What's your weight lifting routine

Hey guys, I couldn't sleep tonight so I thought I would start a discussion. Let's hear your weight lifting routines and what's working for you. For years I always did the push / pull split routine because I felt it gave me the best rest between muscle groups. I superset all my workouts as well. So I'm in and out in about 30 to 45 minutes. Now I've changed and I have to admit I'm seeing pretty good results. Here's my new routine. It's still a split with supersets. shoulders and legs biceps and triceps chest and back dick, just kidding! I do this routine 5 or 6 days a week. Each exercise is a superset so for example I'll do a bench and then jump to wide grip chin ups. Or curls and dips. this is new for me working sympathetic muscle groups. I admit I seem to be able to lift more plus I can work out more intensly and faster. When I lifted the old way on the push days I would have to do triceps, chest and shoulders. that was one ball buster day. then the next day would be back, legs and biceps. I believe in supersets for intensity and cardio and it keeps me from lifting to heavy. I always want to go there but supersetting keeps the amount of weight down. After each set I do a variety of different ab exercises then right back into the next set. I do four exercises for each muscle group at 10 reps each and like I said, they're all supersets. I also don't train to failure. I work hard for the last few reps but I don't particularly like to train to failure for a variety of reasons. I'll also do my treadmill a few days during the week and when the weather gets a little better I'll stop that and start swimming. So I'll have to post a new pic at some point because this routine has me pretty ripped and vascular. You can see my veins through my long sleeve shirts so I know the cardio part is working! So I think this is a good routine for me. Fast and intense. So what are you guys doing? What's working for you? Do you want to change anything or are you lagging on any body parts? Oh, what about lose skin. Anybody having problems there? What are your goals? As for me I don't want to be massive or big like I used to be when I lifted. I like being much leaner looking now. Just hanging out and wondering what you guys who lift like to do........Carbonblob

Hi CB,

My 3-5 rep to failure routine, with 3 minutes rest between each set:

Monday&Thursday

a.m.:  (4 sets each of)  Deadlifts, Dumbbell pullovers, Dumbell rows, Wide grip lat-pull  chinups

p.m.:  4 sets of twist wrist (pass in the middle) dumbbell curls, 4 sets of single arm peaking curls

Tuesday & Friday

a.m.:  (4 sets each of)  Incline dumbbell press, Incline chest dumbbell flies, Dips, Decline benches

Wednesday & Saturday

a.m.:  (4 sets each of)  Rear squat, Front squat, Lunges, Front overhead shoulder press

Lately, I've been running 30 minutes every day in addition (as an a.m. warmup)

That's the routine. I think I'll copy this to the profile...

 Dave

Killer routine Dave, I admire the basic compounds you use for your work outs. Keep it up because you can really see results with your work outs. Oh, check out my profile. I've updated a couple of pics so you can see my new program is paying off too......Carbonblob

Great looking face pics, CB! Glad to be able to see all of you, bud. I don't think you look too thin at all! You are looking really cut, though. Don't see why anyone would say you look so thin as to appear "unhealthy"? Just their distorted body image of you, no doubt.

Really Enjoying All of Your Posts,

Dave

thanks Dave, i just think most people think i lost so much they just associate that with bad health or something. If you take a look at my arms i don't think most people would think i look skinny....lol! however, sometimes i feel like i look skinny. weird, i know......

I split every other day with cardio on the 'off days'.  Its essentially an upper/lower split.  I dont do direct arm work  or ab work as I dont think they are needed. 5 sets of 5 reps unless otherwise noted.  60 seconds between sets Day 1: Incline Bench 5x5 Bent over BB rows 5x5 Flat DB Bench 5x5 Rack Pulls 5x5 Cable Flyes 5x5 Pull ups (always one more then the day before..right now 27) Day 2:  Squats 5x5 SL Deadlifts 5x5 Leg Press 1x20 Leg Curls 1x20 Standing Calves 3x20 (10 normal, and 10 1/2 reps or x-reps) I do this for 3 weeks, then do a two week 'deload' where I drop one set or drop the weight by 20% (depending on my mood that day)  I deload for a week or two and then back on this.  I

that's an outstanding routine Chris. I couldn't keep up with that one! I wish I had some of the equipment you're able to use. Let's see some more of those progress pics! Carbonblob

I have a three day cycle but to be honest, with the running it suffers and I don't lift as much as I would like but with a 4 hour long run, that aint going to happen.   My first day is legs.  Like you I try for a quick intense workout jumping back and forth between exercises. Day 1. Leg press/Hamstring curl/donkey calf raises.  I can have that done in 20 min! Day 2. Chest Back Shoulders and I vary the exercises.  I don't use any barbells.  Only dumbells. Day 3. Bis and tris.  Mostly barbells and cable exercises. All of my lifting follows a run of at least 30 minutes and a 10-15 minute stretching period.  I also throw in a core day one or two days a week which is about 10-20 min depending on how involved I want to get. I like to be in and out in 1 hour but it is usually closer to 1:15.  On days that I have my son, it is always one hour on the dot. Scott

great routine Scott. sounds like we kind of do the same thing except you're all endurance. I just don't have that kind of discipline in me. although I can't wait to start swimming again. I know I'll lose mass but that's ok. i just like to be thinner now a days. take care.......Carbonblob

Hey CB!
Nice to see ya back... hope you're feelin' better.

Okay - Here's my workout schedule
Keep in mind that I'm concentrating on Triathlon/Endurance training, Fat Burning, & Lean Muscle:

Monday 5:30 AM
Swim: 750-1000 Meters
Weight Training: 3 Pyramid Sets each - 12 reps; 8 reps; Heavy to failure
Incline Press ? Pec Fly ? Lateral Raise ? Shrug ? Seated Dip ? Tricep Extension

Wednesday 5:30 AM
Cardio Warm Up: Elliptical-15 minute
Weight Training: 3 Pyramid Sets each - 12 reps; 8 reps; Heavy to failure
Squats ? Adductor ? Seated Row ? Overhand Pullover ? Seated Curl ? Preacher Curl
Abs - 3x15 each: Crunch ? Rotary Torso ? Leg Lift
Cardio: Treadmill 3-4 miles with sprints every 1/2 mile

Thursday 6:30 PM
Cardio Warm Up: Row Machine - 12 minute
Weight Training: 3 Pyramid Sets each - 12 reps; 8 reps; Heavy to failure
Vertical Press ? Rotary Press ? Lateral Raise ? Shoulder Press ? Seated Dip ? Tricep Extension
Abs - 3x15 each: Crunch ? Rotary Torso ? Leg Lift
Cardio: Treadmill 4-5 miles with sprints every 1/2 mile

Saturday 6:30 AM
Cardio Warm Up: Treadmill 1-2 miles with incline intervals
Weight Training: 3 Pyramid Sets each - 12 reps; 8 reps; Heavy to failure
Squats ? Adductor ? Seated Row ? Rotary Pulldown ? Seated Curl ? Preacher Curl
Abs - 3x15 each: Crunch ? Rotary Torso ? Leg Lift
Cardio: Elliptical-45 Minutes with 6lb medicine ball passes

Sunday 8:00 AM ? Long Cardio Day
1 Hour Advanced Spinning Class: 15-20 Miles
Treadmill 3-4 miles

Any Day:
When the feeling hits me & the weather cooperates:
Varioius 5-20 mile bike rides

Whoa... It's weird to see it all spelled out like this
I might have to print this out or stick it on my profile.

Be Well,
A.J.