Post your workout rotation

[Bourne]

Day 1: Chest + triceps
Day 2: Biceps + back
Day 3: Legs
Day 4: Shoulders
Day 5: Rest
Day 6: Rest

repeat





might change day 5 for another back/biceps day. minimum 48 hours between a muscle group, so I'd still be within bounds on that rule

[ArbitraryWater]

I always wondered about that 48 hr rule thing... technically, if you'd put biceps/back on day 4, you'd also have 48 hrs or rest between your biceps/back workouts...

[Bourne]

Then I guess I mean 72 hours?? Not sure how to say it but I mean 2 days in between each workout day for a muscle group

[highwhey]

how do you find time to workout when the CIA is after you?

[Bourne]

They aren't after me anymore. Weapon better left unwielded, says I.

[bdreason]

Monday - Chest and Triceps and Abs

Wednesday - Back and Biceps and Abs

Friday - Legs and Abs

[JEFFERSON MONEY]

Why not just do pushup and squats daily and give the gym membership cash to the homeless ?

[highwhey]

Wake up dawn
Milk cow
Churn butter
Chase hens
cut wood
Wheelbarrow bales of hay
Walk from place to place
Pray
Sleep

Sometimes swim sometimes sprint sometimes go up mountain

Never sit on chair sleep on floor
where do u live

[coin24]

Monday - Chest and Triceps and Abs

Wednesday - Back and Biceps and Abs

Friday - Legs and Abs


Might want to hit shoulders champ :cheers:

[NBAplayoffs2001]

1st day: Whole upper body. Upper back. Everything from bicep/tricep curls to deltoids, assisted dips/pushups. I have this high intensity of a total of 100 reps on 3 different ab machines within 20 minutes - with weights ranging from 90 - 135. Burns a lot by the end of it for a few minutes but it feels great since I don't get too sore from it since I'm used to it. I still got a gut but my abs at the top of my chest feel rock solid. Light shoulder.

2nd day: All legs. Leg press, Focus on everything. Recently picked up this 1 hour leg workout that involves 5 machines or so with 2-3 sets on each. Do lower back too on one of the machines until I hit 50 reps (usually takes 5 sets). Light shoulder.

3rd day: calisthenics at home for abs (occasionally will throw in leg maybe on the 4th/5th day, planks, diamond pushups, maybe 15-20 mins high intensity cardio at 4-6 mph at the highest elevation with 3-4 breaks- this cardio workout drenches me in a LOT of sweat)

Then I usually take the rest of the week off. I plan to throw in deadlifts/bench press eventually. Didn't start with them from the beginning due to a nagging shoulder problem that I fixed with shoulder strengthening workouts.

I had a chubby face for awhile 2 years ago and I lost my jawline. That's all back now. Little steps. Back to my pre college shape (which wasn't great) with more pure power from high intensity lifting on 1st + 2nd days. Goal is to lose 10-15 pounds and increase my lifting ability and continue with calisthenics. A lot of my chest gains feel noticeably hidden under the fat in my lower chest. I've never been this explosive on the basksetball court too, my jumpshot's been off lately but I'm able to drive and get rebounds a whole lot better.

[Rolando]

Sunday - Upper body weightlifting - Hitting everything

Tuesday - 4 to 6 mile run - not jogging....running

Wednesday - Upper body weightlifting - Everything....

Thursday - 4 to 6 mile run ----with uncomortable pace.

[NBAplayoffs2001]

Sunday - Upper body weightlifting - Hitting everything

Tuesday - 4 to 6 mile run - not jogging....running

Wednesday - Upper body weightlifting - Everything....

Thursday - 4 to 6 mile run ----with uncomortable pace.

Yeah I gotta start running more and cut out late night eating. I really want to cut so more of my chest muscles that feel a lot stronger show.

[Rolando]

Yeah I gotta start running more and cut out late night eating. I really want to cut so more of my chest muscles that feel a lot stronger show.

For a long time I resisted running because everything you read says that running will eat your muscles. Then I said to myself, "Wait a minute, how do boxers train? They're freaking ripped."

So now I lift and run. True, my legs will not grow this way but I am losing the last bit of fat. I have been at about 15% body fat percentage for a long time. Got to get to 10%.

Now is the time. No more worrying about losing muscle. It is summer, I want to be ripped. If I lose a pound of muscle, screw it. I need to see at least the top of a six pack.

Also, I have stopped eating carbs after lunch. My biggest meal is breakfast...next biggest lunch...evening meal is the smallest: just meat and broccoli or sauerkraut. It is working.

[Velocirap31]

Mine is similar to yours Bourne although I don't sort it by day of the week because some days will be missed due to other obligations. If I miss a day, I just push the schedule back.

Day 1 - Back, Biceps, Abs
Day 2 - Legs
Day 3 - Chest, Triceps
Day 4 - Abs, Calf Raises, Cardio
Day 5 - Off
Day 6 - Repeat from Day 1

I always separate Back and Chest by a leg day because I can't do them back-to-back days. Too sore every time with some of the same support muscles being activated for both workouts.

[CavsLebronMo]

Rest
Chest
Arms
Rest
Chest
Arms
Rest

[NBAplayoffs2001]

For a long time I resisted running because everything you read says that running will eat your muscles. Then I said to myself, "Wait a minute, how do boxers train? They're freaking ripped."

So now I lift and run. True, my legs will not grow this way but I am losing the last bit of fat. I have been at about 15% body fat percentage for a long time. Got to get to 10%.

Now is the time. No more worrying about losing muscle. It is summer, I want to be ripped. If I lose a pound of muscle, screw it. I need to see at least the top of a six pack.

Also, I have stopped eating carbs after lunch. My biggest meal is breakfast...next biggest lunch...evening meal is the smallest: just meat and broccoli or sauerkraut. It is working.

Someone I know got really ripped while training with a MMA amateur one summer. He said it was really tough and he would never do it again despite his gains though. He was always bulky with very solid athleticism but when he came back he was very well toned, huge shoulders, and explosive off the bounce in basketball. His gains were ridiculous for 3 months. He was probably around 12-15% body fat before that summer and when I saw him again, I would have guessed closer to 8%.

I've heard mixing in boxing, MMA, swimming is a very good way to cut if you are getting bored of simple cardio (I am at times).

[Draz]

You mfer have legs or Na

[NBAplayoffs2001]

You mfer have legs or Na

Always had huge quads naturally. My calves/hamstrings are a work in progress.

[ArbitraryWater]

you mothfcks doin too much





































































just pick up some heavy stuff here or there... wherever you are

[ArbitraryWater]

got those big legs naturally... thick... but turning more n more into fat from sitting so much... not doing any legs since forever, never really done shoulder :coleman: :(

Just generally didnt do anything in these last few months where the exams were.. all done now though. IM BACKK

[Lebowsky]

Monday: long cardio or HIIT
Tuesday: chest + shoulders
Wednesday: legs
Thursday: light cardio
Friday: back + arms
Saturday: long cardio or HIIT
Sunday: rest

[West-Side]

Mon: Back + Cardio
Tue: Arms
Wed: Chest + Abs
Thu: Cardio
Fri: Back
Sat: Arms + Cardio
Sun: Rest

I jog for approx. 3-4 km for my cardio.
I like the abs roller & master chair for abs.
Free weights for arms
Chin-ups & Fly for back and arms

Maintaining proper diet is essential.

I eat boiled eggs, tuna, chicken breasts, rice, mashed potatoes, avocados, bananas, protein shake on a daily basis. Mixing in juice and water. When I drink I try to avoid beer as much as possible.

My intake is about 2800 calories and 240 grams of protein per day.

[Rolando]

You mfer have legs or Na

My legs are twigs.

In the Fall, I will stop running and replace the 2 run days with leg days. I will start eating more too.

We'll see.

[plowking]

Monday - Chest and triceps
Tuesday - Back and biceps
Wednesday - Legs
Thursday - Shoulders and light back
Friday - Chest and triceps
Saturday - Back and biceps
Sunday - Legs and light shoulders

I miss a day here or there, but generally I find an hour and twenty minutes in my day to be able to go 6 or 7 times a week.

[Cali Syndicate]

3 day rotation for weight lifting.

Day 1 - squats + military press, up right rows, shrugs, kettle bell cleans

Day 2 - bench press + incline press, weighted dips, cable crossover, core

Day 3 - deadlift + weighted pull ups, bent over rows, kettle bell swings

Throw in whatever accessory workl after main lifts if not too tired.

Cardio once a week - either run til I get tired at local track, swim til I get tired at local lap pool, hoop til I get tired.

[Andrew Wiggins]

monday - chest and cardio
tuesday - biceps and triceps
wednesday - legs
thursday - shoulders and cardio
friday - back
saturday - core and cardio

cardio consists of one of basketball, cycling, swimming, or boxing