Clint's Workout
My workout consists of 3 cycles or sets of different workouts with each one lasting 3 weeks. Feedback or suggestions would be greatly appreciated!
Cycle 1 : Weeks 1-3Circuit Training- Working out 4 days a week, each day includes two different circuits completing 2 sets of each circuit. Complete each circuit without a break doing 12-15 reps of all exercises with the exception to body weight exercises doing as many as possible.
Days 1 & 3: Circuit 1 (x2)- Cable Flies Wide Grip Pull Ups Flat Bar Curls (Cable Machine) Woodchoppers Weighted Decline Bench Situps Circuit 2 (x2)- Incline DB Bench Press DB Curls Reverse Crunches DB Side Leans EZ Bar Smilies EZ Bar Curls Days 2 & 4: Circuit 1 (x2)- Decline DB Bench Press Pull Ups Dips Plate Front Raises Push Ups Planks (Front and Both Sides) Circuit 2 (x2)- Reverse Crunches Scissor Kicks Side V Crunches Medicine Ball Side to Side Crunches |
Cycle 2 : Weeks 4-6Heavy Load doing 4-6 sets failing between 4-6 reps and 2-3 minute breaks between sets.
Day 1: Chest (4 exercises) Flat Bench or Flat DB Bench Incline Bench or Incline DB Bench Weighted Dips Flies or Incline Flies Day 2: Biceps and Back (5 exercises) Deadlift Bent Over Rows Flat Bar Curls or EZ Bar Curls Seated Preacher Curls Isolated Bicep Curls Day 3: Shoulders (4 Exercises) Military Press Seated Arnold Press Lateral Raises Front Raises Day 4: Legs (4 Exercises) Squats Front Squats Leg Press Lunges |
Cycle 3: Weeks 7-93-4 sets failing between 8-12 reps with a 60 to 90 second break between sets.
Day 1: Chest (5 exercises) Flat Bench or Flat DB Bench Incline Bench or Incline DB Bench Dips Flies Incline Flies Day 2: Biceps and Back (7 exercises) Wide Grip Pull ups Deadlift Bent Over Rows Chin Ups Flat Bar Curls or EZ Bar Curls Seated Preacher Curls Isolated Bicep Curls Day 3: Shoulders (4 Exercises) Military Press Seated Arnold Press Lateral Raises Front Raises Day 4: Legs (4 Exercises) Squats Front Squats Leg Press Lunges |
Brad's Regiment
AerobicJog 20-25 Miles Weekly
Variations
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Mike's Workout
MondayRun 5 - 7 miles
Moderate pace 15 pull ups 30 situps 30 pushups |
TuesdayResistance Training
3 sets x 12 reps - Seated Dumbbell presses 3 sets x 12 reps - Lateral Raise 3 sets x 12 reps - Dips |
WednesdayOff
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ThursdayResistance Training
3 sets x 12 reps - Dumbbell Bench Press 3 sets x 12 reps - DB Flys 3 sets x 12 reps - Incline DB Press |
Fri/Sat/SunFun exercises
- Basketball - Running - Swimming - Etc... |
Matt's Routine
I try and do something active/break a sweat every day.
I'll do super sets when I lift.. alternating upper/lower body. For example: I'll do a set of squats, followed by a set of shoulder press. 4x each.
I'll do a set of dumbbell bench followed by a set of shrugs. I try and do at least 8 lifts in about 45 minutes.
^^I'll try and do the above 2x/week. Focusing on legs/shoulders each time while rotating back/chest with bicep/triceps workouts. Typically when I do back I focus on Triceps. Chest with biceps.
Ideally I'd like to work out with Doug 1x per week as he has some pretty intense/crazy workouts that are unconventional in the sense that not a lot of people work their bodies the way he does. Generally it's a full body work out with Leg/Gluts emphasis.
Legs are the powerhouse so I like to lift those as often as possible.
Other than that, I'll do cardio/stretching 1-2x per week. I might fit in a Yoga session also; or team sports such as basketball, racquetball or touch football.
If I had to make a routine to follow (I hate routines) it would be like this:
I'll do super sets when I lift.. alternating upper/lower body. For example: I'll do a set of squats, followed by a set of shoulder press. 4x each.
I'll do a set of dumbbell bench followed by a set of shrugs. I try and do at least 8 lifts in about 45 minutes.
^^I'll try and do the above 2x/week. Focusing on legs/shoulders each time while rotating back/chest with bicep/triceps workouts. Typically when I do back I focus on Triceps. Chest with biceps.
Ideally I'd like to work out with Doug 1x per week as he has some pretty intense/crazy workouts that are unconventional in the sense that not a lot of people work their bodies the way he does. Generally it's a full body work out with Leg/Gluts emphasis.
Legs are the powerhouse so I like to lift those as often as possible.
Other than that, I'll do cardio/stretching 1-2x per week. I might fit in a Yoga session also; or team sports such as basketball, racquetball or touch football.
If I had to make a routine to follow (I hate routines) it would be like this:
MondaySuper Sets:
Legs, Chest, Biceps. 8 work outs, 2 legs, 2 chest, 2 bicep, 2 shoulders. Knocking out 4 sets of each, 2 at a time with consistent but brief water intake. |
TuesdayRun - Stretch.
3 miles to warm up my body, than about 20-30 minutes of stretching. A 1hour-1.5hour yoga session could be substituted here. |
WednesdaySuper Sets:
Legs. Back, Triceps. 6-8 Work outs. 2 legs (different from Monday), 2 back, 2 shoulders (same as Monday), 2 triceps. |
ThursdayYoga or Run/Stretch Combo.
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Friday/SunFun exercise. Hike/Basketball/Racquetball/Whatever.
Work out with Doug if possible. |