Gym workout

[D_Roald Bahl]

Hi guys,

obviously theres some great bods on here, so thought we could all put up our workouts and sugestions and compliment each other. I'll start with mine:

Monday
Shoulders
Dumbell Military Press (Three Drop sets of 8)
Side Lateral Raises (Three Drop sets of 8), straight into
Rear Delt Raises (Three Drop sets of 8), straight into
Front Delt plate raises (Three Drop sets of 8)
Shrugs (3 Sets till failure)

Arms
Hell Sets consisting of:
Curls (Three Drop Sets of 8) straight into
Tricep Extensions (Three drop sets of 8) straight into
Diamond pushups straight into
Curls (reduced weight Three Drop sets of 8) straight into
Overhead Tricep Extensions (Three Drop Sets of 8) straight into
pull ups straight into
Curls (reduced weight Three Drop sets of 8) straight into
skull crushers (Three Drop sets of 8) straight into
Cable bicep curls (3 Sets till failure)

Wednesday
Alternate (2 weeks in a row I do Back and then 1 week I do chest)
Back
Wide grip rows (Three Increase Sets till failure) straight into
Narrow grip rows (Three Increase Sets till failure)
Lat Pull Downs (6 Sets till failure)
Cable Machine Lat Pull Downs (3 sets of 8)
Back Hyper extensions with reverse flies at the top of the extension

Chest
Dumbell Bench Press (3 Drop Sets)
Dumbell Flies (3 Drop Sets)
Decline Dumbell Bench (3 Drop Sets)
Decline Dumbell Flies (3 Drop Sets)
Incline Dumbell Bench (3 Drop Sets)
Incline Dumbell Flies (3 Drop Sets)

Friday
Abs
sit ups (to failure)
Hands to toes (With weight in hands) Straight into
twists (With weight in hands)
planking (with weight)
Side Planking (With weight)

Post your own, tell us what you think and compliments

 

[jerkitout]

Hi guys,

obviously theres some great bods on here, so thought we could all put up our workouts and sugestions and compliment each other. I'll start with mine:

Monday
Shoulders
Dumbell Military Press (Three Drop sets of 8)
Side Lateral Raises (Three Drop sets of 8), straight into
Rear Delt Raises (Three Drop sets of 8), straight into
Front Delt plate raises (Three Drop sets of 8)
Shrugs (3 Sets till failure)

Arms
Hell Sets consisting of:
Curls (Three Drop Sets of 8) straight into
Tricep Extensions (Three drop sets of 8) straight into
Diamond pushups straight into
Curls (reduced weight Three Drop sets of 8) straight into
Overhead Tricep Extensions (Three Drop Sets of 8) straight into
pull ups straight into
Curls (reduced weight Three Drop sets of 8) straight into
skull crushers (Three Drop sets of 8) straight into
Cable bicep curls (3 Sets till failure)

Wednesday
Alternate (2 weeks in a row I do Back and then 1 week I do chest)
Back
Wide grip rows (Three Increase Sets till failure) straight into
Narrow grip rows (Three Increase Sets till failure)
Lat Pull Downs (6 Sets till failure)
Cable Machine Lat Pull Downs (3 sets of 8)
Back Hyper extensions with reverse flies at the top of the extension

Chest
Dumbell Bench Press (3 Drop Sets)
Dumbell Flies (3 Drop Sets)
Decline Dumbell Bench (3 Drop Sets)
Decline Dumbell Flies (3 Drop Sets)
Incline Dumbell Bench (3 Drop Sets)
Incline Dumbell Flies (3 Drop Sets)

Friday
Abs
sit ups (to failure)
Hands to toes (With weight in hands) Straight into
twists (With weight in hands)
planking (with weight)
Side Planking (With weight)

Post your own, tell us what you think and compliments

You've got a lot of variation in there! Do you go to the gym when its quiet? My only problem with cramming in different exercises is relying on all the weights being available at a given time!

Come January I'm switching up to a circuit based full body for a few weeks which will consist of 4-5 rounds of the following:

10 Squats
10 Chin Ups
10 Incline Dumbell Presses
10 Bent Over Rows

The only rest you have inbetween each exercise is the time it takes to grab the weights. You then rest 90 seconds after each round of circuits is completed. Its harder than it looks on paper!

Normally takes 20 minutes depending on how many rounds you can get through. I then follow this up with some isolation work on abs and biceps. I'm definitely getting more vain

 

[D_Roald Bahl]

haha sweet workout man!

I go at about 8pm so weights are usually free If they arent ill just do my reps with the weights I have available.

Ive been looking for a good circuit workout, been doing mine for a while so want to try something new!

Your routine will be good because it will double as cardio

you looked ripped as in that pic!

 

[walnutgrain]

I have one workout routine I do about every 5 days.

Warm up

• 10 minutes running or cycling to work up a sweat
• 6 x clean+press up then lower behind neck and squat, then back to start position, with a 32kg bar.

Lifts

• 6-8 x weighted pull-up (12kg dumbbell held between feet)
• 2 sets of 6-8 seated dumbbell shoulder press (about 70 degree angle, so could be considered a high incline bench press)
• 6-8 seated dumbbell shoulder press (90 degree angle)
• 6-8 lateral raises, full range of motion from in front of thighs to meeting above head
• 6-8 x weighted pull-up
• 2 sets of 10 x back extensions, holding a barbell plate
• pull ups to failure

Stretching

Sauna

I like to do stiff-legged deadlifts too sometimes. I haven't done those in a while though.

 

[D_CountVonBhigBohner]

Great workout and amazing body dude. You should post more pics of that body for us to see and compliment.

Hi guys,

obviously theres some great bods on here, so thought we could all put up our workouts and sugestions and compliment each other. I'll start with mine:

Monday
Shoulders
Dumbell Military Press (Three Drop sets of 8)
Side Lateral Raises (Three Drop sets of 8), straight into
Rear Delt Raises (Three Drop sets of 8), straight into
Front Delt plate raises (Three Drop sets of 8)
Shrugs (3 Sets till failure)

Arms
Hell Sets consisting of:
Curls (Three Drop Sets of 8) straight into
Tricep Extensions (Three drop sets of 8) straight into
Diamond pushups straight into
Curls (reduced weight Three Drop sets of 8) straight into
Overhead Tricep Extensions (Three Drop Sets of 8) straight into
pull ups straight into
Curls (reduced weight Three Drop sets of 8) straight into
skull crushers (Three Drop sets of 8) straight into
Cable bicep curls (3 Sets till failure)

Wednesday
Alternate (2 weeks in a row I do Back and then 1 week I do chest)
Back
Wide grip rows (Three Increase Sets till failure) straight into
Narrow grip rows (Three Increase Sets till failure)
Lat Pull Downs (6 Sets till failure)
Cable Machine Lat Pull Downs (3 sets of 8)
Back Hyper extensions with reverse flies at the top of the extension

Chest
Dumbell Bench Press (3 Drop Sets)
Dumbell Flies (3 Drop Sets)
Decline Dumbell Bench (3 Drop Sets)
Decline Dumbell Flies (3 Drop Sets)
Incline Dumbell Bench (3 Drop Sets)
Incline Dumbell Flies (3 Drop Sets)

Friday
Abs
sit ups (to failure)
Hands to toes (With weight in hands) Straight into
twists (With weight in hands)
planking (with weight)
Side Planking (With weight)

Post your own, tell us what you think and compliments

 

[Calboner]

Hi guys,

obviously theres some great bods on here, so thought we could all put up our workouts and sugestions and compliment each other. I'll start with mine:

Monday
Shoulders
Dumbell Military Press (Three Drop sets of 8)
Side Lateral Raises (Three Drop sets of 8), straight into
Rear Delt Raises (Three Drop sets of 8), straight into
Front Delt plate raises (Three Drop sets of 8)
Shrugs (3 Sets till failure)
[Et cetera]

Holy crap, I am a lazy fuck! If I am being disciplined, which I am less often than not these days, I do four gym sessions a week x three pairs of exercises (alternating between complementary muscle groups; e.g., chest press and row) x three sets each (not counting warm-ups). Takes between 30 and 40 minutes. This is after 15 minutes running on an elliptical trainer and about 10 minutes of stretching. Lately, I have been trying to do four sets, but I have found myself quitting after two pairs of exercises and sometimes even after just one. Just seem to have gone slack lately.

 

[walnutgrain]

Holy crap, I am a lazy fuck! If I am being disciplined, which I am less often than not these days, I do four gym sessions a week x three pairs of exercises (alternating between complementary muscle groups; e.g., chest press and row) x three sets each (not counting warm-ups).

I like the "hardgainer" idea of only lifting once a week or three times in two weeks at most, to allow plenty of time for recovery.

It is possible that doing four sessions of hard workouts a week is working against you, not giving your muscles enough time to fully recover?

 

[D_Pokin Joe Frazier]

I hate going to the gym so I just workout at the park or home I don't lift weight I just do martial arts for cardio for muscle building I do push ups, pull ups, dips, squats, jumping jacks and sit ups.

Monday/Thursday= 10 sets of 10 pull ups
Tuesday/Friday= squats 15 sets of 50 squats.
Saturday/Wednesday= 15 sets of 100 push ups.
Sunday= rest and stretching.

All sets have a one minute rest between each one.
I have not gone to a gym in 10 years or lifted a weight and as you can see grime my pic I am in great shape at 46 years of age.

 

[Calboner]

I like the "hardgainer" idea of only lifting once a week or three times in two weeks at most, to allow plenty of time for recovery.

It is possible that doing four sessions of hard workouts a week is working against you, not giving your muscles enough time to fully recover?

I hadn't heard that idea before. Once a week seems to me too low a frequency, though, even for maintaining what one has, let alone making gains. And, of course, one would be horrendously sore for several days if one followed that sort of frequency.

 

[Remington]

Impressive workout, Ashawn.


Traditional weight lifting bores me. I personally love calisthenics


For me, on weekdays.

4 sets of 50 burpies
4 sets of 50 push ups
4 sets of 50 crunches
4 sets of 25 pull ups
4 sets of 30 Squats
4 sets of 25 leg lifts

Done in rounds/supersets. Followed by stretching


Weekends:

4 Sets of 50 burpies
Stretching

I also am an avid boxer, and box roughly 4 times a week.

 

[walnutgrain]

I hadn't heard that idea before. Once a week seems to me too low a frequency, though, even for maintaining what one has, let alone making gains. And, of course, one would be horrendously sore for several days if one followed that sort of frequency.

Could be. I know different people need different workouts and schedules. Lifting once every five days or so works well for me, and I'm still gradually making gains.

If you're interested, this FAQ is pretty good.