Workout Routine and Exercise Schedule

Posted by factnfiction101 on March 22, 2013, 3:17 a.m.

As of November 11th 2012 I've been doing this routine.

Wed&Sat: Arms, Chest, Shoulders, Upper Back:

Inclined Bench Butterflies(60lbs): 4-5 Sets 15 Reps

Overhead Presses(70lbs.): 4-5 Sets 15 Reps

Tricep Extensions(40lbs.): 4 Sets 12-15 Reps

Curls(70lbs.): 4 Sets 12 Reps

Wrist Curls(90lbs.): 6 Sets 15 Reps

Reverse Wrist Curls(30lbs.): 5 Sets 15 Reps

Standing Butterflies(30lbs.): 4-5 Sets 12-15 Reps

Shoulder Shrugs(70lbs.): 5 Sets 15 Reps or more

One Arm Rows(70lbs.): 5 Sets 15 Reps

Thurs&Sun: Legs, Stomach, Glutes, etc…:

Weighted Calf Raises: 4-5 Sets 15 Reps

Leg Extensions: 4-5 Sets 15 Reps

Leg Curls: 4 Sets

Leg Raises(Stomach): 3 Sets 50-70 Reps

Weighted Twists: 3 Sets 15 Reps

Weight Butt Lifts: 3 Sets 15 Reps

If I feel like it I might do other leg exercises for more of a cardio effect.

Soon I plan to switch things around like I did last year and lift for endurance instead of bodybuilding. Low weight very high reps hardly any rest between sets. Currently I rest 90-120 seconds between each set. I rest 2-4 minutes between each exercise or longer if needed. I stretch the muscles I plan to exercise before and after workouts. I also do warm-up sets before and after with light weights.


factnfiction101 11 years, 1 month ago

Does anyone else here lift weights?

I think I'm going to lift for endurance now, and maybe switch back to bodybuilding in 3-4 months. It bothers me that most people think it's a waste of time. I felt a lot better last year when I did endurance weight training. My back hardly bothered me, I had a lot more energy, etc…

My blood pressure became so low I had to go to the ER in the middle of the night. ER doctor told me not to take one of my heart meds. Also my doctor lowered my blood pressure medicine by half after the next visit. A few months later I was took off of 2 other medicines. I only take 3 heart medicines now, blood pressure, heart rate, and something else B) Also during that time I was eating terrible and drinking tons of Mt. Dew, lol.

Since I started back lifting like a bodybuilder my blood pressure has gone back up and I'm taking a higher dose of blood pressure medicine. This is despite eating fairly healthy and cutting way back on carbs.

Maybe 1 month out of every 4 months I should focus on bodybuilding?

Praying Mantis 11 years, 1 month ago

I don't even lift bro, but I like your banner! King Arthur's World is great. Nice soundtrack, too.

Visor 11 years, 1 month ago

I used to do a rather imbalanced work out I choose for myself (lol), which was basically 1 massive set of 70 Reps for Dumbell Lifts (4 KG, lol), followed up 2 sets of 35 Push-Ups, and 2 sets of 15 second Lateral raises with the same Dumbells.

It took a long time, but I did eventually start to see some results, but it looked short of, well, odd. I ended up with extremely defined muscles, but with no extra mass than what I had before. Anywho, I quit. Why? My Diet was my biggest enemy, and I couldn't afford to eat the way a man needing muscle mass needs to eat.

Reading this makes me want to get back into it though – and this time, with an proper plan.

Snakeman 11 years, 1 month ago

Does anyone else here lift weights?

Rarely to occasionally here, depending on my work load for school. Right now the end of the year is approaching so I'm way too busy/tired to get to the gym. When I do go, I'm very casual about it, and do around 4 sets of 8-10 reps of mostly upper body/arm workouts and about one-two workouts for legs/abs.

I don't really follow much of a preset schedule other than attempting to go Mon/Wed/Fri and playing it by ear as to which workouts to do (e.g. if I did curls on one day, maybe do pull-ups next time instead). I'm not really in a rush to bodybuild or work on endurance (right now, at least), mainly just gradually building up and maintaining a good/decent physique so I don't look like absolute shit all the time and whatnot.

I'm looking forward to summer, though. That's when I'm going to stick to a much more dedicated schedule (since I'll have the time and energy) and also throw in some cardio on the days I'm not lifting to get that wonderful "out with the fat, in with the muscle" cycle going.

The Avatrol 11 years, 1 month ago

Where's the squats?

factnfiction101 11 years, 1 month ago

Visor: It's good that you developed a routine that you can follow. For me it has always been the hardest thing to do.

Snakeman: It's hard to make time when you're busy. My arm/chest workout can take over 3 hours.

The Avatrol: I'm not able to do squats, my knees bother me too much. I avoid exercises that force me use my knees.

Toast 11 years, 1 month ago

I'm a weak bitch who's too lazy. It's kind of a downward spiral because when you're working out you have tons of motivation to keep on working out and go to bed at sensible hours (which is a major factor for me). When you stop, it's hard to start again because you have no motivation or energy. People think exercise is going to make them tired alot, but it's the complete opposite.

Dammit, I have to get back on the horse starting TODAY