Post your fitness schedule for next week!
Monday: Go to the gym and do some laps
Tuesday: Tuesday Night Boxing
Wednesday: Some Yoga
Thursday: Bicycling with friends
Friday: Once again go to the gym and do some laps.
Now post yours!
Well usually I just go to the gym for my activities. I used to do competitive swimming and water polo 5-7 times a week but that was a while ago.
My gym sched looks like:
Monday-chest
Tuesday-heavy arms
Wednesday-rest
Thursday-back
Friday-light, high rep arms
Saturday-shoulders, legs
Might throw in some cardio in there soon
Also, the reason I have two arm days is because my arms are lacking compared to the rest of my body so I took a tip from a natural bodybuilding pro and started doing them twice a week. Also, I keep hurting my legs lately so I might take a break from legs for a while which is why I put it with shoulders.
Sunday
Mon- chest and shoulders
Tues- Rest/Cardio
Wed- Bi, back and forearms
Thurs- Tri and abs
Fri- Rest/Cardio
Sat- Legs/Lower back
Sun- Abs and obliques
Mon- Chest & Calfs
Tues- Back & Abs
Wed- Tri & Bi
Thurs- Legs
Fri - Shoulders & Abs
Mon-REST
Tues-Shouders
Wed-Triceps
Thurs-Abs/Rest
Fri-Back/Bis
Sat-Chest
Sun-Legs
I'll probably have to switch tris and shoulders around though
Monday: Biceps/triceps and forearms
Tuesday: Chest, abs and back
Wednesday: Legs
Thursday: Martial arts class (Kuk Sool Won)
Friday: Martial arts class again
Saturday & Sunday are my rest days.
IMO this is good for me (a 15 year old)
[QUOTE=Ryz0;28329302]Monday: Biceps/triceps and forearms
Tuesday: Chest, abs and back
Wednesday: Legs
Thursday: Martial arts class (Kuk Sool Won)
Friday: Martial arts class again
Saturday & Sunday are my rest days.
IMO this is good for me (a 15 year old)[/QUOTE]
not really if youre a beginner ( which at 15 i highly suspect you are ). do you work out at home or at a gym and what are your goals
I daily stretch everything on my body, not much, at a beginner state.
Wednesday I take a good hour at the Fitness center, usually just training my legs.
[QUOTE=Tools;28329999]I daily stretch everything on my body, not much, at a beginner state.
Wednesday I take a good hour at the Fitness center, usually just training my legs.[/QUOTE]
why legs only
Monday: Swimming 2hrs 30min & Gym (Abs, legs, triceps)
Tuesday: Swimming 2hrs 30min & Physiotherapist (Working on my knee-injury)
Wednesday: Gym (Biceps, shoulders, pecs)
Thursday: Swimming 2hrs 30min & Physiotherapist (Knee again)
Friday: Swimming 2hrs 30min
Saturday: Swimming 2hrs 30min
Sunday: maybe a small trip to the gym
My programme, going twice a day. Once at lunch for an hour then after work.
Monday: Legs + upper abs
Tuesday: Back + lower abs + cardio
Wednesday: Chest + upper abs
Thursday: Shoulders + lower abs + cardio
Friday: Arms
Have only just started doing my legs and shoulders again after getting a bit lazy.
The question in my mind is always about how long to spend in the gym. I normally have half an hour at lunch and 1-1.5 hours after work. Would you say that is enough?
upper and lower abs separately?
what
I might have the most busy shedule in here.
Mon: Chest n shoulders, step dance, kick boxing and yoga.
Tues: Back n biceps. Salsa, Pilates, indoor-cycling.
Wed: Legs. Gymnastics, indoor-cycling, kick boxing.
Thurs: Lower back. Step dance, dancing, abdominals class.
Friday: Chest n shoulders. Saaaaaalsa, indoor-cycling.
Saturday: Back n biceps. Movies.
Sunday: Rest, videogames.
:buddy:
[QUOTE=AnemoneS2;28341695]I might have the most busy shedule in here.
Thurs: Lower back. Step dance, dancing, [B]abdominals class[/B].
:buddy:[/QUOTE]
wat
Crunches targeting upper abs and leg raises + an exercise where you lay flat on the bench grasping it with hands behind your head and go on to lift your entire body vertical in one motion keeping entirely flat and lowering slowly. Very hard exercise, only managing 6-8 reps in total if done properly. Don't know the name of it but you can really feel your lower abs and pelvic muscles working.
[QUOTE=Calegro;28340297]Monday: Swimming 2hrs 30min & Gym (Abs, legs, triceps)
Tuesday: Swimming 2hrs 30min & Physiotherapist (Working on my knee-injury)
Wednesday: Gym (Biceps, shoulders, pecs)
Thursday: Swimming 2hrs 30min & Physiotherapist (Knee again)
Friday: Swimming 2hrs 30min
Saturday: Swimming 2hrs 30min
Sunday: maybe a small trip to the gym[/QUOTE]
Kudos to you, I used to swim before Gym too. But it was way too hardcore for me to keep up. Like no energy left for the Gym.
[editline]28th February 2011[/editline]
[QUOTE=NotMeh;28341717]wat[/QUOTE]
I do abdominals everyday, but the Gym offers 1 hour abdominals class with an instructor, in group!
There is like a hundred ways to do abdominals brah. I love this class.
[QUOTE=sam.clarke;28341722]Crunches targeting upper abs and leg raises + an exercise where you lay flat on the bench grasping it with hands behind your head and go on to lift your entire body vertical in one motion keeping entirely flat and lowering slowly. Very hard exercise, only managing 6-8 reps in total if done properly. Don't know the name of it but you can really feel your lower abs and pelvic muscles working.[/QUOTE]
Sorry but lower/upper abs don't actually exist. They are all one muscle and chances are that "lower abs" exercises will largely target the upper abs too.
[editline]28th February 2011[/editline]
[QUOTE=AnemoneS2;28341730]
I do abdominals everyday, but the Gym offers 1 hour abdominals class with an instructor, in group!
There is like a hundred ways to do abdominals brah. I love this class.[/QUOTE]
Doing abs every day is just as pointless as it gets and doing a million different bodyweight exercises doesn't have much use either.
I still don't get why people treat abs like a different muscle. Do you work your biceps every day too?
[QUOTE=NotMeh;28341777]Sorry but lower/upper abs don't actually exist. They are all one muscle and chances are that "lower abs" exercises will largely target the upper abs too.
[editline]28th February 2011[/editline]
Doing abs every day is just as pointless as it gets and doing a million different bodyweight exercises doesn't have much use either.
I still don't get why people treat abs like a different muscle. Do you work your biceps every day too?[/QUOTE]
Wait what? I was told here that you can do abdominals everyday.
I do them for pleasure mainly. And because Bruce Lee, did abdominals everyday. What do you mean? Abdominals are pointless? What do you have against bodyweight exercises. I gained a lot of strenght from doing the hundred push ups program succesfully.
I do weighted abdominals here and there.
[QUOTE=NotMeh;28341777]Sorry but lower/upper abs don't actually exist. They are all one muscle and chances are that "lower abs" exercises will largely target the upper abs too.
[editline]28th February 2011[/editline]
Doing abs every day is just as pointless as it gets and doing a million different bodyweight exercises doesn't have much use either.
I still don't get why people treat abs like a different muscle. Do you work your biceps every day too?[/QUOTE]
Upper and lower abs don't exist as different muscle groups but there are exercises you can do to mainly isolate the upper and lower half of the muscle group. For example, doing declined situps holding a weight will really work the upper half, you can feel it. Doing decline leg raises will put the strain on your lower abs... If done properly of course, it's all about form. If you focus and keep movements controlled it's quite easy to target muscles during exercise.
The best advice I've ever been given in the gym is that any fool can lift a heavy weight, it's doing it properly that counts.
I used to do abs every day, got no gains from them.
Started doing them weighted once a week and started doing more compounds that hit the abs.
That is where I finally started seeing (and am still seeing) gains.
[QUOTE=NotMeh;28341974]I used to do abs every day, got no gains from them.
Started doing them weighted once a week and started doing more compounds that hit the abs.
That is where I finally started seeing (and am still seeing) gains.[/QUOTE]
Everyone's body is different. Mine responds better from alternating between upper and lower. I found that with heavy weighted routines in the abs I got an uneven gain between the upper and lower. Hence deciding to try a new routine of upper and lower with lower weight but more concentrated movement.
Seems to be having better results but still bulking so they're hidden behind more fat than I'd like, will start cutting end of March.
[QUOTE=Casusv2;28329926]not really if youre a beginner ( which at 15 i highly suspect you are ). do you work out at home or at a gym and what are your goals[/QUOTE]
Yea I've been doing the martial arts for around 3 years which gives you a full body work out but i have just started doing training at home (around 2 months or so)
And yes I work out at home as the gym round my bit is so run down, you hae a high chance of getting stabbed just walking to it :v:
[editline]28th February 2011[/editline]
[QUOTE=NotMeh;28341777]Sorry but lower/upper abs don't actually exist. They are all one muscle and chances are that "lower abs" exercises will largely target the upper abs too.
[editline]28th February 2011[/editline]
Doing abs every day is just as pointless as it gets and doing a million different bodyweight exercises doesn't have much use either.
I still don't get why people treat abs like a different muscle. Do you work your biceps every day too?[/QUOTE]
I also do weighted incline sit ups (using a 5kg weight) I'll normally do around 3 sets of 20 with a minute rest inbetween and then go for another 3 sets after a 5 minute or so rest.
[QUOTE=sam.clarke;28340631]My programme, going twice a day. Once at lunch for an hour then after work.
Monday: Legs + upper abs
Tuesday: Back + lower abs + cardio
Wednesday: Chest + upper abs
Thursday: Shoulders + lower abs + cardio
Friday: Arms
Have only just started doing my legs and shoulders again after getting a bit lazy.
The question in my mind is always about how long to spend in the gym. I normally have half an hour at lunch and 1-1.5 hours after work. Would you say that is enough?[/QUOTE]
try going not more than an hour each time so throw in a bit more time at lunch and lessen the second work out
[editline]28th February 2011[/editline]
[QUOTE=NotMeh;28341777]Sorry but lower/upper abs don't actually exist. They are all one muscle and chances are that "lower abs" exercises will largely target the upper abs too.
[editline]28th February 2011[/editline]
Doing abs every day is just as pointless as it gets and doing a million different bodyweight exercises doesn't have much use either.
I still don't get why people treat abs like a different muscle. Do you work your biceps every day too?[/QUOTE]
you can workout abs everyday brah, I`m really not sure why but I`ve read it in many different places
it SHOULD be treated different than other muscle groups
It´s because the abdominals heal substantially faster than any other muscle group. I wouldn´t recommend every day but yeah close to it.
Monday: Bi's & Tri's
Tueday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Legs
Sat & Sunday: Rest
I swim when I can, which is getting to be less ans less these days.
Some of you guys have some fucked up schedules
You should probably elaborate on who and why.
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