Post your Routine...

Ladies..... I think we should post our routines and we can get some great ideas from one another... I will sticky it so we can edit or change as we go and the newbies can get some ideas as well of some routines that worked for us.....

** need to get mine together and then I will post***

Kay- I go on my lunch break so I have 45 min to bust out something....then at night if I had time I will go after work and do some type of cardio

Monday- off ( not a good day for me)

Tuesday-legs (not in order and I do chg up-not all together either)
suats
walking lunges
leg press
leg extensions
abductor
adductor
leg curls
seat calf raises

Wed- Box~n~sweat class (try to do- night)
Back- on arm seated rows
pulldowns 6 front 6 back
assisted pullups


Thur- Bi's & Tri's
E-Z bar preacher curls (4) sets
standing dumbbell curls (4)
two armed cable biecep curls (3)
seatd dumbell concentration curl (3)
Tri- skull crushers
overhead dumbell raise
cable pushdown
seated tri push down machine (? forgot name)

Friday- Shoulders-
Dumbbell Shoulders Press
Front shoulder lateral raise
Lateral dumbbell raise
Front barbell lateral raise
lat Flyes


Saturday-hour of what ever I didnt work out during the week
then spinning class

Sunday - off.......

As you can see I dont work chest...
I did this in a hurry so I will need to come back and make some changes....

abs, bis, tris, chest and back on Mon and Frid.
legs, shoulders and abs on Wednesdays.

Mondays/Fridays -
CHEST:
cable flys 3x6
bench press 3x8
bench push ups - until I fatique
decline db press 3x8

TRICEPS:
french press machine 3x15 (good warm up)
kick backs 3x8
dips 3x8
tricep push downs 3x8

BICEPS:
cable bar curls 3x6
concentrations 3x8
hammer 3x8

BACK:
lat pull downs 3x8
seated cable rows 3x8
bent over bb rows 3x8
upright rows 3x8

ABS:
Dying Bugs---Lying on your back, bring both knees and feet off the ground so that your knees are at a 90-degree angle. Reach up with one hand toward the opposite knee while contracting your abs. Come down and do the same with the other hand to the opposite knee. Simultaneously when you are reaching with your hand pull the knee you are reaching for toward that hand.

Heel Touches---Lying on your back with your feet on the ground and your knees bent at a 90-degree angle, lean up as in crunching your abs. With your palms reach for your heels not allowing your shoulder blades to touch the floor

Crunches---Lying on your back with your feet on the ground and your knees bent at a 90-degree angle, raise your shoulder blades off the ground keeping your neck relaxed. Continue to repeat in an up and down motion not allowing your shoulder blades to rest on the floor.

Pikes----Lying flat on your back with your arms extended over your head, bring your hands straight over you and raise one straight leg up to meet it. Replace your leg and arms and repeat with other leg.

Wednesdays -
SHOULDERS:
dumbell shoulder press 3x8
upright barbell rows 3x8
lat raises (machine) 3x8
incline chest press (machine) I know this is chest but I feel it good in my shoulders too, so I incorporate it in on shoulder work outs. 3x6
*I just found out about a new shoulder exercise and it really killed my shoulders - i love it!* incline barbell lat raises.
I've done lat raises before, but this one I will never forget

LEGS:
leg press 3x10
leg extensions 3x8
leg curls 3x8
kick bacs 3x8
squats 3x6
calves 3x8

ABS

hi...ladies...dont be shy... I know yall work out...

Ok ok. Here it is.

Monday - Friday. 10 min of cardio.......

There it is

i got some questions i am gonna ask in the morning...c u then

where thay at....

Hey Sexymama, why don't you train chest? Its soo much fun! Nice pictures in the other thread, by the way. My workout routine varies all the time based on what I'm trying to accomplish and whether or not I'm tired of one routine. I've done the DOGGCRAPP training and that was great for about 4 months; now I'm hitting each body part once a week with 9-12 sets, except for calves and abs, which I train twice a week. One of these days I want to compete and right now I'm doing cardio for an hour a day to get my bodyfat down. I start bulking on Turkey day, can't wait!

Ok. Since I have been having a hard time getting to the gym lately, hubby has given me a 2 day (a wk) workout. If I can go an extra day or two I do cardio.

Please feel free to critique this.

Cin’s v4 Workout-1
sets
Incline 3
Flye 3
Wide Pulldown 3
Cable Row 3
Hypers 3
DB Shoulder press 2
Side lateral 2
Rear lateral 2
Abs 4 (2 ex, 2 sets ea)
Cardio


Workout-2
sets
Leg Ext 3
Leg Curl 3
Press 3
Db stiff-leg deadlift 3
Walking lunges 3
Calf Raise 3
Tri Pushdown 3
DB Curl 3
Abs 4 (2 ex, 2 sets ea)
Cardio

need help

I need advice on this routine. Is it right for a woman of ummmm, 30 something? Is 2 days a week enough? (I think I know the answer to this one.)

RedRocks...thanks sweetie... and good lck on your bulking- Turkey day ay? woooooo What are you gonna do if you dont mind me asking?

Re: need help

kidrok's lady said:

I need advice on this routine. Is it right for a woman of ummmm, 30 something? Is 2 days a week enough? (I think I know the answer to this one.)

Click to expand...

not really hun... what are your goals... what are you wanting to foucs on???

goals...

My goals are simple, to look my best & feel good.
I seem to be fighting Mother Nature who wants the section between the middle of my thighs to the top of my hips to be really, really big! I have a job where I sit in front of a computer all day that I started in March. Since then my belts seem to have gotten smaller. lol

So I guess to be more specific; to thin & shape my thighs, to make my hips & butt a little bit smaller and to tighten up my abs.

Any other serious ladies on this board?


PS: Thanks SuzyQ!

KRL,
I'm going to take the bait on your Qs...sounds to like what you want to do is lose weight from a few spots, right? The lunges always make my butt sore, but that won't make it smaller. If there's any way to make it to the gym more often, make it happen...but it all comes down to the calories that you take in being less than the calories you expend. We've all heard it a few times-diet is one of the most important things in fitness, whether you're bulking or cutting, etc. What does your diet look like? Its all a game of numbers sweetie...

Diet definitely is the key. I used to have a job in an office. I sat all day and all everyone ever brought in to eat was donuts, pastries, cakes, chocolate...you name the sweet.....they brought it in...LOL!! I'm so glad I'm outta there!! Almost everyone I worked with there was over weight....except me!!

KRL---honestly I don't think two day/wk is enough time in the gym. I think you should shoot for as many days as you can. I think you should try and add some more cardio in your regimne too.

My workout looks like this....but is varies...all depending on how I feel:

back
**pull ups, pull downs--wide and close, bent over rows, hammer strength machines, t-bar, shrugs...for back and shoulders

legs
**leg extensions, squats, leg press, straight leg deads, seated curl, lay down curl, innner and outter machines, plyometrics, calve exercises

shoulders and bis
**SHOULDERS-lateral(w/dumbells and cable), front and side raises, shrugs, military presses, arnold presses, reverse pec deck
**BIS-alternating dumbell curls on incline bench, straight bar, hammer strength machince curls, I use the cable to do bis---It looks like I'm doing a front double bi pose-my favorite exercise

chest and tris
** CHEST-push ups, bench press, incline with dumbells, flies w/pec deck, cable crossovers---I vary my movement to hit different parts of my chest, and different hammer strength machines

**TRIS-push downs with rope and straight bar, dip machine. reverse curl, close grip bench press, skull crushers, close grip push ups

Abs everyday and cardio

This is real general and it always varies. I do 3-4 sets of 12-15 reps-moderate to heavy weight. I don't always do all of the listed exercises for each body part. I try and change it up. And there are more that I do but I don't know their names or how to explain them without getting you confused. LOL!!

Ok, first a big Thanks!

In Oct. my hubby had me start writing down everything I ate, which I did. But, there are things I've eaten that I have no clue what the breakdown is! I know I'm addicted to carby stuff & it doesn't help. I'm trying to change my eating habits.......slowwwlyyyy. lol
I did pick 2 days on my chart that are pretty well filled out, divided in half & this is what I came up with:

Cal 1180.75
Prot 54.6
Carb 183.8
Fat 27.3
Fat Cal 92.5

Those two days I had a 1/2 a bagle in the morn which I don't do anymore. I have either a yogurt or a Myoplex Lite bar. For lunch I'm either good having a SmartOne, Lean Cuisine or a Wendy's grilled chicken with an ice tea....no fries. Dinner is hit or miss. Though, since Thanksgiving I've been bad.

So I'm thinking that cleaning up my diet more & getting more workouts/cardio in will help. I am thinking a lot about my schedule. It's hard when you're a working mom isn't it?

Thanks for the extra exersizes. I've always done what KL has told me to (he gives me routines) but they get boring & I'm never sure what else to do. Amazing I haven't learned more in the 15 yrs we've been together. lol

I know about the work thing & how I like to snack while sitting there on the computer. So I have a drawer full of protien bars, granola bars, rice cake snackers & lemon drops to suck on for when I crave candy. Anyone know any exersizes that you can do at your desk without anyone knowing & thinking you're strange?

Ok, time to stop writing & go shopping.
Thanks again

exercises at your desk?? LOL!! yeah, you want to help shape your butt?? Squeeze your glutes together, hold for a few, release then do again. Keep doing this til you get a nice burn. I always do these...and no one ever knows either.

I was trying to make you laugh

Seriously, I do do that. But I also add a rocking motion & contract my abs. So hopefully I just look like I can't sit still. lol

too funny!!