Work Out Routines

[GTI CANADIAN]

Re: Work Out Routines

Chest:
Bench press: 3 sets 8-12 reps
Incline Press: 3 sets 8-12 reps
Dips: 3 sets 8-12 reps
Cable Flys: 3 sets 8-12 reps
Decline Flys: 3 sets 8-12 reps

Back:
Full deadlifts: 3-4 sets 6-10 reps
Widegriip Chinups: 3 sets as many reps as possible
Bent over row: 3 sets 8-12 reps
Reverse Flys: 3 sets 8-12 reps
barbell raises Upright row? (Standing with narrow grip raise from waist to nose): 3 sets 8-12 reps

Legs:
Full Squats: 4 sets 8-12 reps
Hamstring Curls: 3 sets 8-12 reps
Calf Raises: 3 sets 8-12 reps
Seated leg press: 3 sets 8-12 reps

Shoulders:
Standing Military press: 3 sets 8-12 reps
Upright Flys: 3 sets 8-12 reps
Front Flys:3 sets 8-12 reps
Shoulder shrugs: 3 sets 8-12 reps

Abs and side raises in between

Back and tripceps
Chest and Bicepts

[Compton]

Re: Work Out Routines

The most important questions is:

What is your goal?

Once you establish that, then come here and ask for opinions. Until then, take everything in this thread with a grain of salt as you could be going for strength+mass and people are suggesting programs that will make you lean and cut.

Know what you want to achieve and/or be. Set short term goals as they are far more achievable then something you might set for yourself a year down the road.

Bodybuilding.com forums have plenty of info, from how to do exercises to eating properly to taking the right supplements.

[RONDAL]

Re: Work Out Routines

I have to agree that crossfit is kind of expensive .. I did crossfit in Edmonton and still do it here in Vancouver and I can understand that the price might turn some people off .. but realistically I think it's worth it. I've seen way more gains with crossfit than I ever did with just going to the gym. Going to crossfit is like having your own personal trainer ..even though you're in a class setting the coaches will help make the program work for you and help you with your diet and routines .. and personally one of the best parts is the crossfit community .. after you go for a while you make friends with people there and I've always found that I work out better when I have someone there to push me. If you have the motivation to do the workouts in your garage then it's even cheaper .. but I would suggest going to a few classes to learn proper technique for some of the lifts because it's pretty easy to hurt yourself and you get less gains if your form is wrong.

lets be clear then;
crossfit with a trainer is expensive.

i see it no different however than working out with ANY type of routine and having a trainer. you're paying for their time + a membership somewhere.

people are trying to compare apples to oranges.

[Wildfire]

Re: Work Out Routines

Hey Duby T,

It depends on what your goals are. I had my old workout routine which worked fine. But I had to change it when I moved here as I realised in Calgary the most I ever walked was to my car and getting out of it. This in turn had me starting to look like I was REALLY enjoying my life here.

I got a personal trainer and the whole workout routine they set just did not work for me.
So I designed my own. Its pretty much the same as what DBomb and GTI Canadian have posted. Its pretty simple. All I did was look at the different muscle groups, i.e Triceps, Biceps, Chest, Abs, Back, Shoulders, Legs and Hips. Then I searched the internet and found the four most traditional and commonly used exercises for that muscle group. I just then work two or three muscle groups in that day but doing three or four of the exercises. Then the next day work a different set. I mix and match sometimes. Some routines are compound exercises (which work two muscle groups).
I don't do all the exercises. For chest I might do Incline, Flat Dumbells and find a different routine on the internet to make up the third or fourth.

Monday
Chest
● Flat Bench Press
● Incline Bench Press
● Flat Bench Dumbell Flyes
● Incline Dumbell Flyes

Triceps
● Triceps Press Downs
● Dips
● Skull Crushers
● Dumbbell Kick-Back

Hips
●Smith Standard Squat Cable Hip Abductor
● Smith Standard Squat Lever Seated Hip Abductor
Hip Flexors
● Smith Standard Squat Lever Hip Flexion
● Smith Standard SquatHanging Leg Raise

Tuesday
Back
● Deadlift
● Pull Ups, Chin Ups, Lat Pulldowns
● Seated Cable Row
● Bent Over 1 Arm Dumbell Rows

Biceps
● Reverse Triceps Press down (i.e pull up)
● Standing Barbell Curls
● Preacher Curls (with dumbells or barbell)
● Standing Dumbell Curls

Wednesday: Rest

Thursday
Shoulders
● Smith Standard Squat Seated/Standing Military Press (with barbell or dumbells)
● Smith Standard Squat Lateral Raises
● Smith Standard Squat Shrugs

Legs: See Canadian GTI Post

Friday
Abs and anything else you missed out or skipped during the week.

You can mix it up i.e You can do Biceps instead of Triceps on the Monday etc. But find something that works for you as everyone is different. This works for me. Hope it helps.

Check out:
http://www.menshealth.co.uk/
http://www.menshealth.com/

There are some good articles and workouts.

[liquid]

Re: Work Out Routines

Most of the workouts posted here are pretty good. The key thing is to ensure that you don't focus entirely on isolation exercises, and put some compound lifts into the mix. This includes things like squats, box squats, and deadlifts.

The key with those lifts is to make sure form is perfect.