Workout Routines

[Low Budget]

Post your workout routines here.

I do a 4 day Split. Monday (Upper) / Tuesday (Lower) / Wednesday (REST) / Thursday (Upper) / Friday (Lower) / Saturday (REST) / Sunday (REST)

Monday - Upper Body A

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.

Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.

Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Tuesday - Lower Body A

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.


Thursday - Upper Body B

Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets

Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.

Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

Friday - Lower Body B

Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets

Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.

 

[Mizz]

Doing this currently:

or

Started off with bodyweight stuff this summer though, so I could workout at home
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

 

[Low Budget]

I want to try Mike Chang's Six Pack Shortcut routine.
I need a change, been doing the same shit for too long.

 

[iSeize]

is Rest a light workout day or no workout?

 

[Low Budget]

is Rest a light workout day or no workout?

Sometimes I do cardio on rest day but just means off day, no lifting. You need to give your muscles time to recover.

 

[Steve]

For the next 6 months I am doing a beginners strength training program dedicated to enhancing my functional strength and remastering the compound lifts. Most body builders and personal trainers will tell you the same thing: start with strength gains and build a strong base - before focusing on aesthetics. In short: you will never look like Arnold in his glory days by doing 20lb curls.

This program may look incredibly simple, and it is. 3 lifts, 3 times a week(+vanity lifts). However each day it leaves you begging for death - and you will see and notice strength gains every gym session for the first 3-4 months.

Starting Strength:

Week 1: AxBxAxx
Week 2: BxAxBxx
Workouts A and B alternate on 3 non-consecutive days per week. I do abs and cardio on off days
Each session I add 5lbs each lift, except deadlifts which I add 10lbs each session

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)
+2x8 Dips
Workout B
3x5 Squat
3x5 Bench Press
3x10 Back Extensions
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
+2x8 Barbell curls

(NOTE: Those work outs are not including warm up sets)


My goal is to be able to: Bench 1xBodyWeight, Military Press .75xBW, Squat 1.25xBW, and Deadlift 1.5xBW by the end of march. At which point I will begin a routine more akin to Low Budgets.

 

[dead mike]

I just hit the elliptical or the stationary bike plus I masturbate every day. Keeps the blood flow going + feels good man.

 

[47]

47's routine:

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:


100 times every single day!

And no heat i the winter and no ac in the summer, for mental toughness.

 

[Shotgun Jesus]

Forearms must be huge.

 

[Sushicutter]