All you Gym guys

[wnaplay1647545503]

Since it appears everyone is now going to a gym, whats everyones routine consist of? How often, what do you focus on?

[Alex L.]

I'm starting back on my old routine, heavy chest/upper body 2-3 times per week. I started on Monday and my chest is killing me.

[wnaplay1647545503]

I'm starting back on my old routine, heavy chest/upper body 2-3 times per week. I started on Monday and my chest is killing me.

What does your routine consist of?

[Alex L.]

Flat bench: 3-4 sets, reps differentiate

Incline: same sets/reps as flat

Butterflies: 3-4 sets, 8+ reps

Tri pull downs: 3-4 sets, 8+ reps

Curls: 3-4 sets, 15+ reps

Tri push down (machine): 3-4 sets, 15+ reps

Seated chest press (HEAVY): 3-4 sets, 3-5 reps

Seated pull downs: 3-4 sets, 3-5 reps

Skull crushers: 3-4 sets, reps differentiate

French press: 3-4 sets, reps differentiate

etc...

 

The list goes on. I don't hit all of these things in a given workout, but my trainer tries to include as many as possible.

[Buck531]

I'm doing 12-12oz curls as we speak. Hope that helps.

[JaSSon]

Join up, go with me.

[wnaplay1647545503]

Join up, go with me.

We joined the YMCA. With all its benefits for the family(pool, basketball courts, sports leagues, classes) it seemed like a better fit than a regular GYM. I wanted to go with you but you never responded to my requests.

[Slomo Eric]

Sean T's Insanity Workout!! :bangbang:

 

 

Thanks,

Eric

[El Karacho1647545492]

Run 1/2 mile on treadmill

 

3x8reps regular bench

3x8 fly (or some similar chest machine)

3x10 row

3x10 tri pulldown

3x10 lat pulldown

3x8 overhead press

3x8 hammer curls

3x10 shrugs

 

Run 1/2 mile

 

Sauna + hot tub for 20 minutes to sweat out everything bad that goes into my body

[Ramsey]

lift heavy, four day split focusing on the basic 4 with a 5x5 and supporting lifts of compound movements at 8 8 6. Also, i meet with steven lenegar a couple times a month to get my ass kicked.

[JaSSon]

We joined the YMCA. With all its benefits for the family(pool, basketball courts, sports leagues, classes) it seemed like a better fit than a regular GYM. I wanted to go with you but you never responded to my requests.

 

What requests?

[AWW$HEEET]

Run on treadmill for 20 mins @ 8:00min/mile or faster, @ 1% incline. May play with speed (i.e. drop down to 6:30/7:00/7:30 pace for a minute or 2, return to original speed, then repeat this over and over again 3 to 5 times during the run)

 

Lift a combination of lower and upper body:

Shoulder dumbell press: 3x12-15 @ 35 or 40lbs

Skull crushers: 3x12-15 at various weights

Leg press: 3x20-24 @ 210, then 220, then 230

Abs workout

[Guest Hal]

Monday - Heavy bench, arms, and chest

Tuesday - Cardio

Wednesday - Squats, back, and shoulders. Alternate with deadlifts every 3 weeks

Thursday - Cardio

Friday - Light/speed bench, light arms, light chest

 

Alex, you're probably going to overtrain if you do that. If you gain enough strength, you can end up with fairly serious muscle injuries from if you don't split correctly.

[SPL_Josh]

5x5 method. alot of west side barbell methods, bands/chains on alot of stuff

powerlifting. Last heavy bench was 315, DL 500, Squat 455

1 body part a week except minor compound exercises (ie. tri's)

leg pressing 1100 for 12-15 reps consistently

weighed 180 when i started and up to 250.

[dragknee66]

All this junk and not even 1 person asked the most important question yet....

What are your goals??? What are you trying to accomplish...

[SPL_Josh]

All this junk and not even 1 person asked the most important question yet....

What are your goals??? What are you trying to accomplish...

 

OP never stated this. Just asked insite on other workouts.

but good question otherwise;)

[black00ws6]

Um.. last workout I did on monday was...

 

30-20-10 of...

 

Squat clean thrusters with 95lbs

burpee pull-ups

 

for time.

 

 

Ran 6 miles last night, no weights

[dover]

Day 1: Bi's, Tri's, Forearms

Day 2: Shoulder (Major) Chest (Minor)

Day 3: Upper Back (Major) Bi's (Minor)

Day 4: Off (Cardio if your feeling it)

Day 5: Chest (Major) Tri's (Minor)

Day 6: Legs (Major) Lower Back (Minor)

Day 7: Rest and Recovery

 

Everyday also consists of no less than a mile on the treadmill whether your walking, sprinting, jogging. Also consists of no less than 20-25 minutes of Abs.

 

Always stretch prior and afterwards of a workout.

 

Constantly stay hydrated, because drinking a bunch of water before going to the gym thinking it will help is wrong.

 

Start small and work your way up, don't let someone else's routine be an example of how to do your's because we all have different physiques.

 

Prior to going make sure to set your short term goals and long term goals. With short term goals you will fill more accomplished at the end of the week rather than questioning why you aren't ripped up in three visits. Play it smart you'll do fine.

 

Hope this helps.

[Radio Flyer1647545514]

500 push ups through out the day.

500 sit ups through out the day (Normally do 100 straight 5x a day for both)

3 sets on the bar

curls

pull ups

and so on. I just set aside 30min to an hour right now each day to mess with the free weights.

[SPL_Josh]

Day 1: Bi's, Tri's, Forearms

Day 2: Shoulder (Major) Chest (Minor)

Day 3: Upper Back (Major) Bi's (Minor)

Day 4: Off (Cardio if your feeling it)

Day 5: Chest (Major) Tri's (Minor)

Day 6: Legs (Major) Lower Back (Minor)

Day 7: Rest and Recovery

 

why train tris on day1 then do shoulder which include tris (military press) right after?

Might work for you but doesnt work for me

[AWW$HEEET]

why train tris on day1 then do shoulder which include tris (military press) right after?

Might work for you but doesnt work for me

 

I can do the same. All about your personal time it takes to recover.

[wnaplay1647545503]

Theres way to many machines for me to know whats worth it vs. what to stay away from. I try to work on cardio, at the moment, I stear clear of the treadmill, no use in trying to walk. My wife enjoys the row machine, ski type machine, bicycles, so I just join her. I will do some lightweight curls but thats about it. I have been giving it about an hr a night this week. Not sure what goals or what time frame there should be.

[wnaplay1647545503]

What requests?

You have mentioned needing someone to go with on facebook. 2-3 times I said I would go.

[black00ws6]

Theres way to many machines for me to know whats worth it vs. what to stay away from. I try to work on cardio, at the moment, I stear clear of the treadmill, no use in trying to walk. My wife enjoys the row machine, ski type machine, bicycles, so I just join her. I will do some lightweight curls but thats about it. I have been giving it about an hr a night this week. Not sure what goals or what time frame there should be.

 

Machines make life easier, stay away from them

 

If she enjoys the rower then she's not rowing hard enough. Next time, try rowing a 2000m as fast as you can

[Radio Flyer1647545514]

You have mentioned needing someone to go with on facebook. 2-3 times I said I would go.

 

What time of the day do you workout? If you're interested I can get access to my gyms for FREE if you're free during the day time.