What's Your Normal Fitness Routine When You Hit The Gym?

[SheWantTheD]

Mon - chest + abs/cardio

Tuesday - back + abs/cardio

Wednesday - Arms (biceps/triceps) + abs/cardio

Thurday - off (if not shoulder/mobility work, abs and cardio)

Friday - Legs (quad dominant with a little bit of hamstrings b/c gym closes early and not enough time smh)

Saturday - chest/back (push ups and pull ups routine.. bodyweight only sometimes weighted pullups).

Sunday - legs (hamstrings focused with a little bit of quads), calves.

I get a lot of my workouts from this guy's channel:



I'm in the gym for a while.. like 2 hours plus lol.

 

[NoMorePie]

25 minutes stretch
25 minutes of clanging and banging
25 minutes on the bike

 

[SheWantTheD]

I do a full body workout…
I jog a mile to get warmed up.

5 sets of squats
5 sets of leg extensions
5 sets of leg curls
5 sets of calf raises

5 sets of lat pull downs super set with barbell curls.
5 sets of seated cable rows super set with barbell curls.

5 sets of dumbbell presses
5 sets of dips
5 sets of tricep push downs

5 sets of 20 sit-ups
5 sets of 20 leg raises

1 minute rest between sets

I’m usually out in an 1.5 hours. 3 days a week but I used to go Mon-Fri

no bench press or barbell/t-bar rows?

 

[King]

Hmm…

-Pull ups
-chin ups

-shrugs

Dumbells:
- Decline bench
- Incline Bench
- Shoulder Press

- Cable Row
- Face Pulls
- Tricep Pushdown

Cables (from top position and then bottom)
-Lateral raise
-Two hand crossover
-Chest Flyes
-Curls


Pretty much my go-to, I don’t really train legs like I should bc idgaf

 

[dtownreppin214]

If you wanna grow you go 5-6 days week & then have deload weeks.
Lol at 3-4 days.

Inefficient and a sign your intensity is mid. I go hard 4 days. Hit each muscle group 2x a week. That is ideal for hypertrophy. You nikkas going 6 days/week are probably in there for psychological benefits or hitting one body part per day which is again - inefficient.

 

[The ADD]

25 minutes stretch
25 minutes of clanging and banging
25 minutes on the bike

Is the stretching for general flexibility or prep to lift?

 

[NoMorePie]

Is the stretching for general flexibility or prep to lift?

General flexibility

 

[Leao2005]

Inefficient and a sign your intensity is mid. I go hard 4 days. Hit each muscle group 2x a week. That is ideal for hypertrophy. You nikkas going 6 days/week are probably in there for psychological benefits or hitting one body part per day which is again - inefficient.

I agree

 

[twan83]

Anybody who is lifting more than 4x a week is probably overworking their muscles or not going hard enough the days they’re in the gym. Could be bro science but that’s my opinion, 3 or 4 days is ideal for muscle growth. @MMS

i only disagree if u have medical issues where you only can go so hard or so long so to offset it you may go 6x a weeks
Like 15 mins workout with short rest

 

[Son Goku]

Routine: Lift.
Days: 5-7+

Duration: As long as it takes to finish the workout; until I completely run out of chakra; or I injure myself, whichever comes first.

It's pointless for me to post individual routines because all of them are based off heavy barbell lifts and tailored to fit the template. A "Push" routine in a PPL split I do will look like all of the chest, shoulders, and triceps work from the "Upper Body Power", "Back/Shoulders Hypertrophy", and "Chest/Arms Hypertrophy" days.

 

[Blankthawtz]

Gonna take a lil bit of routine from each of yall and shape my workout plan.... Thanks coli..