Anyone else does weight at the gym?

[katia7]

What does your routine look like? Where do you fit in cardio and what do you do?
Basicly if you could post your exact routine (sets, reps, exercises, cardio workouts..etc) I would REALLY appreciate it.
I'm getting pretty bored with my workouts and really need some change. However I don't have enough equipment at home to do Cathe's weight work.

Thank!

 

[LauraMax]

Here's mine:

One weeknight per week:
Legs:
Squats: 160 on smith machine
Lunges: 140 on smith machine
Extensions: 90 on extension machine
Curls: 30 on cable curl machine

Chest:
Bench press: 70 lbs w/barbell
Incline press: 30 lb dumbells
Cable crossovers: 40 lbs
Pec deck: 50 lbs

Saturday:
20 minutes on arc trainer
20 minutes on recumbent bike
Abs: crunches with a plate
cable crunnches
(I superset abs at the beginning of my bicep routine)

Biceps:
Barbell curls: 55 lbs
21s (3 sets of 21 reps split into thirds on cable machine): 60 lbs
Preacher's curls: 55 lbs
Concentration curls: 25 lb dumbells

Back:
Wide grip pulldowns: 90 lbs
Close grip pulldowns: 80 lbs
Cable rows: 90 lbs
Back extension machine: 3 sets 15 reps at low weight (about 70 lbs)

Sundays:
20 minutes on arc trainer
20 minutes on recumbent bike
Triceps:
Cable pushdowns: 70 lbs
Machine pushdowns: 50 lbs
Kickbacks: 25+ lb dumbell
One armed cable pulldown: 30 lbs

Shoulders:
Barbell shrugs: 145 lbs
Cable upright rows: 80 lbs
Military press: 25 lb dumbells
Side raises: 20 lbs
Front raises: 20 lbs
Incline raises: 25 lbs

Also I do a Cathe cardio workout before work 3 mornings a week, & Core Max or pilates one night a week.

 

[katia7]

Thanks Laura!
May I ask how many sets and reps you do per exercise?

 

[LauraMax]

Oh sure, sorry--typically I do 3 sets 8-10 of everything (once I get up to 3 sets of 10, I increase my weight on the third set & do 6-8 reps), with the exception of certain exercises like back extensions, which I do with light weight & high reps (usually done for body parts you want to tone but not build).

Also I do 4 sets 15 reps of both ab exercises with heavy weights. And I think "crunches" is only spelled with one "n."

:+

 

[kathryn]

> I think "crunches" is only spelled with one "n."
>


That extra "n" shows the intensity of the move. (ie: crunnnches would be even tougher!)}(

 

[LauraMax]

LOL Kathryn! I guess I need to start doing sqquats, pressses, fllies, raisses, & all the rest of my exerccises with extra intensity.......

 

[katia7]

Oh! I never even thought about doing more reps for body parts you don't want to build.
Thanks!

 

[robyn6002]

I have a gym membership and NEVER EVER go.... so stupid I joined. I went over with a friend from work and joined for a year. At the rate I'm going it's costing about $50 a time.

I'm loving turbo jam now - and cathe for weights. So no desire at all to go. No excuses. It's close to work and close to home so could go at lunch.

These posts remind me of the thrown away money!! Wish i could sell someone my membership!

 

[kathryn]

>Wish I could
>sell someone my membership!

Some gyms actually allow you to do that (memberships are transferable). You might have to take quite a loss, but it's better to get some of your money back than none of it.