Sam|Hooded Posted April 29, 2011 Posted April 29, 2011 Share your workouts, I know I'd like to hear some of you guys workout regimes. You can also put your max lifts and your working weights to give people a rough idea of what %'s are good to work at etc. MAXIMUM'S (I've not actually done my max lifts before, but I will on monday after a rest on sunday): Push ups - I reach failure at 87 - at RAF Regiment Selection I did 60 in 60 seconds ________________________________________________ Although I consider myself in pretty good physical condition, I know I'm not insanely strong either, but I'm not trying to be a power lifter, I just aim to keep as fit as possible for military standards. This is my weekly workout, made by moi. If this helps you in any way then that's a bonus: MONDAY - chest, triceps, abs/core Incline bench press - 1x 12 warm up + 3 sets: 8, 6, 6 @ 40kg Flat bench press - 3 sets: 8, 6, 6 @ 50kg Clap push ups - 3x 10 reps DB Flys - 3x 12 reps @ 12kg French press (Skullcrusher) - 8, 6, 6 @ 20kg Cable push down (with bar) - 2x 10 @ 20kg Cable push down (with rope) - 2x 10 @ 20kg Few minutes rest. CORE WORK - Plank: 90 seconds / Crunches: 25 ----90 second rest---- Then without a break, keeping legs raised off the floor at all times: Leg raised crunches: 15 / Knees to chest: 15 / Leg raised oblique twists (knee to elbow): 10 each side / Leg raised sit up hold (i dunno how else to explain it, do half a sit up then hold it): 30 seconds / V sit crunch together without legs touching floor: 10 / Leg raise hold: 40 seconds ----60 second rest---- Hanging leg raise - 3x 10 2.4km/1.5miles run on treadmill @ 2.0 incline on best effort (best time so far: 9m08s) TUESDAY - Back, shoulders, bicep Morning @ 9am: Run 3 miles steady state (approx. 7 minute mile pace) After work (gym): Pulldown - 1x warm up 12 reps @ 40kg Wide grip overhand pull up - 3x 5 reps (slow + controlled with full elbow lock on way down) Barbell row - 3x 10 @ 40kg Straight arm cable pull down - 8, 6, 6 @ 20kg Upright row - 1x warm up 12 reps @ 20kg - 3x 10 reps @ 40kg Shrugs - 3x 10 reps @ 40kg bar Preacher curl - 1x warm up 12 reps @ 10kg - 3 sets 8, 6, 6 reps @ 30kg Hammer curl - 3x 10 reps @ 12kg dumbbells WEDNESDAY - legs + abs/core Morning @ 6am: Swim - 20 lengths doing 1 front crawl 1 back stroke + repeat (10 of each stroke alternating) After work (gym): Squat - 1x warm up 12 reps @ 20kg - 3x 10 reps @ 70kg Leg press - 3 sets 8, 6, 6 reps @ 100kg (hate leg press machine, I get slight knee pain if I pack on the weight or do too many reps, so I just keep it low) Leg extension - 3x 10 reps @ 50kg Leg curl - 3x 10 reps @ 50kg Calf raises - 3x 10 reps @ 50kg (Same CORE WORKOUT as monday) THURSDAY - Chest + tricep Morning @ 6am: Swim 20 breast stroke lengths After work (gym): Push ups - 2x 10 warm up - 3x 40 reps Incline DB press - 8, 6, 6 @ 12kg dumbbells Decline DB press - 2x 10 @ 16kg dumbbells Decline bar press - 3x 10 @ 50kg (If I'm in one of those moods I'll add flat bench press in here, 3x 10 @ 40kg) Cable fly's - 3x 12 @ 10kg (each side) Close grip bench press - 3x 10 @ 30kg Dumbbell kickback - 3x 12 @ 6kg dumbbells Cable push down with bar - 3 sets 8, 6, 6 reps @ 20kg FRIDAY - Back, shoulders, bicep, abs/core Morning @ 6am: Run 8-10 miles steady state (keeping to 8 mins mile pace) After work (gym): Barbell row - 1x 12 warm up @ 20kg - 3 sets, 8, 6, 6 reps @ 40kg, 50kg Lat pulldown - 3x 10 reps @ 60kg Deadlift - 2x 10 warm up @ 20kg + 30kg - 3 sets 8, 6, 6 @ 60kg, 80kg Arnold press - 1x 12 warm up @ 10kg - 3 sets 8, 6, 6 @ 14kg/16kg Front raise - 3x 10 reps @ 6kg dumbbells Lateral raise - 3x 10 reps @ 6kg dumbbells Concentration curl - 1x 12 warm up @ 8kg dumbbells - 3x 10 @ 12kg dumbbells Hammer curl - 3 sets 8, 6, 6 reps @ 14kg dumbbells Forearm curl - 3x 12 reps @ 10kg Evening: Same CORE WORKOUT (without hanging leg raises) as monday + wednesday. SATURDAY - Circuit Quick warm up, quick stretch - alternating between slow jog + sprints, few sets of 10 push ups and some star jumps 20 push ups 20 leg raised abdominal crunches 20 squat jumps 30 second leg raise hold (legs straight) 10 clap push ups 10 oblique twists (each side) 5 underarm pull ups to chest 3 minutes skipping/jump rope 90 second rest + repeat 5 times Finish with bleep test - my last score, 12.2 - (go to thebleeptest.com + download it for your mp3 player, mark 15metres and just go) SUNDAY Rest _______________________________________________________________________________ That's mine anyway, what are yours? P.S. My diet is about 4-5k calories a day, about 80-100 grams of protein + LOADS of carbs as I do a lot of cardio. My supplementation: Whey protein, creatine monohydrate, glutamine peptides (I also eat a lot of fruit and have an extra portion of vegetables and meat with all my dinners).
Steroids Posted April 30, 2011 Posted April 30, 2011 monday - arms tuesday - legs wednesday - chest thurs - back / traps fri - shoulders / calfs
Sam|Hooded Posted April 30, 2011 Author Posted April 30, 2011 monday - arms tuesday - legs wednesday - chest thurs - back / traps fri - shoulders / calfs Any details? Exercises etc? :)
Nick Posted April 30, 2011 Posted April 30, 2011 Monday: Legs: Leg Press, Leg extension, Standing calf, Lying leg curl. Chest: Pectoral, Chest Press. Biceps: Dumbells, Arm curl, multi-station Tuesday: Cardio. Wednesday: Triceps: Triceps press, multi-station. Back: Pulley, Lat machine, Vertical row, and another one... forgot the name of it. Shoulders: Shoulder press, Delt's Thursday: Cardio Friday: Legs: Leg Press, Leg extension, Standing calf, Lying leg curl. Chest: Pectoral, Chest Press. Biceps: Dumbells, Arm curl, multi-station Monday: Triceps: Triceps press, multi-station. Back: Pulley, Lat machine, Vertical row, and another one... forgot the name of it. Shoulders: Schoulder press, Delt's Etc.. This is my first schedule, I'm getting a new one this Monday :) Then i´ll be doing benches :P and other things Oh and im doing 4x10.
Tango_Oscar Posted April 30, 2011 Posted April 30, 2011 monday - shoulders tuesday - arms wednesday - legs thursday - back friday - chest sat/sun off. do an hour of quick walking a day (split into 2 sections) and i do core exercises (planks etc) every other day
Steroids Posted April 30, 2011 Posted April 30, 2011 pretty pointless for most doing core as 50% of the major exercises do it just fine.
I Meleed I Posted April 30, 2011 Posted April 30, 2011 2-3 warm up sets on heavy compounds, 3x6 unless otherwise stated AxBxAxx BxAxBxx A, Squats Decline Bench Push Press Upright Row Tricep exercise 2x10 B, Deadlift Yates Row Pull ups/lat pulldowns Leg Curls 2x10 Bicep Curls 2x10
Kofte Posted May 1, 2011 Posted May 1, 2011 Sam you have only one rest day? Monday- Chest/Biceps Tuesday- Rest Wednesday- Back Thursday- Rest Friday- Shoulder/Triceps Saturday- Rest Sunday- Legs
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