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  Click here to go to the first staff post in this thread.   Thread: Workout Routines

  1. #1
    Elektra
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    Default Workout Routines

    Here is a routine that splits your body in two.
    You can use this and double it for a 4 day/week workout. Or pick up similar exersizes in the other routines to mix things up.


    Workout-1

    Incline DB.............................3 x 10-15
    Flye.......................................3 x 10-15
    Wide Pulldown......................3 x 10-12
    Cable Row............................3 x 10-12
    DB Shoulder press................3 x 10-12
    Hypers..................................3 x 15-20
    Abs.......................................4 (2 ex, 2 sets ea)
    Cardio....................................low impact


    Workout-2

    Leg Curl................................3 x 10-15
    DB stiff-leg deadlift...............3 x 10-15
    Leg Press.............................3 x 10-12
    ..............................or 8-10 with heavier weights
    Walking DB lunges................3 x 10-15
    Calf Raise.............................3 x 10-15
    Tri Pushdown.......................3 x 10-12
    BB Curl..................................3 x 10-15
    Abs......................................4 (2 ex, 2 sets ea)
    Cardio....................................low impact





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  • #2
    Elektra
    Guest

    Default Workout Routines

    A three-day routine
    This will get you in & out of the gym faster.
    reps of 10-12 each set should be good

    Workout-1
    DB Incline..........................3
    DB Flye..............................2
    Tri Pushdown....................3
    DB Curl..............................3
    Abs....................................4 sets
    Cardio


    Workout-2
    Leg Curl.............................3
    Leg Press..........................3
    Abductor............................2 (20-25 reps)
    Adductor............................2 (20-25 reps)
    Db stiff-leg deadlift............2
    Walking lunges..................1
    Calf Raise..........................2
    Hypers...............................2
    Cardio


    Workout-3
    Wide Pulldown......................3
    Cable Row............................3
    Lat Pushdown or Pullover.....3
    DB Shoulder press................3
    Side lateral...........................2
    Rear lateral...........................2
    Abs.......................................4 sets


  • #3
    tammy
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    Default Workout Routines

    thanks elektra ,I'll try out the fast routine, sometimes i don't have much time and I feel like I am cheating If I don't get a certain amount done before it's time to leave the gym


  •   Click here to go to the next staff post in this thread.   #4
    Fucked up Kunce

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  • #5
    YOLO Kunce Jungnaut has made a donation to the forum!

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    Fucked up Kunce

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  • #7
    jenny10644
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    Here's a booty workout I tried the other day... I did it in a circuit and it only took like 40 mins




    1) Kettlebell sumo squats- 12-15 reps
    2) Lying leg curls- 10 reps
    3) Straight leg deadlift with dumbbells- 12-15 reps
    4) Bulgarian split squats (with or without dumbbells)- 10 reps each leg
    5) Sissy squats- 12-15 reps
    Rest 90 seconds


    Do as a circuit, taking a 10 second break between each exercise.
    Repeat X3-4


  •   This is the last staff post in this thread.   #8
    Fucked up Kunce

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    Quote Originally Posted by jenny10644 View Post
    Here's a booty workout I tried the other day... I did it in a circuit and it only took like 40 mins




    1) Kettlebell sumo squats- 12-15 reps
    2) Lying leg curls- 10 reps
    3) Straight leg deadlift with dumbbells- 12-15 reps
    4) Bulgarian split squats (with or without dumbbells)- 10 reps each leg
    5) Sissy squats- 12-15 reps
    Rest 90 seconds


    Do as a circuit, taking a 10 second break between each exercise.
    Repeat X3-4
    Legs must've been of fire after that. Do you do Sissy Squats weighted?
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