Your Gym Program...

Admiral Huddy · 13-09-2007, 09:43

Thought I'd start this up since we have a running hread.. this is geared mor towwrds the gym itslef..

I seem to have hit a wall recently.. so I've changed my program and I've adopted an agressive approach to my training..

The empasis is to concentrate on getting more done in a set time, therefore the increasing the intesity. Hence the increased number of sets and supersetting.

This is totally different way to what I've been doing which is a set "split-program" based on smaller number of sets and heavier weights but I need something to get my teeth into Grrr!!

So, the weight of the item isn't importantant here. The objective is to keep going for the duration of the session leaving no more than a minute between sets (ideally 30 seconds)

This is a 10 week program starting on Monday and each session should be done in within 1.5 hours max!!

Notice also the lack of cardio work.. I've lost quite a bit of muscle (especially around the arms) recently and I think this is due to cardio work on the back end of weight training 20-30 minutes). This has been causing catobosim rather than hypertrophy. Cardio can be down outside the gym in isolation.

So the basic program consists of:

Routine one :

3 minute warm up only
8-9 sets of Chest (super-setting Flat barbell press and dumbell flys)
8-9 set of Back (supersetting bent over rows and dumbell delt flys)
4 sets of squats
5 minute cool down
Stretch

Routine 2:

3 minute warm up
8-9 sets of Shoulders (super-setting barbell shoulder press and lat raises)
8-9 set of Arms (super-setting bi's (preacher curls) and tri's (bench dips)
5-10 minutes stomach (acts as cool down)
Stretch

Routine 3:

3 minute warm up only
8-9 sets of Chest (super-setting incl dumbell press and dec barbell press)
8-9 set of Back (Seated rows and lat pull downs)
4 sets of dead lifts
5 minute cool down
Stretch

Routine 4:

3 minute warm up
8-9 sets of Shoulders (super-setting dumbell press and chin ups)
8-9 set of Arms (super-setting bi's (barbell curls) and tri's (pull downs and kickbacks)
5-10 minutes on stomach (acts as cool down)
Stretch

I have no idea if this is going to work. I know it's going to be hard but liking the challange ahead.. We'll see..

Interested in your thoughts (prods Roberta)

Otherwise, post your gym routine

Matblack · 13-09-2007, 09:47

My favorite gym programe is 'Lets Do Pelvic Thrusts with Kirsty Gallacher'

I could watch it all day

MB

leowyatt · 13-09-2007, 09:48

Well they lovely Roberta has just kindly designed me this routine,

Warm up 5 minute brisk cardio & Stretch

10 reps x 3 sets of the following with 30 seconds rest between each set:

Bicep curls,
Weighted lunges (barbell) or leg curls followed by leg extension machines
Lat pull or pull ups
Weighted squats (barbell) or leg press machine
Chest press or press ups
Ab curls or ab machine
Back (dorsal) raises on floor or on gym ball

20 mins cardio.

It's all going to start in the next couple of days and I'm looking forward to it.

Del Lardo · 13-09-2007, 10:37

My gym routine involves me losing 45 pounds a month and I don't even need to attend

Belmit · 13-09-2007, 10:38

Recently for about a month I followed an online plan that I found. It consisted of supersets and you changed them every week. Week 1 was:

Superset 1:
20 standard press-ups.
20 bodyweight squats.
Do 3 sets.
Rest 1 min.

Superset 2:
20 Stationary bodyweight lunges per leg.
20 pull-ups.
Do 3 sets.
Rest 1 min.

Superset 3:
15 Burpees.
45 second plank.
Do 3 sets.

Did that Mon, Weds, Fri, and did HIIT running on Tues, Thurs, Sat - 5 min jog to playing field, 3 sets of sprinting for 1 min, jogging for 2 inbetween.

Week 2 was :

Superset 1:
20 'Dive bomber' push-ups.
20 Squat jumps.

Superset 2:
20 Chin-ups.
15 Alternating split squat jumps per leg.

Superset 3:
30 Double crunches.
45 second plank (one foot).

Takes less than half an hour to do the entire thing, but by god you work up a sweat.

I've now moved on to a plan worked out at my gym. Will try it for a couple of weeks and see how it goes.

semi-pro waster · 13-09-2007, 11:07

I usually go on a Monday, Wednesday, Friday sort of a split but sometimes I've obviously got other things to do so I can alter the days around slightly. I also play badminton once a week and I might take up swimming again. I'm thinking about changing my routine around as I'm pretty used to this now and I'd prefer to do something a bit different but anyway this is pretty much what I do and the order in which I usually do it.

Day 1
5-10 minute warm up on the treadmill or exercise bike
Bench press - 3x8
Chest press - 3x8
Tricep extension of a sort on a lat-pulldown machine - 3x8
Seated calf raises - 3x8
Shrugs - 3x8 or sometimes dips
Ab work

Day 2
5-10 minute warm up on the treadmill or exercise bike
Seated leg extensions - 3x8
Seated leg curls - 3x8
Calf raises - 3x8
Possibly more shrugs but it depends how I'm feeling
Ab work

Day 3
5-10 minute warm up on the treadmill or exercise bike
Lat pulldowns - 3x8
Bicep curls - 3x8
Incline dumbell press - 3x8
Seated rows (but with a straight bar since my gym is crap) - 3x8
Ab work

Stan_Lite · 13-09-2007, 14:04

My daily workout.

Day 1:
3 minute walk.
Purchase pint.
Bend right arm 8 times.
Repeat steps 2 and 3 (x11).
12 minute walk.

Kell_ee001 · 13-09-2007, 14:23

I do a lot of classes so I aim to do the following in a week..

3 x Body Combat
3 x Body Pump
1 x Body Balance
1 x Awesome Abs
(Spinning will hopefully be added to this in the next couple of weeks)

Plus 1 - 2 x gym routine which consists off...

10 mins X-Trainer
10 mins Bike
10 mins Rowing machine

Leg press weight machine
Inner / Outer thigh weight machine
Seated Row weight machine
Seated Fly weight machine

Fitball balance
Fitball rolls
Back extensions
Tricep dips on the weights bench with fitball
Bicep pushups on the step with 3 raises.
Various stretches etc

Admiral Huddy · 13-09-2007, 14:27

Nice one Kelly

Right I've just given routine 3 a trial run .. I'm bloody cream crakered... I started flaking a bit after 60 minutes.. managed to dig deep..and keep moving .. making asure i left hardly any time between sets.. Arms are shaking a bit now.

Roberta · 13-09-2007, 16:23

Highly active job and not much time after with kids so time limited. At the mo I'm doing weekly:

Power Walking (I'm running the club) 1hr pw
It's great! I get paid to power walk/jog in sand then do loads of squats and lunges, then up and down the seaside steps several times then back to work!

1 x 1.5 hour Funky Pump (killer class! Love it!)

3 + Pole sessions each about an hour

Was running too but time has been tight recently. Bah.

Things due to change when my job moves to new premises as will be just as active in job but also teaching an hour class a day (Boxercise, Cardio Kick, Pump It Up, Pilates, circuits - whatever I feel like really.)

Aim to be teaching 2-4 pole classes a week by xmas too.

It's aaaaaaaaaaaall good.

13-09-2007, 09:43	#1
Admiral Huddy HOMO-Sapien Join Date: Jun 2006 Location: Chelmsford Posts: 6,692	Your Gym Program... Thought I'd start this up since we have a running hread.. this is geared mor towwrds the gym itslef.. I seem to have hit a wall recently.. so I've changed my program and I've adopted an agressive approach to my training.. The empasis is to concentrate on getting more done in a set time, therefore the increasing the intesity. Hence the increased number of sets and supersetting. This is totally different way to what I've been doing which is a set "split-program" based on smaller number of sets and heavier weights but I need something to get my teeth into Grrr!! So, the weight of the item isn't importantant here. The objective is to keep going for the duration of the session leaving no more than a minute between sets (ideally 30 seconds) This is a 10 week program starting on Monday and each session should be done in within 1.5 hours max!! Notice also the lack of cardio work.. I've lost quite a bit of muscle (especially around the arms) recently and I think this is due to cardio work on the back end of weight training 20-30 minutes). This has been causing catobosim rather than hypertrophy. Cardio can be down outside the gym in isolation. So the basic program consists of: Routine one : 3 minute warm up only 8-9 sets of Chest (super-setting Flat barbell press and dumbell flys) 8-9 set of Back (supersetting bent over rows and dumbell delt flys) 4 sets of squats 5 minute cool down Stretch Routine 2: 3 minute warm up 8-9 sets of Shoulders (super-setting barbell shoulder press and lat raises) 8-9 set of Arms (super-setting bi's (preacher curls) and tri's (bench dips) 5-10 minutes stomach (acts as cool down) Stretch Routine 3: 3 minute warm up only 8-9 sets of Chest (super-setting incl dumbell press and dec barbell press) 8-9 set of Back (Seated rows and lat pull downs) 4 sets of dead lifts 5 minute cool down Stretch Routine 4: 3 minute warm up 8-9 sets of Shoulders (super-setting dumbell press and chin ups) 8-9 set of Arms (super-setting bi's (barbell curls) and tri's (pull downs and kickbacks) 5-10 minutes on stomach (acts as cool down) Stretch I have no idea if this is going to work. I know it's going to be hard but liking the challange ahead.. We'll see.. Interested in your thoughts (prods Roberta) Otherwise, post your gym routine __________________ I just got lost in thought.. It was very unfamiliar territory. Techie Talk \| My gaming Blog \| PC spec \| The Admirals log

13-09-2007, 09:47	#2
Matblack Baby Bore Join Date: Jun 2006 Location: Svalbard Posts: 9,770	My favorite gym programe is 'Lets Do Pelvic Thrusts with Kirsty Gallacher' I could watch it all day MB __________________ "we had roots that grew towards each other underground, and when all the pretty blossom had fallen from our branches we found that we were one tree and not two"

13-09-2007, 09:48	#3
leowyatt Chef extraordinaire Join Date: Jul 2006 Location: Infinite Loop Posts: 11,143	Well they lovely Roberta has just kindly designed me this routine, Warm up 5 minute brisk cardio & Stretch 10 reps x 3 sets of the following with 30 seconds rest between each set: Bicep curls, Weighted lunges (barbell) or leg curls followed by leg extension machines Lat pull or pull ups Weighted squats (barbell) or leg press machine Chest press or press ups Ab curls or ab machine Back (dorsal) raises on floor or on gym ball 20 mins cardio. It's all going to start in the next couple of days and I'm looking forward to it. __________________ "Dr Sheldon Cooper FTW!"

13-09-2007, 10:38	#5
Belmit The Mouse King of Denmark Join Date: Jul 2006 Location: The Winchester Posts: 6,476	Recently for about a month I followed an online plan that I found. It consisted of supersets and you changed them every week. Week 1 was: Superset 1: 20 standard press-ups. 20 bodyweight squats. Do 3 sets. Rest 1 min. Superset 2: 20 Stationary bodyweight lunges per leg. 20 pull-ups. Do 3 sets. Rest 1 min. Superset 3: 15 Burpees. 45 second plank. Do 3 sets. Did that Mon, Weds, Fri, and did HIIT running on Tues, Thurs, Sat - 5 min jog to playing field, 3 sets of sprinting for 1 min, jogging for 2 inbetween. Week 2 was : Superset 1: 20 'Dive bomber' push-ups. 20 Squat jumps. Superset 2: 20 Chin-ups. 15 Alternating split squat jumps per leg. Superset 3: 30 Double crunches. 45 second plank (one foot). Takes less than half an hour to do the entire thing, but by god you work up a sweat. I've now moved on to a plan worked out at my gym. Will try it for a couple of weeks and see how it goes. __________________ Last edited by Belmit; 13-09-2007 at 10:42.

13-09-2007, 11:07	#6
semi-pro waster Provider of sensible advice about homosexuals Join Date: Oct 2006 Location: London Posts: 2,615	I usually go on a Monday, Wednesday, Friday sort of a split but sometimes I've obviously got other things to do so I can alter the days around slightly. I also play badminton once a week and I might take up swimming again. I'm thinking about changing my routine around as I'm pretty used to this now and I'd prefer to do something a bit different but anyway this is pretty much what I do and the order in which I usually do it. Day 1 5-10 minute warm up on the treadmill or exercise bike Bench press - 3x8 Chest press - 3x8 Tricep extension of a sort on a lat-pulldown machine - 3x8 Seated calf raises - 3x8 Shrugs - 3x8 or sometimes dips Ab work Day 2 5-10 minute warm up on the treadmill or exercise bike Seated leg extensions - 3x8 Seated leg curls - 3x8 Calf raises - 3x8 Possibly more shrugs but it depends how I'm feeling Ab work Day 3 5-10 minute warm up on the treadmill or exercise bike Lat pulldowns - 3x8 Bicep curls - 3x8 Incline dumbell press - 3x8 Seated rows (but with a straight bar since my gym is crap) - 3x8 Ab work __________________ "Your friend is the man that knows all about you, and still likes you." - Elbert Hubbard

13-09-2007, 10:37	#4
Del Lardo Absinthe Join Date: Jan 2007 Location: Cambridge Posts: 2,539	My gym routine involves me losing 45 pounds a month and I don't even need to attend

13-09-2007, 14:04	#7
Stan_Lite Stan, Stan the FLASHER MAN! Join Date: Jul 2006 Location: In bed with your sister Posts: 5,483	My daily workout. Day 1: 3 minute walk. Purchase pint. Bend right arm 8 times. Repeat steps 2 and 3 (x11). 12 minute walk. __________________ Just because I have a short attention span doesn't mean I...

13-09-2007, 14:23	#8
Kell_ee001 Wants Big Meat Join Date: Jul 2006 Location: Newcastle Posts: 6,478	I do a lot of classes so I aim to do the following in a week.. 3 x Body Combat 3 x Body Pump 1 x Body Balance 1 x Awesome Abs (Spinning will hopefully be added to this in the next couple of weeks) Plus 1 - 2 x gym routine which consists off... 10 mins X-Trainer 10 mins Bike 10 mins Rowing machine Leg press weight machine Inner / Outer thigh weight machine Seated Row weight machine Seated Fly weight machine Fitball balance Fitball rolls Back extensions Tricep dips on the weights bench with fitball Bicep pushups on the step with 3 raises. Various stretches etc __________________

13-09-2007, 14:27	#9
Admiral Huddy HOMO-Sapien Join Date: Jun 2006 Location: Chelmsford Posts: 6,692	Nice one Kelly Right I've just given routine 3 a trial run .. I'm bloody cream crakered... I started flaking a bit after 60 minutes.. managed to dig deep..and keep moving .. making asure i left hardly any time between sets.. Arms are shaking a bit now. __________________ I just got lost in thought.. It was very unfamiliar territory. Techie Talk \| My gaming Blog \| PC spec \| The Admirals log

13-09-2007, 16:23	#10
Roberta Pole Model Join Date: Jul 2006 Posts: 5,986	Highly active job and not much time after with kids so time limited. At the mo I'm doing weekly: Power Walking (I'm running the club) 1hr pw It's great! I get paid to power walk/jog in sand then do loads of squats and lunges, then up and down the seaside steps several times then back to work! 1 x 1.5 hour Funky Pump (killer class! Love it!) 3 + Pole sessions each about an hour Was running too but time has been tight recently. Bah. Things due to change when my job moves to new premises as will be just as active in job but also teaching an hour class a day (Boxercise, Cardio Kick, Pump It Up, Pilates, circuits - whatever I feel like really.) Aim to be teaching 2-4 pole classes a week by xmas too. It's aaaaaaaaaaaall good. __________________ I fell out of favour with Heaven somewhere, and I'm here for the hell of it now...