Hey guys and girls:):) what's your exercise or fitness routine if you have one?:)?

[aoifeislovable]

I think the question is pretty self-explanatory

[med11]

Monday - 30 minute cardio (treadmill incline 2): Transition to Chest/Shoulder:
Bench Press 4s - 8r x 215, 230, 250, 285
Cable chest fly (overhead) 4s - 12r x Dependent
Incline Bench Press 3s - 12r x 185, 185, 205
Shoulder Press (Dumbbell) 4s - 12r x Dependent
Shoulder extension (Dumbbell) 4s - 12r x Dependent
Shoulder Press (Dumbbell) Burn Phase - Burn Phase
Shoulder extension (Dumbbell) Burn Phase - Burn Phase
Abdominal Workout - Focus & if partner or someone around to help - Leg pushdowns

Tuesday - 30 minute cardio (treadmill incline 4): Transition to arms, lats, back, rear delt
Bicep curls (bar) 5s - 15r x Dependent
Bicep curls (bar - widegrip) 5s - 15r x Dependent
Bicup curls (dumbbell) 5s - 25r x Dependent
Reverse pushup (bench) Burn phase
Tricep extension 5s - 15r
Tricep push downs 5s - 15r
Lat pulldowns 5s - 15r
Reverse shoulder extension 5s - 15r
Hyper extensions burn phase x 5s
Abdominal Workout - Focus & if partner or someone around to help - Leg pushdowns

Wed - 30 min cardio (treadmill incline 6): transition to legs
Squats 5s - 10r
Leg curls 5s - 15r
Leg extensions 5s - 15r
Calve raises 5s - 30r
Squats round 2 - 3s - 5r
Leg curls 3s - 10r
Leg extensions 3s - 10r
Calve raises 3s - 30r
Squat round 3 - 1s - 3r
Leg curls 1s - 5r
Leg extension 1s - 5r
Calve raises 1s - 30r
Abdominal Workout - Focus & if partner or someone around to help - Leg pushdowns

Thurs: 30 min cardio (treadmill incline 10): transition to yoga
Full Yoga
Abdominal Workout - Focus & if partner or someone around to help - Leg pushdowns

Friday: 30 min cardio (treadmill incline 10): transition to yoga
Full Yoga
Abdominal Workout - Focus & if partner or someone around to help - Leg pushdowns

Workout week complete - Rotate based on need/target area

[med11]

I should also add I just took that from my notes from 3 months back so I didn't have to type it all out. I have changed a few things since then but, overall, I keep the same basic workout I have had for... hell... literally 15 years or so. Yoga, for example, was never something I did until about 2 years back when I started and learned just how difficult while amazing it truly is for a body.

[med11]

I also forgot to add that I do Dips during "arm day" and that every other week I incorporate self weighted workouts (pull ups, pushups).

I am sure you (the OP) can care less about a man's workout plan but I want to add this comment in the case there are some guys who have been curious about plans and just in case they want to copy mine.

Please note (those of you who might take this for your own) - This plan emphasizes lean muscle mass and agility over bulk as you never want to sacrifice your speed and agility while beefing up. If you have any questions, feel absolutely free to ask or message me.

[Nuns_in_Heat]

I walk to class and also I walk to my fridge and back to my chair carrying food.

[aoifeislovable]

😂😂😂😂 bet comment ever

[Nuns_in_Heat]

Damn didn't see that coming lol. I expected a few laughs but not MHO. Thanks!

[aoifeislovable]

Lol no problem

[Roarke]

i stand up to piss. weight builds bulk.

[soulove_]

I switched to vegetarianism six years ago without looking back, not even bothering to exercise, and my body is way better than what it was when I was eating meat and exercising. My waist is tiny compared to what it used to be and I get compliments on my figure way more than I can count. Best decision evaa

Plus, saving lives yo. A nice bonus.

[aamy811]

I lift all week with one rest day. I do legs on Monday, Tuesday back, Wednesday biceps and triceps, Thursday chest and shoulders, Friday hiits, Saturday Pilates, and on Sunday I do yoga, hot yoga and stretch for an hour. I also do an half hour of cardio before I start lifting

[aoifeislovable]

... girl I wish I had your motivation

[aamy811]

Honestly my motivation just stems from low self esteem. But it's not that hard I spend an hour maybe an hour and a half. But my friend own the yoga an Pilates place, so I go for free. And free is enough of a motivation for me haha

[Imtheone88]

Im a boxer and this is my routine 6 days a week:
Wake up at 5am run 3-5 miles outside. Go to School, work, meet with my trainer around 6pm to work on mitts for an hour (rythm, combinations, speed), spar with a partner for 10-12 rounds, do my abs, dips, squats, then hit the heavy bag non stop for 5 rounds, speed bag for three rounds, reflex bag for 3 rounds, jump rope three rounds (move around while jumping) sauna ten minutes, shower, sleep, repeat.
do sprints three days a week, put incline on 12 (highest) and speed on 7.5 mph, sprint for six minutes with 30 sec rest between every minute (this shit is the hardest!!! Lol )

[aoifeislovable]

Holy sh*t

[CourtJester]

Eaaaasy... all day err day!
assets.diylol.com/.../...-put-them-down-5ec305.jpg

[JulieXO]

I usually focus on my intrinsic muscles. I excercise them daily, for about 3 hours by rapidly moving my phalanges over the keyboard. I also squat daily, everytime I need to get the ice-cream from the freezer.

[aoifeislovable]

Hahah thanks for answering

[EyeSeaYew]

I like casual exercise. Bike riding, swimming, acro, hiking, stuff like that. Exercise that is doesn't feel like exercise, because it's fun, but effective. I used to follow a formal exercise routine 6 days a week but that's just not for me.

[aoifeislovable]

Cool... thanks for answering

[TNA89]

My mom bought a bike a while ago, that she does not use. Like a bike bike, not motorcycle or exercise bike. I'm talking two wheels, kickstand everything. I don't own my own but I own a car. I've recently decided to just use her bike for a couple of reasons. It's been my exercise for the past couple of weeks. It's not much, I go over to the college across the street, and then head over to my old high school. I still live at home, so it's easy to head on over

[cheeseburgermafia]

20-30 minute sessions on the treadmill, 15% incline, 2 mph. As many as these as I feel like doing each day, about 90-120 minutes between each session. I get an easy exercise high.

[EmilyMunsey]

I walk my dog everyday for 1hr and go running 4 times a week for either long distance or short sprints :)

[aoifeislovable]

Hahha thanks for answering :)

[Macklin91]

I try to get 3 run sessions in per week. I actually wanna enter my first 10k by either the end of this month or beginning of Sept

[Athleticbroo]

@BertMacklinFBI strong username to username ratio

[Macklin91]

@Athleticbroo i know right, the forces are strong with these ones!

[Athleticbroo]

#teamalphainformation

[aoifeislovable]

It is September !!!

[Macklin91]

Oops lol!! I meant October, I'm not The Flash

[aoifeislovable]

Hahahah

[Levin]

Kung Fu master here. Some one said I looked 22 today. I'm 29. good shit.

[aoifeislovable]

Good for u 😂😂😂

[Levin]

How do you pronounce your name? Like alf? :p

[aoifeislovable]

No not like alf lol like eva but with an f

[jointhepatriarchy]

1. Get up.

2. Walk to the Fridge

3. Grab a beer

4. Sit down and drink said beer.

5. Repeat steps 1-4.

[KellyNight]

I run for for 40 min then do some weights two days a week, or cycle for 50 min then some weights two days a week, Boxing two days a week for 1 hr each session. every week without fail!

[aoifeislovable]

Wow just wow

[goretcki]

Full body bodyweight workout 3 times a week and jump rope 3 times a week.

[aoifeislovable]

Sounds... not very fun but effective

[goretcki]

I'm very out of shape so I care more about effectiveness than fun.

[aoifeislovable]

Good for u

[TsubasaCorrupted]

I bike ride 12 miles a day, 5 days a week.
I do martial arts.
I hike a lot.

[Athleticbroo]

Strong lift 5*5 O. P

4days/week, Mirin?

[aoifeislovable]

You look like you lift ;)

[Athleticbroo]

Still some f** downvoted me, Still doesn't change the fact I can whoop their ass anytime. Pshh

[BertMacklinFBI]

hahaa fuck the haters. means you're doing something right.

[Athleticbroo]

@BertMacklinFBI While on misc. We discussin Taylor swifts bra size, Yu in?

[BertMacklinFBI]

hahaa I haven't logged on in a while I gotta remember my pw lol.

[Athleticbroo]

@BertMacklinFBI Its youbelongwithme

[Athleticbroo]

Nohomo

[BertMacklinFBI]

HAHAHAHAAA

[BertMacklinFBI]

HIIT/GYM :P