Whats your Workout Program? Gym routine...opinions and ideas

[carlsberg]

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guys and gals,

I'm currently revising my Gym routine/Workout Programs, I need your options or ideas. Hardcore workout is not my game, to be Lean is enough. I'm changing it from twice a week to 1 hr everyday 'til Fridays only.
Here is my draft:
Monday: Chest, Abs, Triceps
Tuesday: Biceps, Quads, Back
Wednesday: Probably Cardio
Thursday: Hamstrings, Calves, Shoulders
Friday: Abs, Traps, Cardio
Sat: basketball
Sun: Healthy rest

What's yours?

Food programs to follow, still researching!

...better know little before asking than know nothing!

[naturalfreakcy]

here's mine:

Monday - Legs & Calves & Abs
Tuesday - Chest & Delts & Abs
Wednesday - OFF
Thursday - Back & Delts & Abs
Friday - Off
Saturday - ARMS

This is what i'm doing as of this time but for my normal training sched for years:

Mon - Back
Tue - Chest
Wed - rest
Thu - Legs
Fri - Arms

Deltoids are segregated on back and chest days.

[knux06]

currently:
MWF: Full body workout/ supersets

T Th: Circuit Training

i usually change the type of exercise every 2 weeks like instead of a flat bench for chest, i change it to incline press. same with all muscle groups.

circuit training is my cardio and includes:
-dumbell flys
-bent over rows
-overhead press
-calf raises
-squats/dead lift
and planks

3 sets with 10-12 reps no rest in between

[randymunz]

mine is, monday chest and biceps, tuesday back and sometimes with legs, off wed. shoulder/delts thursday.

[Lord_Ac]

M - Biceps / Triceps
T - Boxing / Abs
W - Chest / Back
TH - Boxing / Abs
F - Shoulders / Legs
Sat - Rest
Sun - Run

[carlsberg]

here's mine:

Monday - Legs & Calves & Abs
Tuesday - Chest & Delts & Abs
Wednesday - OFF
Thursday - Back & Delts & Abs
Friday - Off
Saturday - ARMS

This is what i'm doing as of this time but for my normal training sched for years:

Mon - Back
Tue - Chest
Wed - rest
Thu - Legs
Fri - Arms

Deltoids are segregated on back and chest days.

nice! as for the ARMS, do you use equipments or just free weights? I never get to try it... open to any suggestions! TIA

[lestat1116]

m - p90x chest/tricep
t - insanity cardio
w - p90x back/bicep
th - insanity cardio
f - insanity resistance
sat - insanity cardio

[carlsberg]

currently:
MWF: Full body workout/ supersets

T Th: Circuit Training

i usually change the type of exercise every 2 weeks like instead of a flat bench for chest, i change it to incline press. same with all muscle groups.

circuit training is my cardio and includes:
-dumbell flys
-bent over rows
-overhead press
-calf raises
-squats/dead lift
and planks

3 sets with 10-12 reps no rest in between

is it true inclining the bench targets the upper chest? coz if so, il be doing inclines for the whole workout! I have a weak upper chest

M - Biceps / Triceps
T - Boxing / Abs
W - Chest / Back
TH - Boxing / Abs
F - Shoulders / Legs
Sat - Rest
Sun - Run

i guess boxing is part of your cardio? am I right?
....gives me the idea of including Martial Arts in my program! Arnis for example! nice...

[knux06]

is it true inclining the bench targets the upper chest? coz if so, il be doing inclines for the whole workout! I have a weak upper chest

true. your chest are large and have different sections. have to hit them from different angles such as incline, flat, and decline. even dumb bell flys give out a different work out by making your chest do most of the work rather than your arms.

would be a good idea to incorporate some form of combat or martial art in there too. that's what i'm thinking about doing.

[naturalfreakcy]

nice! as for the ARMS, do you use equipments or just free weights? I never get to try it... open to any suggestions! TIA

sir! I do both. here's my arm training last saturday:


Barbell Curls 4 sets 40 50 70 100 lbs
Cable pushdown 4 sets (using stack so I cant' remember the weight)
Alternate curls 3 sets 30 40 50 lbs
1 arm decline dumbbell extensions 3 sets 25 30 35 lbs
1 arm preacher curls 3 sets 30 40 50 lbs
Weighted dips 3 sets with 25 35 50 lbs on my lap (sometimes i use the normal dip machine sometime on two benches)
Then superset or 1 arm cable curls and reverse cable curls till failure

I also do the straight arm set like triceps first then biceps then forearms. So far the pushdwon kills it when it comes to developing that horseshoe on your arm. Plus cable provides continuous tensions sa biceps that helped me a lot sa peak... hope this helps.