Advice for my workout routine

[KBgrl]

ok here it is... let me know what u think. i dont feel like im doing enough but cant seem to figure out how to get more in without overtraining. i used to work a body part twice a week but now i do it once.
Monday 1 hour cardio (am empty stomach)
Tuesday chest, tris
Wed. 1 hour cardio (am empty stomach)
Thursday shoulders, back, bis
Friday legs
Saturday 1 hour cardio (am empty stomach)
Sunday Rest
what do yall think..any suggestions. i feel like i should be doing another cardio somewhere in there.. i was thinking about throwing in a HIIT once a week. anddd maybe more weights?? i dont know
help me out folks.. share ur routines please

 

[freak daddy]

It seems you have the right idea KBgrl. No offense but I would'nt work your tri's with your chest or your bi's with your back. Here is my reasoning. First , when you work your chest, what are the secondary muscles you use? TRICEPS!!! Why train them if they are already somewhat spent or fatigued? Same concept with back and bi's. Switch tri's with bi's on chest day, and switch bi's with tri's on back day. I promise you, you will benifit alot more from doing it this way.

 

[KBgrl]

ohhh cool, thanks for the info-- no offense taken!! thats what im here for-- to learn ,so by all means feel free to voice ur opinions. i actually started to do that b/c someone in the gym told me too and he looked fiiiiiine and also pretty darn ripped so i figured he knew what he was talking about. he said that was the idea.. so u get a better workout. ive been doing that for a long time so i will def. switch it up.. thanks for ur input anyone else got a voice??

 

[luv2workout]

KB girl -
I think I've tried every split possible to break up the monotony...you really should switch things up every 6wks. or so to keep your body guessing....this time im doing opposing muscle groups
Mon- chest/back
Wed - legs
Thurs - Bi/Tri's
Friday - shoulders
I know people say you should work this - with that - but Im always trying new things just to see what works and what doesnt....listen to your body and watch to see what is working...

 

[ann]

Here is my schedule for the week. I go 6 days a week---and stick with one part a day.

Mon: chest
Tues:back
wed:legs
thurs:triceps
friday:bi's
sat:shoulders

I usually work my calves on fri with my bi's.....then try and do aerobics two nights a week --- where I get a great abb workout done. Then, I cheat all week on my diet, cause I got 3 small kids....

 

[KBgrl]

thanks guys.. so i guess once a week for a body part is enough. ill stick to it then... but i think im gonna throw in an HIIT cardio somewhere.

 

[Sassy69]

Yup, the point is to keep it exciting! Now if I could just rotate out new hot bod spotters every week! That would keep me VERY exited...

lets see...

Week 1 - Veni-Vidi-Vici
Week 2 - bulldOg
Week 3 - Cornholio
Week 4 - Big Buck
Week 5 - Warrior79
....

you get the picture....

I meet need to double them up so one can carry my water bottle....

 

[Phemomena]

here's my current routine...

monday am - calf jumps (jumping around my condo for 20-30 min to work my calves) and abs
monday pm - chest and bis

tuesday am - cardio 60 min and forearms
tuesday pm - off

wed. am - cardio 30-45 min and abs
wed. pm - legs

thursday am - off (abs)
thursday pm - back and tris

friday am - cardio 60 min
friday pm - shoulders and calves

saturday am - cardio 30-45 min, abs, and anything i may have neglected or slacked on
saturday pm - legs

Sunday - off

sometimes i switch Saturday and Sunday if i'm feeling tired or if i have stuff to do...

it sounds like a lot, but my body has really adjusted to this well... i'm responding quite well... i switch the cardio around as needed... keep things interesting... always stretch for about 15-20 min after my workouts

 

[Phemomena]

okay... sassy's routine sounds much more interesting.. hmmm, can i work in??

 

[KBgrl]

sassy-- good one, r u behaving urself missy, sorry i acted like ur mom in the last email.. im just looking out for you ya know!??! . Phem.. how r u girl? LOL.. i can picture u jumping around ur place..working ur calves, u probably bug out ur kitties right!?!? im gonna try it tom. ill let u know how it went. i dont know if i can handle it though.. i dont have the special recovery syrup like u do.. when r u gonna send me some of that good shit? im dying over here listening to u talk about it i see u do legs twice. ouch!!!! legs are so killer for me.. i hate leg days.. its like i want to cry just thinking about it. i do legs tom. actually. wish me luck!!

 

[Sassy69]

Yup.... I need me a gear boy for the gym! LOL!

Don't talk honey, just stand there and look good!

KB - I *always* behave...!

Come on girl - you gotta love leg day! You get the pump, hobble out the door of the gym, go home, get u your man and wrap them pumped up legs around him and... well.... anyway... Imagine if I were on some dbol right now..... OMG!

But seriously... I love leg day! Nuthin like pounding out that last set of leg presses before you die!

 

[KBgrl]

Yup.... I need me a gear boy for the gym! LOL!

Don't talk honey, just stand there and look good!

KB - I *always* behave...!

Come on girl - you gotta love leg day! You get the pump, hobble out the door of the gym, go home, get u your man and wrap them pumped up legs around him and... well.... anyway... Imagine if I were on some dbol right now..... OMG!

But seriously... I love leg day! Nuthin like pounding out that last set of leg presses before you die!

Jesus sassy.. ok, maybe u SHOULD call on one of ur "buddies" right about NOW!! LOL.. god knows im thinking about it we'll be ok sass, im gonna go now... im gonna go lay in bed with this DOG im watching and . have a good night luv

 

[Sassy69]

sweet dreams KB...!

 

[Phemomena]

hehe... my aunties maple syrup rocks!!! gives me the energy to jump... when you do it jump for about a min (as high as you can, pointing your toes when you get to the top... I always hold my poor excuses for breasts too so they don't give me black eyes... YEAH RIGHT, I WISH ) then rest for a min.... rinse, repeat (it'll kick your calves in their butts!)

yeah, i do legs 2wice a week most weeks... i HATE leg days too... what a bitch, but they need the work... usually put a few more glute/ham exercises one session, quads the next... always squat though.... i HATE squaties.. but i'm progressing fast now... gonna be as strong as an OX

 

[IslandGirl]

In looking over everyone's workout routines, I'm just wondering how long people are spending on each muscle group and how many sets/reps are being done - for instance, when it's just shoulders, what do you do?

I know it will vary for different fitness levels and goals, but I'm just wondering if there is any sort of general pattern.

 

[Phemomena]

i'm usually out of the gym in an hour - hour and a half for any workout (which includes warmup and stretching..)

number of exercises varies highly on how i feel, how busy the gym is, how much laundry/dishes etc are waiting for me at home and so on...

basically i try to make sure i hit all muscles being worked from a variety of angles.... and listen to my body as much as possible (except when its screaming at me on leg days, then i tune it out and just keep on squatin )

 

[luv2workout]

ISLAND GIRL

In looking over everyone's workout routines, I'm just wondering how long people are spending on each muscle group and how many sets/reps are being done - for instance, when it's just shoulders, what do you do?

CRAP! let me try this again..I was almost finished typing and my little one hit some button and erased everything I had typed.....

Here is an example of one of my shoulder days

1. Press - 3 sets 12/10/8 reps
2. Side lateral raise - same
3. Rear delts (using either db or fly machine)
4. Upright Rows

I always start off w/presses of some sort, either dumbell presses, barbell or arnold presses and then the rest of exercises I switch up...I always warm up my shoulders very well b/c from what I hear a shoulder injury sucks!!! Hope this helps ya out!!

 

[tripleV]

some great workout info!!!!