How much traing do you do a week

[Raymondleigh3268]

This is what i do ever week if any think i should do some early morning cv ( running )
but there only so many hours in a week so i find it hard to fit any more in with my life style family work etc etc...
What do you fellas do ?


MONDAY

CHEST

Incline Dumbbell Flyes: 3 Sets Of 8-12 Reps

Flat Dumbbell Bench Press: 3 Sets Of 8-12 Reps

Decline Barbell Bench Press: 3 Sets Of 8-12 Reps

Flat Dumbbell Flyes: 3 Sets Of 8-12 Reps

Cable crossovers 3 Sets Of 15 Reps

MONDAY NITE THAI BOXING



TUESDAY

SHOULDERS

Barbell Shrugs 4 Sets Of 8-12 Heavy Reps

Dumbbell Shoulder Press: 3 Sets Of 8-12 reps

One Arm Side Laterals: 3 Sets Of 12 reps

Front Dumbbell Raise: 3 Sets Of 12 reps

Upright Row 4 Sets of 12 Reps





WEDNESDAY

ARMS

Seated Incline Bicep Curls 3 Sets Of 12 Reps

Skull Crushers 3 Sets Of 12 Reps

Bicep Sots 3 Sets Of 12 Reps

Smith Machine Close-Grip Bench Press 3 Sets Of 12 Reps

Barbell Curls 3 Sets Of 12 Reps

Triceps Pushdown 3 Sets Of 12 Repss

Wrist Cruls Behind The Back 2 Sets Of 25 Reps

Wrist Cruls 2 Sets Of 25 Reps

Bench Dips 3 Sets Of 12 Reps



WEDNESDAY NITES THIA BOXING



THURSDAY

BACK

Barbell Deadlifts 4 Sets Of 15, 8, 6, 4 Reps

Wide Grip Pulldowns 3 Sets Of 8-12 Reps

Seated Close Grip Cable Row 3 Sets Of 8-12 Reps

Single Arm Dumbbell row

Barbell Row 3 Sets Of 8-12 Reps





FRIDAY

LEGS

Barbell Full Squats: 4 Sets Of 15, 8, 6, 4 Reps

Leg Extensions: 3 Sets Of 8-12 Reps

Sitting Calf Raises: 4 Sets Of 8-12 Reps

Leg Press: 3 Sets Of 12-15 Reps

 

[jjangles]

Usually do two to three compound movement workouts per week.

Workout A:
Barbell Benchpress 5x5
Deadlifts 3x5
Close grip bench press 3x8 or dips

Workout B:
Barbell overhead press 5x5
Squats 5x5
5 sets of chinups to failure

Workout C:
Rows and other miscellaneous activities

 

[pronov]

your reps are incredibly high for DL and squat. and what's the point of doing leg press when you are already doing squats?

 

[privateer]

Raymond -

Your biceps are small muscles. You appear to be overworking them based on the number of exercises and reps you are doing. I have a similar question for why you do press and squat in the same workout, especially when you do such high reps. You might want to add lunges into your workout. You also appear to be missing lower back and abs.

What are your goals with working out? These will cause drastically different workout plans.

 

[FlyingLotus]

Shoulders the day after chest?
I wouldn't do that, as most shoulder excercises end up using your chest as well - give yourself a few days to recover so you can lift heavy without being fatigued the day after

 

[Scrumhalf]

17 sets for shoulders on its own dedicated day? I don't get it.... why? You want to destroy the most complex joint in the body?

 

[Lagrangian]

Originally Posted by Raymondleigh3268

What do you fellas do ?

Simple 2-way split, in the gym 4 x per wk and on top of that some cardio work (depending on my schedule, usually try to have at least 3 sessions per wk).

The routine:

Workout A: Legs and shoulders

• Front squat
  
• RDL
  
• Calves
  
• Strict barbell military press
  
• Lateral raise
  
• Core work (ab wheel rollouts and such)

Workout A1: Legs and shoulders

• BB Back squat
  
• GHR's or sometimes leg curls
  
• Face pull
  
• Front raise
  
• Calves
  
• Lunges
  
• Leg press if I'm feeling up to it

Workout B: Chest and back

• Deadlift
  
• Wide-grip pullups
  
• BB flat bench press
  
• Weighted dips
  
• BB row

Workout B1: Chest and back

• T-bar row
  
• DB row
  
• Incline db bench press
  
• Db flies
  
• Lat pulldowns + pullovers supersetted (thanks goes out to CG for this one, very effective)
  
• Abdominal work

So there you have my simple routine I'm sticking with atm. I usually have two heavy days and two lighter days, overall I tend to stay in the 3-8 rep range for all movements (definitely never over 10 reps on heavy compounds). I don't do a lot of pressing as I have had some shoulder issues in the past.

Clarification: for heavy days something like 4-5 sets & 3-8 reps, lighter days 5-6 sets & 10-12 reps

 

[Caesar Augustus]

Don't have to do anything, since I am naturally a god.

 

[Khayembii Communique]

This was my routine for the last three weeks. I just switched to a keto diet, so I've cut the cardio down in the morning to walking on the tread a 3.0 mph on a 10 incline so I don't burn too much muscle in the next couple weeks. Same lifting routine, though. The diet is also pretty similar, except I've basically just removed the carbs and increased my fat intake. I've also dropped my Creatine down to 5g a day with Meal 1.

*1 serving Metamucil in the morning after waking up before cardio. *50 min cardio, 140-150 bpm range before breakfast, 7 days a week Meal 1 1 can tuna 1 tbsp EVOO 2.5 oz oats 5 g creatine multivitamin 2 Alpha-T2 2 Lean Xtreme Meal 2 5.5 oz chicken / 1 can tuna 1 tbsp EVOO 2.5 oz oats 5 g creatine 1 calcium Meal 3 6.5 oz chicken / 1 can tuna 1 tbsp EVOO 2 fish oil 5 g creatine Meal 4 6.5 oz chicken / 1 can tuna 1 tbsp EVOO 2 fish oil Meal 5 6.5 oz chicken / 1 can tuna 1 tbsp EVOO 2 fish oil 1 Alpha-T2 1 Lean Xtreme This is my diet for Week 2. It differs from Week 1 in that I increased the cardio from 45 min to 50 min. It's basically a variation of carb cycling where, instead of having high/low carb days, I'm instead just eating a lot of carbs in the morning, and decreasing throughout the day while increasing my healthy fat intake. Lifting I lift in the afternoon after work every Tuesday, Thursday and Saturday. My lifting schedule consists of alternating between four different lifting routines: Routine A Squat - 2x5, 1x15 Pull Through - 3x10 Barbell Row - 4x6 Barbell Curl - 3x10 Routine B Decline Bench Press - 2x5 Incline Bench Press - 4x8 Lying Tricep Extension - 3x10 Lateral Raise - 3x10 Routine C Deadlift - 2x5 Leg Press - 2x15 Wide Grip Chin Up - 4x8 Seated Preacher Curl - 3x10 Routine D Incline Bench Press - 2x5 Flat Barbell Bench - 3x10 Dumbbell Military Press (seated) - 3x8 V-Bar Push Down - 3x10 Supplements I am taking Alpha-T2 and Lean Xtreme as a stack to aid in this cutting phase. Basically I'm switching supp intake on a week-by-week basis: .....................ALPHA-T2..................Lean Xtreme.......... Week 1........1 Capsule A.M.............2 Capsules A.M. ....................1 Capsule P.M.............1 Capsule P.M. Week 2........2 Capsules A.M............2 Capsules A.M. ....................1 Capsule P.M............1 Capsule P.M. Week 3........2 Capsules A.M............2 Capsules A.M. ....................1 Capsule P.M............1 Capsule P.M. Week 4........2 Capsules A.M............2 Capsules A.M. ....................1 Capsule P.M.............1 Capsule P.M. If that makes sense to you. Basically will be doing this for 4 weeks and then repeating it so I will be on this stack for 8 weeks. I'm also taking Super Enzymes and Metamucil to aid in digestion to extract basically every last nutrient out of my food. Pardon my language, but ******** sucks. I'm also drinking and peeing a lot because of the creatine (I drink probably 2-3 gallons a day and pee like 10 times a day hahaha). Creatine I'm reducing by one meal each week. So Week 1 I took 5g of creatine for the first 4 meals. This week I'm taking it for the first three. And so on. On week 5 I will be without it, and I can't wait. Creatine monohydrate doesn't dissolve in water, and even if you mix it with lemonade mix to mask the swampy taste, the grit in your teeth and the fact that it settles to the bottom makes it nasty.

 

[bbaquiran]

That's a lot of creatine.

 

[Khayembii Communique]

Yeah I was loading

 

[Grayland]

Creatine I'm reducing by one meal each week. So Week 1 I took 5g of creatine for the first 4 meals. This week I'm taking it for the first three. And so on. On week 5 I will be without it, and I can't wait. Creatine monohydrate doesn't dissolve in water, and even if you mix it with lemonade mix to mask the swampy taste, the grit in your teeth and the fact that it settles to the bottom makes it nasty.

You can buy types of creatine that dissolves fairly easily if you mix it with cold liquids. I just stir creatine into my hot tea/coffee in the morning and don't even notice it. While I've never gotten any taste out of creatine, I can't hack the grit at the bottom of the glass either.

 

[Khayembii Communique]

You can buy types of creatine that dissolves fairly easily if you mix it with cold liquids. I just stir creatine into my hot tea/coffee in the morning and don't even notice it. While I've never gotten any taste out of creatine, I can't hack the grit at the bottom of the glass either.

Really? I didn't know that. I just figured it had to do with the fact that it couldn't be broken down further. I know they have those chewable creatine tablets but those are ridiculously expensive and probably taste like ****. I'll have to look for these, thanks!

Also, I've discovered a new love that fits in with my diet perfectly: putting my 2oz of natural peanut butter with my 40g of vanilla Syntha-6 and adding hot water. It's fucken deliciousssssssss

 

[Grayland]

Originally Posted by JLay87

Really? I didn't know that. I just figured it had to do with the fact that it couldn't be broken down further. I know they have those chewable creatine tablets but those are ridiculously expensive and probably taste like ****. I'll have to look for these, thanks!


It's called micronized creatine. It's just ground into a powder 15-20 times finer than normal. Obviously, it dissolves much easier. No particular brand; I just buy the cheap crap and it works for me.

 

[gungadin25]

I have a fairly busy schedule, but my g/f and I run a very challenging (i.e., hilly) 3.5 mile loop every Saturday then do a full-body workout on Sunday, which generally includes:

bench press
pull-ups/chin-ups
dips
snatch
power clean
one legged squat and
plank and other ab exercises

Sometimes, we mix it up a little and do some plyometrics (e.g., squat jumps on a platform), kettleball training, etc.

It's a very rigorous workout and keeps me sore for a few days.