What Does Your Typical Workout Consist Of?

[sensitivenips]

I see that most people on here who make post about the time they spend in the gym averages from 60 - 90 min. Lets extend that forum with a Part 2 consisting of how many exercises, sets, and reps you focus on when gaining. Pick one muscle group and list a sample regime, lets stay away from chest on this one though being that it doesnt take a genius to build this muscle up.

[Walker]

Monday and Friday, legs
Back squats 3x15
Deadlift 5x5
Front squats 3x 6-8
Hack squats 5x failure
Usually that will about do me! Depending on how heavy I go. This is just what I do, but what do I know..
I will add and subtract a few other exercises and mix things up a bit to keep shit from getting flat.

[martin]

Back Workout-takes about 60 mins. 1) weighted pull ups 4 sets to failure 2) deadlifts 4 sets 6-10 reps 3) Lat Pulldowns 4 sets 10 reps 4) t-bar rows 4 sets 10reps 5) underhand grip pulldowns 4 sets 10 reps 6) good morning 4 sets using 135 for failure on each set. That workout right there seals the deal for me.

[milleniumgirl]

I switched to bodyweight exercises and cross fit a while ago. For more details you can check out my log :)

I usually hit the gym ED when working the early shift and EOD when doing the late shift. I don't work out on Saturday and Sunday except for cardio.

[Walker]

I've been doing a lot more body weight exercises lately for some reason. I espicially taken to weighted dips on tricep or chest days (depending on form). Cross fit has also taken off around here too. Good to see you on here MG!

[STEROID]

I have no "typical" workout.I am constantly changing things up.As ive posted many threads of different routines,I have used and use them all over the yrs.Never the same for me.Its the only way IMHO to continually make progress.

[Z71]

Always change your routine and practice correct form with every lift.
As for me I'm a Personal Trainer and Strength Coach. I'm exposed to the gym every day. There are many times I will train along with my clients. I typically hit Cardio every other day and strength training on the non- cardio days which amounts to about 4 days a week.

[pinstripe yank]

my sets ranges from 4-6 per excersise and a total of 32sets

example chest

bench 5sets 6-10
flat flys 5sets 6-10
incline bench 6sets 6-10 (i alternate between incline and decline so only one is used per chest workout)
decline bench 6sets 6-10
cable crossovers 6sets 10-12
dips 4 sets- faliure
pullovers 6sets 8-12

[Thehog18]

thats twice the amount that most keep their set range in for a larger muscle, you can recover and make gains from this? how many do u do for legs? 45?

[pinstripe yank]

haha Its been working so far. i will admit that some days i cut the last exercises by a few sets. BUT TODAYS NOT ONE OF THEM IM JACKED! and yes with 5000+ cal a day and quite a few naps i can. Prop/sust and TNE with 25dbol and drol in it 2hrs befor helps also :o

[htown]

I like to mid to heavy weights, but I like to move fast throught he workout. Probably don't get as heavy as I could if I rested longer between sets but I tend to feel it much more working this way. Typically hit two bodyparts a day with 3 to 4 exercises per body part. I usually hit 4 sets on the core lifts, and 3 on the supplemental lifts. I will add in an extra set to the core lift if feeling good.

I do Chest and Tris, Shoulders and Legs, Back and Biceps, rest day, repeat. Will change this up after a month or so. Works for me...

Abs every other day, light cardio 30 minutes to an hour. I am just starting to add the cardio, so I will let you know how that goes.

[Hartattakk]

I sometime fine myself tired of my current routine so ill pull out my phone in between workouts and you tube different workouts and try them, and watchin some Jay Cutler workouts get me pumped up too so it works out best all the way around.

[315 BEAST]

Example of one of my back routines

Pull-ups 4x10
Lat pulldown 4x8-10
seated row 4x8-10
tbar 4x8-10
shrugs 6x10-15

[315 BEAST]

Another one of my back routines

deadlift 6x8-10
barbell rows 4x6-10
dumbell rows 4x8-10
lat pulldown 4x8-10
dumbell shrugs 4x12-16
Pull-ups 4xfailure

[jdb3]

depends, I use periodization , sometimes Im intense sometimes more slow tempo and volume.

Quads and Hamstring with erector spinae.

Warm-ups on squat and ham curl 15-18 reps. Hamstring stretch a few times to loosen up

Barbell Front Squat (1)x 12, (2)x 8, (3)x 10 (4) x 10-12

3/4 Dead Lift (1)x 12 (2)x10 (3)x 10 (4)x 10

Hack Squat (1)x 10 (2) 10-12

*=superset
*Leg Ext. (1)x15 (2)x 15 (3)x 12
*Hamstring Curl (1)x 6-8 (2)x 6-8 (3)x 6-8 OR Assisted(partner) Single Leg Hamstring Raise (1)x3-5 then forced negative for a couple reps, repeat 2 times.
OPTIONAL- couple sets of hyper extension
I wont go to heavy on quads and front squats because I found that quads respond better around 12-15reps and isolated hamstring excercise respond good at low heavy ass weight, hamstring consist more typeII(B) fibers.

[jdb3]

I will say I tend to pick the mjaority of my excersises based on what I enjoy more so now, I used to be very rigid and do the ones that had maximal fiber recruitment but I like to keep it enjoyable. I use the 3/4 deadlift and front squat because I enjoy them. My legs dont require tons and tons of sets to grow