What Does Your Typical Workout Consist Of?

**htown** · 02-07-2013, 11:15 AM

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** · 02-08-2013, 08:15 PM

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** · 02-14-2013, 05:05 AM

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** · 02-14-2013, 05:08 AM

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** · 03-04-2013, 08:58 PM

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** · 03-04-2013, 09:06 PM

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