Workout routines

I recently started going to the gym more often now more than ever so I just wanted to see what your routines are. Like, what muscle groups do you guys work on certain days?

i do compound exercises now... because im fat and dont care what i look like.

In colllege when i was trying to woo the ladies though i think my routine was.

M: Chest

TU: Arms/shoulders

W: Back

TH: Legs

F: Weird stuff like abs, neck, forearms.

I just started as well.

Monday, Wednesday, Friday: Full body (arms, back, chest, core, legs)

Tuesday, Thursday, Saturday: Full cardio (bike, elliptical, treadmill)

My routine is

Stride to fridge,lift arm,open door take out beer.

Run to chair,weightlift finger to ring pull,Lift can arm work the bicep can to mouth.

Squat, Deadlift, Bench Press. The Squat is a whole body exercise. So is deadlift, but squats more so because of the position the body goes into. Bench press is mainly upper body, but a good normal bench requires leg stability. There are other things, but exercises besides those three are more isolation focused. I workout 5 days a week.

Monday, legs

Tue, Chest

Wed, Arms

Thursday, Shoulders

Friday, back

Weekend rest.

If I'm working out a muscle group (arms, chest, shoulders) more than once a week 48 hours rest.

I'm doing cardio, now to lose a few pounds. Sometimes, if I feel like I need to work on a certain body part instead of what's planned, I'll switch the day and do that. I'm also starting plyometrics.

Day 1- arms (for at least an hour)

Day 2- legs(for at least an hour)w/ running or other forms of cardio

day 3(rest day)- core (for at least 10minutes) and mild cardio

Restart.

Cheers Raw, you're a gent.

I know I'm going to be burning off muscle either way, but I love long distance running. It's very frustrating, but the non-cardio stuff is just there as necessary damage limitation.

crunches pullups dumbbell rows pushups dumbbell flys lunges barbell curls dumbbell french press alternating dumbbell press side raise
Three times a weekLonelynight

yeah but not enough legs.

rawsavon

Cheers Raw, you're a gent.

I know I'm going to be burning off muscle either way, but I love long distance running. It's very frustrating, but the non-cardio stuff is just there as necessary damage limitation.

jimmyjammer69

[QUOTE="rawsavon"]Lonelynight

How come back and abs only once? Why no core and cardio on Friday? When you say cardio what do you mean? And how many stair runs? How long?X360PS3AMD05

[QUOTE="rawsavon"]Lonelynight

high intensity cardio is first and foremost stupid. Jump rope i guess is high intensity cardio... but the purpose of jumprope is to help boxers with their agility and footwork.... both of which are admirable.

If you do cardio, it should be a session thats 30+ minutes or forget it.

First and foremost you need to figure out your goals.

high intensity cardio is first and foremost stupid. SoBaus

Alright here is a general bodybuilding routine for everyone.

Monday: Benches, flys, skull crushers

Tuesday: sleep, play video games.

Wednesday: Bent over rows, shrugs

Thursday: sleep, play video games.

Friday: Squats, stiff legged deadlifts, calf raises

Saturday & Sunday: Profit

[QUOTE="SoBaus"]high intensity cardio is first and foremost stupid. rawsavon

agreed sprinters know how to build muscle and strength, thats why professional bodybuilders and professional powerlifters... always consult sprinters for their workout.

Boxers, MMA fighters... basically every professional athlete consults sprinters to make sure they are working out correctly.

[QUOTE="rawsavon"][QUOTE="SoBaus"]high intensity cardio is first and foremost stupid. SoBaus

agreed sprinters know how to build muscle and strength, thats why professional bodybuilders and professional powerlifters... always consult sprinters for their workout.

[QUOTE="rawsavon"][QUOTE="SoBaus"]high intensity cardio is first and foremost stupid. SoBaus

agreed sprinters know how to build muscle and strength, thats why professional bodybuilders and professional powerlifters... always consult sprinters for their workout.

There's a reason why long distance runners are usually skinny muscle less twigs and sprinters are ripped. Long cardio workouts with a slower pace causes muscle loss, but high intensity cardio strengthens without losing muscle. And im pretty sure not many people here are trying to be professional powerlifters so I dont know what you're talking about there.

If you are overweight, you wanna stick to cardio and lose the fat before you do any major muscle workouts.

Right now I've been doing a different set for different regions of my body each day with a 3 mile run to cap it off. Not too intense, but enough to get me looking in shape.

[QUOTE="SoBaus"]

[QUOTE="rawsavon"] Really? Wow. I think sprinters across the globe would disagree with you, but what do they know :roll: Interval Training has proven to be very effective at promoting fat loss and maintaining muscle massJolt_counter119

agreed sprinters know how to build muscle and strength, thats why professional bodybuilders and professional powerlifters... always consult sprinters for their workout.

There's a reason why long distance runners are usually skinny muscle less twigs and sprinters are ripped. Long cardio workouts with a slower pace causes muscle loss, but high intensity cardio strengthens without losing muscle. And im pretty sure not many people here are trying to be professional powerlifters so I dont know what you're talking about there.

bodybuilders - best at building muscle mass

powerlifters = best at building strength

sprinters = best at quickly running short distances

by all means if the workout goals of everyone here is to run short distances quickly, follow the sprinter workout.

Ill tell you right now, boxers, MMA fighters, football players, basketball players.... basically any athlete besides a sprinter, doesnt do a sprinter workout.

bodybuilders - best at building muscle mass

powerlifters = best at building strength

sprinters = best at quickly running short distances

by all means if the workout goals of everyone here is to run short distances quickly, follow the sprinter workout.

Ill tell you right now, boxers, MMA fighters, football players, basketball players.... basically any athlete besides a sprinter, doesnt do a sprinter workout.

SoBaus

lol thats so wrong. Boxers, MMA fighters and especially football and basketball players do a lot of sprints. Its a very important workout. Yes boxers and MMA fighters have to do a lot of long distance running to to keep cardio, but sprints are better for keeping and building muscle, especially for building monster calves.

Ill tell you right now, boxers, MMA fighters, football players, basketball players.... basically any athlete besides a sprinter, doesnt do a sprinter workout.

SoBaus

All of those do tons of high intensity, short burst interval workouts...ALL OF THEM.
Now boxers and MMA fighters ALSO do lots of endurance training. But that does not change the fact that they still do what has been mentioned ITT.

[QUOTE="SoBaus"]

bodybuilders - best at building muscle mass

powerlifters = best at building strength

sprinters = best at quickly running short distances

by all means if the workout goals of everyone here is to run short distances quickly, follow the sprinter workout.

Ill tell you right now, boxers, MMA fighters, football players, basketball players.... basically any athlete besides a sprinter, doesnt do a sprinter workout.

Jolt_counter119

lol thats so wrong. Boxers, MMA fighters and especially football and basketball players do a lot of sprints. Its a very important workout. Yes boxers and MMA fighters have to do a lot of long distance running to to keep cardio, but sprints are better for keeping and building muscle, especially for building monster calves.

You are right boxers and MMA fighters do long distance running for cardio... but they dont do sprints, ever.

Sprinting workouts are only good for sprinting... no other athlete does them.

Sprinting workouts are only good for sprinting... no other athlete does them.

SoBaus

I do wish there was someway to prove what I was saying though...oh...wait...there is

http://www.youtube.com/results?search_query=football+sprint+workouts&aq=0&oq=FOOTBALL+SPRINT+
http://www.youtube.com/results?search_query=football+sled+drills&aq=1&oq=football+sled
http://www.youtube.com/results?search_query=football+tire+drills&aq=f
http://www.youtube.com/results?search_query=football+resistance+bands+drills&aq=f

[QUOTE="SoBaus"]Sprinting workouts are only good for sprinting... no other athlete does them.

rawsavon

I do wish there was someway to prove what I was saying though...oh...wait...there is

http://www.youtube.com/results?search_query=football+sprint+workouts&aq=0&oq=FOOTBALL+SPRINT+
http://www.youtube.com/results?search_query=football+sled+drills&aq=1&oq=football+sled
http://www.youtube.com/results?search_query=football+tire+drills&aq=f
http://www.youtube.com/results?search_query=football+resistance+bands+drills&aq=f

you got me, sprinters do alot of tire drills as part of their normal workout, i forgot about that.

[QUOTE="rawsavon"]

Wow. That's really weird. I could have sworn football players did tons of work involving short, high intensity bursts...agility drills, running, running with resistance bands, sled work, tires, etc

I do wish there was someway to prove what I was saying though...oh...wait...there is

http://www.youtube.com/results?search_query=football+sprint+workouts&aq=0&oq=FOOTBALL+SPRINT+
http://www.youtube.com/results?search_query=football+sled+drills&aq=1&oq=football+sled
http://www.youtube.com/results?search_query=football+tire+drills&aq=f
http://www.youtube.com/results?search_query=football+resistance+bands+drills&aq=f

SoBaus

you got me, sprinters do alot of tire drills as part of their normal workout, i forgot about that.

high intensity cardio is first and foremost stupid. SoBaus

So it looks like I have indeed proven your assertion to be incorrect.
Also, sprinters do lots of resistance work. just b/c they do not use tires does mean that they do not do other things.
You made an assertion that was not correct and has been proven as such. I do not know why you are trying to say that athletes don't do interval training consisting of short, high intensity bursts :?

I do a split routine and go to the gym every day, alternating weights for upper and lower body. I work out abs and obliques every day.

I do cardio daily but alternate the stationary bike and elliptical trainer. I primarily use the hammer strength machines and some free weights to work out all major muscle groups.

I'm a girl btw, so don't tell me I need to get all burly with bench press, squats etc, lol.

i would agree with raw on the merit of sprinting but i am too jelly at his three gym times a day system. surrealnumber5

[QUOTE="SoBaus"]

[QUOTE="rawsavon"]

you got me, sprinters do alot of tire drills as part of their normal workout, i forgot about that.

rawsavon

high intensity cardio is first and foremost stupid. SoBaus

So it looks like I have indeed proven your assertion to be incorrect.
Also, sprinters do lots of resistance work. just b/c they do not use tires does mean that they do not do other things.
You made an assertion that was not correct and has been proven as such. I do not know why you are trying to say that athletes don't do interval training consisting of short, high intensity bursts :?

athletes do, but only applicable to their sport. Boxers and MMA fighters dont do sprints... if they are doing high intensity cardio... its on a heavy bag. Sprinters dont train on heavy bags.

training does not cross over.

Any bodybuilder that build muscle, and powerlifters that build strength... DO NOT do sprinter workouts.

athletes do, but only applicable to their sport. Boxers and MMA fighters dont do sprints... if they are doing high intensity cardio... its on a heavy bag. Sprinters dont train on heavy bags.

training does not cross over.

Any bodybuilder that build muscle, and powerlifters that build strength... DO NOT do sprinter workouts.

SoBaus

athletes do, but only applicable to their sport. Boxers and MMA fighters dont do sprints... if they are doing high intensity cardio... its on a heavy bag. Sprinters dont train on heavy bags.

training does not cross over.

Any bodybuilder that build muscle, and powerlifters that build strength... DO NOT do sprinter workouts.

SoBaus

I will refer you back to your initial post

high intensity cardio is first and foremost stupid.SoBaus

So first you claim that high intensity cardio is 'stupid'.
Now you admit that athletes do IN FACT do just that, but you claim that cross training does not work (which is also FALSE).

Your assertions are now conflicting in some instances and incorrect in others :?
Furthermore, the more you mix up your routines the better = doing lots of different things

bodybuilders - best at building muscle mass

powerlifters = best at building strength

sprinters = best at quickly running short distances

by all means if the workout goals of everyone here is to run short distances quickly, follow the sprinter workout.

Ill tell you right now, boxers, MMA fighters, football players, basketball players.... basically any athlete besides a sprinter, doesnt do a sprinter workout.

SoBaus

[QUOTE="SoBaus"]

bodybuilders - best at building muscle mass

powerlifters = best at building strength

sprinters = best at quickly running short distances

by all means if the workout goals of everyone here is to run short distances quickly, follow the sprinter workout.

Ill tell you right now, boxers, MMA fighters, football players, basketball players.... basically any athlete besides a sprinter, doesnt do a sprinter workout.

Welkabonz

personally i dont think there is a big difference between bodybuilding and powerlifting.... just if you are short and fat with tiny arms you are a powerlifter... if you are tall and jacked you are a bodybuilder. But regardless.... no Mr olympia has even sprinted to the best of my knowledge.

.

Check out this page: http://www.exrx.net/Lists/WorkoutMenu.html It shows several workout templates.That site is also just generally awesome and has basically all the info you could ever need about exercising or weight lifting.