tell me about your gym workouts

[Cbelle]

I'm considering going back to the gym to do workouts for a change of pace. I've got the cardio figured out but I'd love to see other people's routines for weights.....and I like specifics! Like what exactly do you do for chest etc.....thanks!

 

[Kathy02]

Ok, for me I do 1 set of flies with dumbells, of course. Then I switch to a chest press machine and keeping switching it up like that between free weights and machines. Some days I do all machines, others I do all free weights, but I try to mix it up most of the time. Sometimes I do the push pull method, others it's the superset method. I just keep switching it up so I don't get bored.

Kathy

 

[LauraMax]

Here's mine:

One weeknight each 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 one night a week.

 

[Cbelle]

Thanks Lauramax! That's exactly what I was looking for! So let me see if I got this, you do legs and chest during the week (let's say Mon and Wed), you do cathe cardio in the am 3x/week (let's say Tues, Thurs and Fri) and then on Sat you do cardio and biceps at the gym, and on Sun you do cardio and tris and shoulders at the gym. Awesome!!! How long have you been doing that weight routine and how often do you change it up?

 

[LauraMax]

You've got it almost down LOL--Sat I also do back & abs.

I've been doing this routine for over 10 years--I might exchange one exercise for another a couple times a year (which is one thing a gym is great for, you have so many options), but generally it's stayed the same. Oh & I have changed the body part split--first I did back/chest & bis/tris together, & I changed that, then I did legs/shoulders & chest/tris, but I switched that this year.

The only thing I vary frequently are core workouts, but I find more & more that Core Max is the only workout that really gives me a good burn.

 

[dianet]

LauraMax -

How many reps and sets do you do?

 

[LauraMax]

Usually 3 sets 10 each except calves & back extensions, I do 3 sets of 15.

Once I find myself able to do 3 sets 10 easily, I increase my weight on the 3rd set with reduced reps.