What are some people's gym routines?

[Fury_Gwanli]

First I'll tell you my training routine:
Day 1 - Chest/Biceps - Stretch
Day 2 - Back - Stretch
Day 3 - Delts/Triceps - Stretch
Day 4 - Leg - Stretch
Day 5 - Mild cardio with full range of stretching

1 minute rest in between sets.
12 rep warm up set
10 rep warm up set w/ heavier weights
8-10 rep working set to failure w/ good form

I usually train intensely which leads to me eating like an animal. I can eat a whole chicken (rotisserie), or a whole meat loaf, that type of deal, usually with veggies or some type of carb on the side.

So? What routines do you guys follow if any? What do you do?

Updates

+1 y

Haha seems like not a lot of people wants to share. Oh well.

[Phoenix98]

This is not in order by the way

Chest/Calfs
Back/Abs
Legs/Calfs
Arms/Abs
Shoulders/Calfs

I do 3 sets of 6 reps and heavy weight that makes me go to failure on the sixth rep of every set. The exercises are usual compound ones and isolation ones.

Abs and Calfs though I do sets of 12-15 because they require more reps in order to get worked properly. This is always followed and started with post and pre workout meals. Post being energy for training and post being nutrition for recovery and growth.

[Fury_Gwanli]

What do you do for abs? I mainly just do crunches/reverse crunches. What kind of meal do you eat? I usually just take my supplements and then a pre-workout followed by a protein shake after my workout but thats about it.

[Phoenix98]

For my Abs I super set weighted ab exercises doing about 10-12 reps before immediately switching to a unweighted Ab exercises going until failure for those it looks like this.

Plate Twist
1 set of 10-12 reps

Decline Crunch
To failure

Weighted Hanging Leg Raises
1 set of 10-12 reps

Air Bicycles
To failure

Rest 2-3 minutes, then repeat, then rest 2-3 minutes and repeat for a final time you would do a total of 3 cycles same way you would do 3 sets just with more exercises.

[Phoenix98]

My pre-workout meal is BCAA pills and Creatine powder mixed with water about 10-15 minutes before working out to give me energy and allow me to handle more weight. My post-workout meal is again BCAA pills and a protein shake. My overall intake is around 140grams of protein, 233 grams of carbs and 47 grams of healthy fats this lets me have enough nutrition to allow maximum growth for my weight level.

[Fury_Gwanli]

A lot of work! I like it. You only take those as your pre-workout? Hmm I need a lot more of a stimulant than just creatine and BCAA's. Probably some beta-alanine for the tingles. I'll look these exercises up and incorporate them into my own routine. Thanks man

[Phoenix98]

No problem.

[maiez]

i have 3 different group days
chest/tris/forearms
back/bis/shoulders
legs

[Fury_Gwanli]

Sweet. Do you work out 6 times a week and rest for 1? So you can hit all body parts twice a week?

[maiez]

haven't done legs/abs in a long time because of time constraints, but i work out maybe 4 times a week on my current school schedule with chest and back days.

[Izzy2102]

I do different things

Mon: Cardio and working my legs
Tue: Spinning and Pilates class
Wen: Cardio and working my upper body
Thu: Interval Cardio + yoga + working my legs
Fri: Swimming
Sat: rowing usually or if not hiking or something

I'm kinda recovering from an injury so my strengthening exercises are fairly limited

[Fury_Gwanli]

Thats a lot of cardio... Wish my gym had a swimming pool, lucky.

[BelleGirl21]

I do arms on Monday and Wednesday. Back on Thursday and legs on Thursday. Saturday I do legs and either arms or back, kind of whatever I'm in the mood for.
I do a minimum of 3 sets of everything with 12 to 20 reps. I have very difficult routines. Minimal rests, super sets, and I mix it up eith trx, free weights and hiit training.

[Fury_Gwanli]

Nice! I've tried TRX before, its the exercises where you use bands and your own body weight right? Seems like you work out really hard.

[BelleGirl21]

Yeah, that's trx. I like to mix it with weights. I really like it on leg day.

[honeryman]

289 pounds

[SailorMars]

I workout every day, I weight train one day (I don't do a split. I weight train my while body). The next day I'll go running (I do marathons). At nights, I'll just do yoga and on Sundays.

[Fury_Gwanli]

The thought of running that much makes me tired... Ha

[SailorMars]

I hated running at first but now it's a good way to clear your head

[honeryman]

u workout in lift weights
super stronger

[honeryman]

289 pounds

[Michellediva]

Monday: quads/calves/cardio
Thursday: hamstrings/calves/cardio
Saturday: upper body/cardio
One random day out of week zumba!!!

[Fury_Gwanli]

I have no idea what Zumba is haha.

[Michellediva]

https://www.zumba.com/en-US

Check it out, its so much fun!

[Iron_Man]

not enough work doing a muscle group once a week

[Fury_Gwanli]

Wait what? You do a muscle group once a week like.. Biceps for one whole week?
Or are you talking about my routine and I need to bring that up a notch? Constructive criticism is appreciated.

[Iron_Man]

For example working your Biceps and chest only once a week is not enough if you want to be serious

[Fury_Gwanli]

Ohh I see. Should I work out twice a day on different body parts? What do you suggest? I'm not trying to get bodybuilder big but I am trying to get muscle and lose fat.

Or should I group up more parts into one workout?

[Iron_Man]

First of all are you new to the workout world or are you a reg that really wants to get pumped up and your really into it and your the kind of guy that sticks to it and is not one of these on and off again workout guys?

[Fury_Gwanli]

@Iron_Man
Been working out for 2 years. Got serious around this year. I regularly go and I make no excuses not to go. I enjoy it even though it hurts.

[Iron_Man]

That's good you can at least work a muscle group 2 times a week

[Fury_Gwanli]

Hmm okay, I'll try that. I wanted my legs to get stronger so I might start with those. Thanks for the advice.

[Iron_Man]

You're welcome. Later on you can go for 3 times a week It worked for me big time. Not everyone is a fan of it though you will have to decide what works best for you. Good Luck

[Phoenix98]

Well actually that us not true when you work a muscle right it should have 4-7 days worth of rest. The only muscle groups that even get anything from being work more then once a week are. Chest, legs and back.

If you hit a muscle group very hard and fast though it requires days worth of rest. Such as using a weight level were you hit failure on rep 6 of every set and by doing only one muscle group a day you can put all your focus and Intensity into that one group. Instead of spreading yourself thin by doing multiple muscle groups.

[Fury_Gwanli]

@Phoenix98

I get extremely sore, but that's because this is new to me. I had a totally different training method prior to the one I just listed.
I overtrained a little prior to this because I was going to the gym without rest for about 2 weeks straight training my hardest everyday.
I had like a permanent sniffle and I was sore but I still went determined to get my workout done.

I just want different views on how to make my training more effective.

I basically do what you just said, but without a partner, I truly can't go to failure on some of my exercises. So, I settle with a cheat/ and slow negative.
I also might take up calisthenics but you need to be healthy almost every time you do those type of exercises.

[Iron_Man]

You are wrong. I have done this for years and I never had any issues with over training and got strong as an ox. The old school body builders trained every other day three times a week and they were the very best.
Monday Upper body, Tuesday legs, Wed upper Body, Thursday Legs, Friday Upper body, Sat Legs Sunday Rest

[Fury_Gwanli]

@Iron_Man
Holy crap, the WHOLE upper body in one day? Then legs? And then you do that again the next day? Whole upper body then legs, followed by a rest day, which is on Sunday. Do you have enough time to rest?

[Iron_Man]

That's for serious hard core old school body builders. Now they have split routines. That's why I told him he has to decide for himself. Some today do it my way, some do split routines.

[Phoenix98]

The soreness is completely normal when your adjusting your training just remember that just because your aren't sore doesn't mean your muscles aren't getting worked. Once your body adjusts to its new training you won't get as sore, just tired. And I am well aware of the advantages of over training Iron_Man I've been training for over 5 fives and used to do it your way when I first started. But over training does not work for everyone and it can actually have the reverse effect sometimes because you damage more muscle then what can be repaired you just have to be careful.

[Blueeyes81]

My routine is I drive by one everyday.

[Fury_Gwanli]

Haha that's cool too.