Weekly workout routine

[r6guy]

I was wondering what everyone's weekly workout routine was?

I have a new one (that I really like) I read about in Joe Weider's Muscle & Fitness Magazine (August 2001) by Bob Chicherillo.
Day 1 - Chest (his states, chest calves, but I do chest only)
Day 2 - Back, abs
Day 3 - Legs, Calves
Day 4 - Biceps, Triceps
Day 5 - Shoulders, traps, abs
Day 6 & 7 - Rest

I usually throw in cardio about every other day and Jiujitsu practice 2-3 times a week.

[Veggie]

Monday-Chest/Bi's
Tuesday-Back
Wednesday-Tri's/Abs
Thursday-Legs
Friday-Delts/Calves
Saturday-Off
Sunday-Off
Do this for two weeks as a base and then alternate groups every two weeks.

[dane26]

i do workouts similar to those, except i take off one day during the week and one on the weekend

[kaiser soze]

mon.quads,calves
tue.chest,bis,abs
wen.off
thu.back
fri.hams,calves
sat.shoulders,tris,abs
sun.off

[Tobey]

Ok here it is

Monday/Wenday- Chest and Arms (Bi's and Tri's)
Tuesday/Thursday- Back,shoulders and legs
Friday and accassionally on Sat.-- traps, anything else that is lagging

I do abbs everyday, and I try to jog a minium of 4 days a week 3.5 miles

[Mighty Joe]

I have 4 different routines that I rotate every 8-10 weeks or so!

Gotta keep the body guessing if you want results! One thing for sure the body has the ability to get used to what you through at it if you stay in a program too long. Some of my friends change their workouts every 4 weeks!

MJ

[Pete235]

Gotta agree with MJ on this one. Keep varying your routine. Not only does it force the body to grow by putting differen't stresses on the muscles but I believe it makes you stronger. As you change your exercises you are working, and therefore strengthening, differen't stabilizing muscles as well. I also like to mix up machines and free wieghts. Switching things up also helps keep things interesting and lively.
Pete

[Rukkus]

monday: chest/bis
Tue: Legs/abs
Wed:off
Thurs: Back/calvs
Friday:Tri/Shoulders
Sat: off
Sun: cardio/abs

[dumbells101]

All good info. Try everything for a few weeks and through trial you'll develop your own routine. Me I like keeping my chest, delts, and tri's together, then lats and Bic's off a day then Legs, and start over with chest, delts,tri's. Off the weekend and Monday continue where I left off with Back and Bic's. Every week a different group gets hit twice, and I'm ensured enough recoup time for growth. Be instictive on every exercise, and hit every rep range. Change IS good. I've gone in the gym and done just 20 sets of squats on a leg day! Had a hard time pushing the gas peddle but I guarantee you I shocked my legs.

[bulldog]

Mon - Chest & Shoulders
Tues - Back
Wed - OFF
Thurs - Legs
Fri - Bis & Tris
Sat - Abs
Sun - OFF

Cardio every am for 45 mins and again after each workout for 30 mins (20 mins on leg day)

[Full Intensity]

Day 1 Chest
Day 2 Bi's
Day 3 Back
Day 4 Tri's
Day 5 Legs
Day 6 OFF
Day 7 Start over again at 1.

[dumbells101]

See more is not always better. Your ability to recover is determined by your age, your diet, and your sleeping patterns. Nobody will maintain a positive nitrogen balance with out feeding the cells and resting them properly.

[timvds]

Mon:Back/Traps
Tues:Chest/Shoulders
Wed:Bis/Tris/Abs
Thurs:Legs
Fri:Off
Sat:Abs
Sun:Repeat

[SGr4698]

mon - chest, bicepts, calves
tues - OFF
wed - hams, quads, abs
thur - OFF
fri - tris, front and side delts, traps
sat - back, rear delts
sun - OFF

going to change it soon though

[PaPaPumP]

LOL It seems ALMOST everyone starts the week off with chest...i wonder why that is...maybe beach muscles is the deal??;)

Anyway here goes:

Monday: Chest,Abs
Tuesday: Back, Forearms
Wednesday:Cardio
Thursday:Legs:( , and calves(Boy, that's a rough day...but I love it!:D )
Friday: Biceps, Forearms, Abs
Saturday: Shoulders, Tris
Sunday: Cardio

[dumbells101]

I think most people start off with chest because we after a weekend off we want to start with a fun training session. Chest is motivating and not as taxing as say...Legs.

[JRMY2711]

day one- chest shouders light tri
day two- back and light bi's
day three - legs
day four- shoulders (warm up with high rep flat bench
day five - heavy bi's/tri's
off
off
start routine again.

[MuscleGuru]

how long does each of your workouts take?

[dumbells101]

Me with higher intensity 1 hour to 1:15. I've seen people take as long as 3 hours to train, but most of their workout is spent flapping their jaw.

[timvds]

I KNOW RIGHT! 1 HR TRAINING AND 2 HOURS STANDING NEXT TO THE WATER FOUNTAIN WIPING THIER BROW AND BUMPIN THIER GUMS. :D

OF COURSE IF I WAS TALKING TO A COUPLE SEXY AZZ BLONDES ID DO THE SAME THING. :rolleyes:

[dumbells101]

timvds.. Why are you yelling...turn off your caps lock. Third row from the bottom on the left.

[MuscleGuru]

blondes!!!!

amen.

[Pete235]

Originally posted by MuscleGuru
blondes!!!!

amen.

I don't understand the question...

P

[MuscleGuru]

he said 2hours of talking to blondes and 1hour of workout

I said AMEN to the blondes

[dumbells101]

In other words he is one of those 2-3 hour workout dudes that spend his time socializing instead of training with some intensity.

Go figure...Got to get the girl!

[MuscleGuru]

I got into working out for the girl anyways

in the end that's all that matters

[dumbells101]

Just remember fellas...you got to work out to get the girls to notice you. Getting on gear first ain't the way. Walk the walk and then talk the talk. Peace

[Tobey]

Approx. 2 to 3 hours per day
1 and 1/2 hours in the early AM (5:00am to 6:30 am)
1 hour during lunch ( Get to the state gym at 12 sharp leave to go back to work at 1 sharp) OR......
about 1 and a half in the afternoon after work with my girlfreind. If I do not make it at lunch because I was out inthe field)
When I was in school I would get every thing done in the morning and with tanning it would normally take me about 3 and a half hours. Now with my work schedule I do not really spend more that 1 and half hours in the gym at a time therefore I have to come back thorugh out the day to finish everything up.
Tobey

[MuscleGuru]

is this on a cycle or off? or does it matter?

[Tobey]

MuscleGuru,
If you are talking about my routine, It would have to be off. I have never taking a cycle all though I have trained those in the past how have experimented around with AS. I eat clean, run like hell and work out hard. That's it.
Tobey


PS. Now there has been once or twice that I was accused of being on a cycle! It was at a time when I was playing around with different pro hormones here and there.( OTC crap) But mostly now it is just clean eating and the useual supplements.( Creatine, Glutimine, thermogene, ect)