Workout Routines

[rauler 537]

This sub-forum will strictly be related to workout routines in the gym. Feel free to critique or ask questions about anyones routine. To post, simply make a topic in this subforum.

 

Example: (one of my older workouts)

Mondays - Upper body (chest, abs and arms) 30-45 mins

10 minutes cardio 

3 x 30 Push Ups

3 sets of 10 reps on bench (160 lbs, up by 5 every week until failure around 10 reps)

3 sets of pushdowns 8-12 reps (triceps) (40 lbs)

1 set of sit ups until failure

3 sets of 10 reps barbell curls (65 lbs)

3 sets of 8 reps skull crushers (20 lbs)

End with ab wheel.

 

 

Wednesdays - Upper Body (Chest, Shoulder and Back) - 45 mins - 1 hour

10 minutes cardio (bike)

3 sets of 10 reps on bench (160 lbs, up by 5 every week until failure around 10 reps)

3 sets of seated dumbbell shoulder press (30 lbs)

2 sets of 5 x 5 deadlift (250lbs)

Wide Grip pull ups until failure

2 sets of Push ups 10 w/ Rows (dumbbells) for 10 reps (25 lbs) 

 

Fridays - L e g D a y (longer break in between exercises) 1 hour - 1 hour 15mins

15 minutes cardio (bike)

Squats (200 lbs)

Sled Leg press (350 lbs x 10 reps) 3 sets 

Reverse Lunges with dumbbells in hand (50 lbs each) (8 reps) 2 sets

Bulgarian lunges (foot rested a foot above the ground) - no weight 12 reps 3 sets

Calf raises (40 pound dumbbells) 12 reps 3 sets