Hey Guys and Gals, I am looking for you peeps to post your training regimens so that I can get an idea of how to switch mine up. I plan on seeing what you post and then coming up with 3-4 different plans to switch to every 8 weeks. Break up the monotony and keep my body guessing to make those lean gains. To include cardio. I intend on taking Sunday off completely and will do something only if I feel like it, not because its a necessity (like during trng for the competitions).

Here is what I do now:
Mon – Back (width), Quads, Calves
Pull-ups, Wide grip seated cable rows, lat pull downs, dumbbell pullovers
Squats, Leg extensions, Sled with low feet placement, Hack squats
Seated and Standing Calf Raises

Tues – Chest and Triceps
Flat bench dumbbell press, incline bench press, cable fly’s, pec dec
Skull crushers, close grip bench press, rope pushdown, overhead tricep extensions,
Dumbbell kickbacks

Wed - Cardio for 1/2 hour

Thurs – Shoulders and Biceps
Dumbbell side lats, cable side lats, dumbbell front raises, dumbbell shrugs, shoulder
press
Preacher curls, alternating curls, concentration curls, zottman curls, hammer curls

Friday – Back (thickness) and Hamstrings
Deadlift from the ground, bent over barbell rows, close grip cable rows, one arm
dumbbell rows
Lying leg curls, SLDL, leg press with really high feet placement, walking lunges, step ups
onto bench with dumbbells

Saturday - Cardio. Probably a hike, 5k, bike ride on a trail. NOT IN THE GYM!!

Ok, show me what you got!

Sun - Legs and calves

Mon - Moderate 30 min Cardio Heart rate 130-150 and abs

Tues - Back

Wed - Chest

Thurs - HIIT cardio 5min warm-up 20min HIIT and 10min cool down and abs

Friday - Shoulders and traps

Sat- Arms

1 week I keep my reps at 5-8 then the next week I keep my reps at 8-12 I go back and forth like this to shock the body and keep it guessing.I like hitting one body part hard a week and two days cardio and abs. When I am lifting I am in the gym for 1-1:30

Hey AF
I still do 15 min. LISS every morning, it's a love hate thing. I hate doing it but it gets my joints loosened up.
I do Mon. Chest/Tri
Tues. Legs/Calf
Wed. Morning cardio and 15min LISS at lunch
Thurs. Back/Bi's
Fri. Shoulders/Abs
I do six exercises every workout 3 for each body part and every two weeks I switch two of them out. Then is two weeks I switch two different ones out. That way I'm doing each exercise 4weeks but two new ones every two weeks. Breaks it up a little.

I am looking to see what exercises you do for each muscle group. That way I have several to choose from when I make up my list of options. I am really hoping that Joe and many of the other regulars chime in too on this one because I know that he has a list a mile long of "training tricks."

This is what I have been doing for about 1 month. It seems like a lot but I am only lifting for 1 hour or so then cardio. Gym Time is about 1 hr and a half
Day 1
Chest & Back

Superset #1
· Incline DB Press 4/5 sets, 8-12 reps
· Pull Ups 4/5 sets, max reps

Superset #2
· Bench Press 3/4 sets, 8-12 reps
· Bent Over Rows (BB) 3/4 sets, 6-10 reps

Superset #3
· DB Flys or Dips 3/4 sets, 10-12 reps… Dips = max reps
· T-Bar Row 3/4 sets, 8-12 reps

Superset #4
· Crossover/Pec-Dec 2/3 sets, 10-15 reps… Push-up Cycle
· Close Grip Pull downs 2/3 sets, 7-10 reps

Superset#5
· DB Pullovers 3/4 sets, 10-15 reps
· Hyperextensions 3/4 sets, 10-15 reps
Day 2
Legs

Superset #1
· Leg Extensions 3 sets, 8-10 reps
· Front Squat 3 sets, 8-10 reps

Superset #2
· Lunges 4 sets, 6-12 reps
· Single Leg RDL’s 4 sets, 10 reps

Superset #3
· Speed Squats 3 sets, 10-15 reps
· Leg Curl 3 sets, 6-10 reps

Calf Work
· Standing Calf Raise 4 sets, 15-20 reps
· Seated Calves 3 sets, 10-15 reps
· Backward Calf Raises 3 sets, 35-50 reps
Day 3
Shoulders & Arms

Shoulders
· Shoulder Press 4 sets, 6-12 reps
· Lateral Raises 3 sets, 8-12 reps
· Shrugs 3 sets, 8-12 reps
· Cable Lateral Raises 3 sets, 8-12 reps


Arms

Superset #1
· DB Concentration Preacher 3 sets, 6-15 reps
· Triceps Pushdowns 3 sets, 10-15 reps

Superset #2
· Hammer Curls 3 sets, 6-10 reps
· One Arm Underhand Cable Extensions 3 sets, 8-12 reps

Superset #3
· BB Curls 3 sets, 6-8 reps
· Triceps Dips 3 sets, 10-12 reps

Superset #4
· Reverse EZ Bar Curl 3 sets, 8-12 reps
· Forearm exercise, 3 sets until burn out
· Dumbell Twists 3 sets,



*****15 minutes Cardio warm-up with each session. Interval High Intensity on days other than legs after lifting. 3 on 1 off concept. Do cardio for 30 minutes on the off days.

Good one U. Thanks for posting, it'll help me out alot!
Two questions though:
What are reverse calf raises
What is an RDL? I am thinking a deadlift of some sort but don't know what the R is.

AF, I just wrote out my plan for the next few weeks. I'll post my exercises in detail tonight. I usually do heavy for 9 reps, 4 sets of each. If I'm having a tough day, I may do lighter weight up to 25+reps, but those days are rare.
I was doing this split: chest/back, Legs, tri/calves, Shoulder/bi for 4 weeks. Abs 3x per week.
I'm switching it up to Back/Bi, Legs, Chest/tri, Shoulder/calves for the next month(or less). As contest gets closer, I'll switch it up as needed.

As you know cardio is 30 LISS am & pm. am is always the bike, pm is outside if I can for some VitD...(that is really good stuff)

I look forward to seeing what you are doing sister. Post when you can remember. I found myself getting really forgetful and dumber than a box of rocks the longer I dieted and the leaner I got. Do you experience the same? Must be the fatigue.

quote:

Originally posted by AF Chiq:
I look forward to seeing what you are doing sister. Post when you can remember. I found myself getting really forgetful and dumber than a box of rocks the longer I dieted and the leaner I got. Do you experience the same? Must be the fatigue.

I totally know exactly what you are saying about feeling more dumb and very forgetful.... I hate it, ha

That's good to know. Now did you forget to post your workout regimen you yahoo? LOL.

Here ya go sister! This will keep my mind off the decision of the evening...

Day 1: Shoulders & calves
Overhead Press (DB or Smith)
Side Lateral Cable and DB
Front raise cable
Inline raise with BB
Clean & press

Seated calf raises
Standing calf raises(single leg)

Day 2: Legs
Smith Machine Squat (heels on plate)
Squat Machine w/hip roll-see video riptgirl posted
Single Leg Press down (on assisted pull up machine)HEAVY & Slow
DL (toes on plate)
Hamstring curl-I do lighter weight, heel to butt, squeeze & hold for 5sec
Extensions(single leg, then double when fatigue)
Plie Squat

Day 3: Chest/Tri
Hi-Low Cable Pulley
Cable Flye
Push ups to failure
Incline Press

Dips(2-45plates in lap)to failure
Single Overhead Extension
Decline DB Press
Wide press down alt wks with rope
Lying kick backs

Day 4: Back/Bi
Weighted Hyperextension
Good Mornings
Close grip row
Pull down
Pull ups to failure

Concentration Curls
Incline DB Curls
EZ bar Curls

ABS- I constantly switch it up
Decline sit ups weighted
crunches- on bosu, or on ball, w/weighted cable(rope)
Pike on Ball(aka V-up maybe)
v-up off bench
hanging leg raisees-legs bent and straight
bicycle crunch
Side crunch on bosu
Side leg raise
plank-I hate

Looking forward to others posting too.
I make a list every week of my workouts, I try to stick to the same exercises for 3-4 wks before switching up.
I like to bust out a last set for each muscle group with a light weight/high rep exercise. I'm usually in the gym 45-55 minutes with weight workout. I stay focused and don't waste time.

AF Chiq-
Single Leg RDL's are Romanian Deadlifts done with either a kettlebell or dumbell. I don't do the reverse calf raises. I usually do single leg calf raises instead. A buddy helped me with this program and I modified it from one of the bev mags. Couldn't remember what reverse calf raises were so I just changed it to something I know. Hope this helps!

Thanks Leslie and U. I will be putting together three different workouts this weekend and will definitely be incorporating what you do for each muscle group. Love to see new ideas, things that I hadn't thought of. I typically am weight trng for about an hour to an hour 15minutes. I don't stop when I complete the exercises, I'll add in one or two more exercises until I reach the time limit. I should change that mentality though. It's quality not quantity right?

Hmm, maybe I'll go for time instead some. That's a good idea.
BTW Today I added in some of the glute exercises from video posted on Glute/ham tie in...these are good variation from my norm.