What's Your Normal Fitness Routine When You Hit The Gym?
- Thread starter Blankthawtz
- Start date
That assumes people are trying to grow………….
“Hard enough” is an individual perspective
Diondon
Thanks to the lawyers uh, I marbled the foyer
Bro splits 
Tried and true
However lately I've been training a lady and been doing more HIIT, legs, core & glutes
Tried and true
However lately I've been training a lady and been doing more HIIT, legs, core & glutes
Peter Popoff
Black uptowns and a chess board nıgga
Gtfoh
1.5 run on 5 incline at 5.0 speed, 6.8 speed for last 1/4
3 sets bench press
4 sets squats
4 sets deadlifts
2 sets face pulls
6 sets cable twists
2 sets pull-ups and chin ups
2 sets hanging leg raises
2-3 rounds of jump rope
3 sets bench press
4 sets squats
4 sets deadlifts
2 sets face pulls
6 sets cable twists
2 sets pull-ups and chin ups
2 sets hanging leg raises
2-3 rounds of jump rope
str8cashhomie87
All Star
Monday
2500 meter row
Incline Barbell Bench Press: 4 warm-up sets 3 working sets 4-6 reps
Flat Barbell Bench Press 3 working sets 4-6 reps
Weighted dips 3 working sets 4-6 reps
Dumbbell tricep extensions 3 working sets 4-6 reps
standing calf raise 3 working sets 4-6 reps
seated calf raise 3 working sets 4-6 reps
Tuesday
2500 meter row
Deadlift 4 warm-up sets 3 working sets 4-6 reps
Bent-Over Barbell Rows 3 working sets 4-6 reps
Weighted Pull-ups 3 working sets 4-6 reps
Barbell Curls 3 working sets 4-6 reps
Abs Circuit (all exercises 3 times to failure)
Weighted Decline Crunch
Bicycle Crunch
Crunch
Wednesday
HIIT personal training session
Thursday
2500 meter row
Incline Barbell Bench Press 4 warm-up sets 3 working sets 4-6 reps
Military Press 4 warm-up sets 3 working sets 4-6 reps
Lateral Raises 3 working sets 4-6 reps
Calf Press on Leg Press 3 working sets 4-6 reps
Friday
2500 meter row
Squat 4 warm-up sets 3 working sets 4-6 reps
Leg Press 3 working sets 4-6 reps
Romanian Deadlift 3 working sets 4-6 reps
Abs Circuit (all exercises 3 times to failure)
Crunch
Bicycle Crunch
Decline Crunch
2500 meter row
Incline Barbell Bench Press: 4 warm-up sets 3 working sets 4-6 reps
Flat Barbell Bench Press 3 working sets 4-6 reps
Weighted dips 3 working sets 4-6 reps
Dumbbell tricep extensions 3 working sets 4-6 reps
standing calf raise 3 working sets 4-6 reps
seated calf raise 3 working sets 4-6 reps
Tuesday
2500 meter row
Deadlift 4 warm-up sets 3 working sets 4-6 reps
Bent-Over Barbell Rows 3 working sets 4-6 reps
Weighted Pull-ups 3 working sets 4-6 reps
Barbell Curls 3 working sets 4-6 reps
Abs Circuit (all exercises 3 times to failure)
Weighted Decline Crunch
Bicycle Crunch
Crunch
Wednesday
HIIT personal training session
Thursday
2500 meter row
Incline Barbell Bench Press 4 warm-up sets 3 working sets 4-6 reps
Military Press 4 warm-up sets 3 working sets 4-6 reps
Lateral Raises 3 working sets 4-6 reps
Calf Press on Leg Press 3 working sets 4-6 reps
Friday
2500 meter row
Squat 4 warm-up sets 3 working sets 4-6 reps
Leg Press 3 working sets 4-6 reps
Romanian Deadlift 3 working sets 4-6 reps
Abs Circuit (all exercises 3 times to failure)
Crunch
Bicycle Crunch
Decline Crunch
Kyle C. Barker
Migos VERZUZ Mahalia Jackson
'ey breh
Can you go more into detail about your Wednesday hiit sessions?
Your program looks legit
2 days a week for 30-40 minutes each visit.
1. 3 sets of chest press on a bench with of 10 in each set using 50 pound dumb bells.
2. Using one 50 pound dumb bell I do pullovers on the same bench.
3. I then grab 15 pound dumb bells to do 3 sets of 10 chest flys on the same bench.
4. I then incline the bench and grab 2-40 pound dumb bells and do 3 sets of inclined press with 10 in each set.
5. I then leave the bench and got to a machine where I sit down and do 50 pound shoulder presses.
1 day a week and I just work arms for 30 minutes using a combination of dumb bells and cable pulls.
I don't work legs in the gym, because I do a lot of walking and hiking in the hills around my home with my wife or my friends. Hiking is much easier on my knees than doing squats in a gym. I also do a lot of yard work, so my legs get more work that my chest and arms.
1. 3 sets of chest press on a bench with of 10 in each set using 50 pound dumb bells.
2. Using one 50 pound dumb bell I do pullovers on the same bench.
3. I then grab 15 pound dumb bells to do 3 sets of 10 chest flys on the same bench.
4. I then incline the bench and grab 2-40 pound dumb bells and do 3 sets of inclined press with 10 in each set.
5. I then leave the bench and got to a machine where I sit down and do 50 pound shoulder presses.
1 day a week and I just work arms for 30 minutes using a combination of dumb bells and cable pulls.
I don't work legs in the gym, because I do a lot of walking and hiking in the hills around my home with my wife or my friends. Hiking is much easier on my knees than doing squats in a gym. I also do a lot of yard work, so my legs get more work that my chest and arms.
The Villain
Superstar
I just be vibing in there really. Certain things I do every day I hit the gym. I have a general framework something like this for chest/upper day
Compound (Bench for example)
1x10 135
1x8 155
3x5 185
2x3 205
Then a couple singles up to the max for the day depending on how I’m feeling. Usually up to about 245 most days
Backdown of a 1x8 185
Then at least 4-6 accessories
Incline DB 4x10 then 2x8 at a higher weight
Arnold Press 4x10 then 2x8 at a higher weight
Plate Raise 4x10
Lateral DB Raise 4x10 (I do these even on leg day)
Cable Pulldown for Tris 5x10 (even on leg day)
Upright Row 5x10
leg day is similarly structured. Hit legs 2-3 days a week and upper 2-3 days a week. One of those is a weekend day so I double up and hit full body
Compound (Bench for example)
1x10 135
1x8 155
3x5 185
2x3 205
Then a couple singles up to the max for the day depending on how I’m feeling. Usually up to about 245 most days
Backdown of a 1x8 185
Then at least 4-6 accessories
Incline DB 4x10 then 2x8 at a higher weight
Arnold Press 4x10 then 2x8 at a higher weight
Plate Raise 4x10
Lateral DB Raise 4x10 (I do these even on leg day)
Cable Pulldown for Tris 5x10 (even on leg day)
Upright Row 5x10
leg day is similarly structured. Hit legs 2-3 days a week and upper 2-3 days a week. One of those is a weekend day so I double up and hit full body
str8cashhomie87
All Star
I have a personal trainer that comes with something different every week. Typically we start with 5 min warm-up on the rowing machine then 3 circuits each with 3 exercises followed by an abs burnout session.
If you're lifting 6-7 days a week then you must not be going hard. Better to go hard for 3-4 days and let your body recover since that is a big part of muscle growth.
Fillerguy
Veteran
Muscle =/= endurance
I also have shyt endurance but my prs shyt on most ppl in the gym.
Peter Popoff
Black uptowns and a chess board nıgga
I lift 5 days a week. nikkas just be talking to be talking. Take amino acids for recovery.
VelourSocks
Absentee Mind But The Wisdom Reach Mine
some push pull legs workout plan I found on reddit
3 days a week then I go on Sundays and lift with two of my boys who have been working out for years so I do different workouts that I would never try with them
3 days a week then I go on Sundays and lift with two of my boys who have been working out for years so I do different workouts that I would never try with them
Prince.Skeletor
Don’t Be Like He-Man
If you wanna grow you go 5-6 days week & then have deload weeks.
Lol at 3-4 days.
