with curl bar, 3 sets of 10
-Ab crunches between cur lbar sets, 3 sets of 10
-Bent over rows with dumbbells, 3 sets of 10

Tuesday, Thursday routine
-3 mile run
-Bench press 3 sets of 10
-Lateral raises, 3 sets of 10
-Concentration curls with dumbbells, 3 sets of 10
-French press curls with curl bar, 3 sets of 10

Friday & Saturday routine
-Running and yoga

[Medic]

I have a body group a day routine.

Monday:
Back
-Lat pulldowns behind head and in front of head. (Start weight 50kgs - 70kgs, 3 sets)
-row bench 3 sets of 40kgs.
-Cable cross over’s. 3kgs-6kgs 3 sets

Tuesday:
Chest
-3 sets of bench 60-80-90
-3 sets of dumbbell bench 30-32
-Incline and decline bench press start 40 kgs - 60 kgs 3 sets of each.

Wednesday:
Biceps
-curls
-hammer curls
-concentration curls

Thursday
Triceps
-tri push downs
-kick backs

Friday
Shoulders
-military press (40kgs) 3sets front 3 back
-dumbbell press (24kgs) 3 sets
-Lateral raises

Saturday:
Legs and abs
-leg extensions (240kgs)
-leg raises (75kgs)
-leg curls (30kgs)
-calf raises (180-30)5reps on each weight till you get to 30
-sit ups for 4min 3 sets
-oblige extensions

Sunday rest


This is a very advansed work out routine.

[JonTullos]

Upper body stuff M-W-F, lower body on T-Th. If I work out on the weekend it's a mixture of some basic stuff for both but more concentrated on cardio. Oh, cardio is done everyday. With my slow metabolism I need it.

[triemal04]

Just out of curiosity crash cart, how long have you been doing that routine? Because, with the exercises you listed, you are really only focusing on your arms, with a bit of back/chest involvement.

[Second]

I have a total gym I'm on about 3 days a week i mainly focus on upper body my lower body has always been in good form. In high school about 5 years ago I was pushing aroud 550 lbs leg presses almost right away in weight training, even now i have good muscle defonition.

[Paula767807]

I go to the gym twice a week. 10-15 minutes on the recumbent bike, continue heart rate level by moving from one resistance piece to the next and then back again. For example, leg press one set, lateral pulldown one set, then back to leg press and lateral pulldown again. Then I move on to two more machines, until I finish the entire workout. Then I do 10-15 minutes on the bike again. It is my habit to do the first set at a higher weight than the second. Essentially I have an hour of aerobic training this way. It seems to work for me to provide the strength I need and keep systems at "Go."

[Noctis Lucis Caelum]

Everyday Workout

51 cards of Push Ups
Diamonds = Diamond Pushup
Spade = Far Apart
Clover = Close Together
Heart = Chair Push Ups

Jack/Queen/King = 20
Ace = 1 or 11

3 sets of Squats
Reps of 20

Thats pretty much it
I've been wanting to go buy a bench press

[marineman]

I'm assuming you don't go through the full deck of cards then? If I did my math right the whole deck should be 460 pushups total. That's insane if you do the full deck.

[ccmedic]

My workout plan is nothing so elaborate. Every other day I do hammercurls: 3 sets of 25-30 reps with a 45 lb dumbbell. Follow this up with 40 pullups and 200 pushups in groups of 50.

On the "off days" in between I do 100 pushups in two groups of 50 and 150 situps in two groups of 75.

[MSDeltaFlt]

I circuit train for an hour and a half. I always add weight after I reach 3 sets of 20 on each and every workout. So here it is.

Start with inclined squat machine.
Bench press
Preacher curls
Squats
Inclined situps at 45 degrees
Dips
Lumbar rows
Lat rows
Butterflies
Tricep curls

Next quarter I'll change up the workouts.