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  1. #1
    r6guy is offline New Member
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    Weekly workout routine

    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.

  2. #2
    Veggie is offline New Member
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    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.

  3. #3
    dane26's Avatar
    dane26 is offline Retired Moderator
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    i do workouts similar to those, except i take off one day during the week and one on the weekend

  4. #4
    kaiser soze is offline New Member
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    mon.quads,calves
    tue.chest,bis,abs
    wen.off
    thu.back
    fri.hams,calves
    sat.shoulders,tris,abs
    sun.off

  5. #5
    Tobey is offline Retired IRON CHEF Mod
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    Work Out Routine

    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

  6. #6
    Mighty Joe's Avatar
    Mighty Joe is offline Anabolic Member
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    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

  7. #7
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    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

  8. #8
    Rukkus's Avatar
    Rukkus is offline Junior Member
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    monday: chest/bis
    Tue: Legs/abs
    Wedff
    Thurs: Back/calvs
    Friday:Tri/Shoulders
    Sat: off
    Sun: cardio/abs

  9. #9
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    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.

  10. #10
    bulldog's Avatar
    bulldog is offline New Member
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    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)

  11. #11
    Full Intensity's Avatar
    Full Intensity is offline Anabolic Member
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    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.

  12. #12
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    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.

  13. #13
    timvds's Avatar
    timvds is offline Member
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    Mon:Back/Traps
    Tues:Chest/Shoulders
    Wed:Bis/Tris/Abs
    Thurs:Legs
    Fri:Off
    Sat:Abs
    Sun:Repeat

  14. #14
    SGr4698's Avatar
    SGr4698 is offline New Member
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    Im a hard gainer so ....

    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

  15. #15
    PaPaPumP's Avatar
    PaPaPumP is offline Retired Moderator
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    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! )
    Friday: Biceps, Forearms, Abs
    Saturday: Shoulders, Tris
    Sunday: Cardio

  16. #16
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    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.

  17. #17
    JRMY2711's Avatar
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    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.

  18. #18
    MuscleGuru is offline Banned
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    how long does each of your workouts take?

  19. #19
    dumbells101's Avatar
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    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.

  20. #20
    timvds's Avatar
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    I KNOW RIGHT! 1 HR TRAINING AND 2 HOURS STANDING NEXT TO THE WATER FOUNTAIN WIPING THIER BROW AND BUMPIN THIER GUMS.

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

  21. #21
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    timvds.. Why are you yelling...turn off your caps lock. Third row from the bottom on the left.

  22. #22
    MuscleGuru is offline Banned
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    blondes!!!!

    amen.

  23. #23
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Originally posted by MuscleGuru
    blondes!!!!

    amen.
    I don't understand the question...

    P

  24. #24
    MuscleGuru is offline Banned
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    he said 2hours of talking to blondes and 1hour of workout

    I said AMEN to the blondes

  25. #25
    dumbells101's Avatar
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    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!

  26. #26
    MuscleGuru is offline Banned
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    I got into working out for the girl anyways

    in the end that's all that matters

  27. #27
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    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

  28. #28
    Tobey is offline Retired IRON CHEF Mod
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    How Long??

    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

  29. #29
    MuscleGuru is offline Banned
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    is this on a cycle or off? or does it matter?

  30. #30
    Tobey is offline Retired IRON CHEF Mod
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    Aare you talking to the Chef?

    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)

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