What's up everyone. We are doing a contest with T.I. and we are giving away $1200 a day for the next 10 days. Just wanted to give you all a heads up.
https://www.allhiphop.com/ti

Whats YOUR fitness routine?

aladdin1978aladdin1978 Poo Poo Jenkins- pronounced Pow POWWest coastin'Members Posts: 4,609 ✭✭✭✭✭
edited October 2012 in The Weight Room
Which days, how long? Which body parts?
I'm on my phone now and don't feel like typing so I'll post mine from my pc later.

Comments

  • waterproofwaterproof Conqueror of Self On The Road to ZionMembers Posts: 9,412 ✭✭✭✭✭
    edited October 2012
    SAT is CHEST DAY

    FLAT BENCH PRESS = 4 set's of 12
    INCLINE BENCH PRESS = 4 set's of 12
    DUMBELL BENCH PRESS = 4 sets of 12
    WIDE GRIP MACHINE PRESS = 3 sets of 12
    PEC FLY MACHINE = 3 sets of 12
    DIP'S = 4 sets of 12
    45 min of cardio

    SUNDAY is LEG'S DAY

    BARBELL SQUATS (ass/gluets to the floor, no punk half ass 🤬 ) = 4 set's of 12
    HACK SQUATS = 3 Sets of 12
    LEG PRESS = 4 sets of 12
    LEG EXTENSION = 4 sets of 12
    LYING LEG CURLS (HAMS) = 4 SET OF 12
    SITTING CALVES RAISE = 3 SETS OF 12
    PULLUPS - 4 sets of 12
    45 MIN OF CARDIO

    MONDAY is BICEPS/TRICEPS

    OLYMPIC BARBELL ARM CURLS = 4 sets of 12
    INCLINE DUMBELL CURLS = 4 sets of 12
    EZ BAR PREACHER CURLS = 4 sets of 12
    ALT HAMMER CURLS = 4 set of 12
    TRICEPS EZ CABLE BAR reverse Pulldown = 4 sets of 12
    TRICEPS EXTENSION = 4 SET OF 12
    FOREARM CURLS = 4 set of 12
    PULLUPS = 4 SET OF 12
    45 MIN CARDIO

    TUESDAY is BACK

    DEADLIFTS = 4 SET OF 12
    WIDEGRIP CHINS = 4 SET OF 12
    T BAR ROLLS = 4 SET OF 12
    MACHINE LAT ROLLS = 4 SET OF 12
    45 MIN OF CARDIO


    WED is SHOULDERS/TRAPS

    OVERHEAD BARBELL SHOULDER PRESS = 4 SETS OF 12
    BARBELL SHOULDER RAISE = 4 SET OF 12
    LATERAL SHOULDER RAISE = 4SET OF 12
    BEHIND THE BACK SHOULD PRESS on the Smith Machine = 4 Set of 12
    BARBELL SHRUGS = 4 SET OF 12
    PULLUPS = 4 SET OF 12
    45 MIN OF CARDIO
  • LUClENLUClEN Absence makes the heart grow fonder of someone else Members Posts: 20,559 ✭✭✭✭✭
    Day 1: biceps and shoulders and abs
    Day 2: legs
    Day 3: rest
    Day 4: triceps and chest
    Day 5: back (lats, lower back
    Day 6: rest

    And then i repeat. This 2 day on 1 day off routine is signficantly better than my previous 3 days on 1 day off routine.
  • LUClENLUClEN Absence makes the heart grow fonder of someone else Members Posts: 20,559 ✭✭✭✭✭
    I cut down on my cardio during work outs to instead do cardio first thing in the morning.

    I also take regular walks. Both were implemented to prevent catabolism of muscle.
  • aladdin1978aladdin1978 Poo Poo Jenkins- pronounced Pow POW West coastin'Members Posts: 4,609 ✭✭✭✭✭
    Ok here goes:


    MONDAYS: Pecs and Shoulders/Delts- I do 3-4 sets of 10-20 reps of 3 different excercises each body part. For Example- I will do 3-4 sets of 10-15 shoulder shrugs, 3-4 sets of 10-12 shoulder presses, 3-4 sets of 10-12 lateral raises.
    Then 3-4 sets of 10-12 bench press, 3-4 sets of 10-12 pec flys', 3-4 sets of 10-12 chest presses.
    Then 30-40 minutes of cardio.

    TUESDAYS: Biceps and triceps- same thing as monday- 3-4 sets of 10-20 reps. Everything from bicep curls, to tricep extensions, dips. Focusing on PRESSING motions.

    WEDNESDAYS: AB work- crunches, leg lifts, knee to elbow raises, etc. I do 25 reps, 3-4 sets but on abs I try to go up on sets every 2 weeks.
    Then 30-40 minutes of cardio.

    THURSDAYS: Legs- Quads, hamstrings, calves. 15 reps, 3 sets. Leg presses, squats, calf raises, leg curls, seated leg presses, lunges, etc.

    FRIDAYS: All out strength and conditioning day- focusing on PULLING motions. I hit EVERYTHING on fridays- 2-3 sets of 8-10 reps including triceps, shoulders, biceps, back, chest.

    SATURDAYS: AB work Then 30-40 minutes of cardio.



    I don't have set routine of specific excercises because I switch it up every week. For example- I try not to do pec flys' EVERY monday, or Hack Squats EVERY thursday, I switch it up and do something else.













  • dwade206dwade206 Members Posts: 11,559 ✭✭✭✭✭
    Back to boxing 3 days a week. The other 4 days are spent doing calisthenics.
  • scarfacetfscarfacetf Members Posts: 59
    I have jiu jitsu and wresting 3-4 days a week. And 5-6 days a week i follow the cross fit football program which includes allot of heavy weight , and sprinting. Which its allot better imo than the main crossfit website
  • aladdin1978aladdin1978 Poo Poo Jenkins- pronounced Pow POW West coastin'Members Posts: 4,609 ✭✭✭✭✭
    dwade206 wrote: »
    Back to boxing 3 days a week. The other 4 days are spent doing calisthenics.

    That's funny, I was going to start calisthenics next week- what do you do in the way of calisthenics? Just curious.
  • dwade206dwade206 Members Posts: 11,559 ✭✭✭✭✭
    dwade206 wrote: »
    Back to boxing 3 days a week. The other 4 days are spent doing calisthenics.

    That's funny, I was going to start calisthenics next week- what do you do in the way of calisthenics? Just curious.

    500 push ups including knuckled push ups 4 days a week, 100 pull ups 3 days a week, and I do an exercise with dumbbells that's includes curls shoulders and back in one set. My trainer told me to stay away from the heavy weight because it makes the reflexes slow
  • Mister B.Mister B. Still the Devil's #1 Advocate. Come on out that box! Members, Writer Posts: 16,171 ✭✭✭✭✭
    Day 1: Arms and Legs
    Day 2: Shoulders and chest
    Day 3: Back
    Day 4: Cardio (includes boxing)
  • gr8VALuegr8VALue Members Posts: 221 ✭✭
    Sun-shoulders, calves
    Mon-legs (quads, hams, glutes)
    Wed-chest, biceps
    Fri-back, triceps

    Week 1&2 are my hypertrophy weeks
    3 week is a strength week
    & week for is a deload week
  • bigmoose1bigmoose1 Members Posts: 19
    Lets see Tuesday I do shoulders and traps, Sat chest and back and Sunday legs and arms
  • TheBoyRoTheBoyRo Members Posts: 13,647 ✭✭✭✭✭
    🤬 do bootcamp 3-4 days a week, 🤬 hard but it works
  • Mr. InsignificantMr. Insignificant on the road to perdition Members Posts: 105 ✭✭
    Had a trainer (boxing) but I moved so now I lift
    Odd weeks 5x5 heavy weight
    Even weeks light weight high reps of 25...20...15....12....
    I'll do that for six weeks then change it up
  • King_MOEbraKing_MOEbra Members Posts: 8,323 ✭✭✭✭✭
    I change up my routine from time to time, but here's my current split:

    Monday- legs
    Tuesday- back & traps
    Wednesday- chest & core
    Thursday- shoulders & arms
    Friday- legs
  • Mr. InsignificantMr. Insignificant on the road to perdition Members Posts: 105 ✭✭
    Mon back+biceps+core
    Tue shoulders+legs+core
    Wed Chest+triceps+core
    Repeat......no days off
  • its....JOHN Bits....JOHN B Members Posts: 19,830 ✭✭✭✭✭
    Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no 🤬 like Moe I got to work
  • LUClENLUClEN Absence makes the heart grow fonder of someone else Members Posts: 20,559 ✭✭✭✭✭
    I do the same routine every day:

    Treadmill for 10 minutes
    Then I do curls In the squat rack
    Few sets of deadlifts on the smith machine
    finish my routine on the hip abductor machine
  • King_MOEbraKing_MOEbra Members Posts: 8,323 ✭✭✭✭✭
    edited July 2015
    Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no 🤬 like Moe I got to work

    🤬 , I'm at work RIGHT NOW. You probably can't even deadlift 2 plates; I do 4 plates on a bad day, rookie.
  • its....JOHN Bits....JOHN B Members Posts: 19,830 ✭✭✭✭✭
    Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no 🤬 like Moe I got to work

    🤬 , I'm at work RIGHT NOW. You probably can't even deadlift 2 plates; I do 4 plates on a bad day, rookie.

    No but I can pistol whip you....🤬
  • its....JOHN Bits....JOHN B Members Posts: 19,830 ✭✭✭✭✭
    No to the 4 plates not 2 plates , but I haven't tried it
  • King_MOEbraKing_MOEbra Members Posts: 8,323 ✭✭✭✭✭
    Right now all I got is the weekend, Saturday I go hard on the back and Bi's, Sunday I go hard on the chest, Tri's and legs, probably will do some legs on Saturdays as well, trying to figure out a routine I can squeeze in on Wednesdays with a little bit of time in between jobs and maybe bring some dumbells to my 2nd job, I'm not no 🤬 like Moe I got to work

    🤬 , I'm at work RIGHT NOW. You probably can't even deadlift 2 plates; I do 4 plates on a bad day, rookie.

    No but I can pistol whip you....🤬

    lol Cheating like your Gaytriots, I see
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