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  #1  
Unread 11-22-2014, 04:27 PM
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Default Workout Program

Show us your training program here and tell us why.


My
training program, nowadays :

- Monday: Cardio / Crossfit
- Tuesday: Jogging
- Wednesday: Cardio / Crossfit
- Thursday: T
ime for Tea and Chocolate (my personal painkillers )
- Friday: Weight Training
- Weekends: Jogging, Swimming
and Walking with my dogs


WHY: I chose to focus on the part of Cardiorespiratory Endurance because I think that is my weakness. I always considered myself a person without resistance, strong but without the control of it. So, I'm trying to change it now.
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  #2  
Unread 11-22-2014, 10:53 PM
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Default Re: Workout Program

I'm currently doing calisthenics pretty much every weekday combined with some free weight training, reason being... well I find it really enjoyable and it seems to be getting me ripped a lot faster then just pure weight training.

Also I sometimes add high intensity interval training to the mix 3 times a week = only in running though. For example = 30 second sprint 1 min rest x 5.
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Unread 02-23-2016, 02:04 PM
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Default Re: Workout Program

Training in the morning on an empty stomach. Because I need to lose a few kilos and I decided to test my strength.

Aerobic: 50 minutes on the treadmill;
Light Weight training: Shoulder (5 kilos 2 sets 6 reps) + triceps ( 2 drop set: starting 20 kilos ending 5 kilos) and abdominal;
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Unread 02-23-2016, 07:21 PM
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Default Re: Workout Program

Haven't been working out since I started college. Once i'm done I'll get back to the usual 3 100's with weighted clothing. I look real hideous with this belly fat right now.
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  #5  
Unread 12-03-2016, 07:07 PM
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Default Re: Workout Program

My training program, nowadays:

5 sets of 4 to 6 reps;
Rest between sets of 1 minute and a half or up to 2 minutes;
Switch-off time: 3 minutes;

Exercise Plan - Increase Strength (High Load / Difficulty - Intense)

Monday : Chest + Shoulder + Upper Abdominal
Tuesday : Leg
Wednesday : Back + Lumbar (Lower back)
Thursday : Biceps + Triceps
Friday : Leg + Abdominal Oblique + Lower Abdominal
Saturday : Repeat the training sequence
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Unread 01-30-2017, 04:25 PM
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Default Re: Workout Program

I got a new training for hypertrophy, I will share some exercises of my favorite workout with you:

4 sets + 1 extra (less weigth) of 8 to 10 reps;
Rest between sets of 30 seconds to 1 minutes;


Monday : Leg + Shoulder + Abdominal Oblique + Lower Abdominal
Tuesday : Chest + Triceps + Abdominal Oblique + Upper Abdominal
Wednesday : Leg + Shoulder + Abdominal Oblique + Lower Abdominal
Thursday : Back+ Biceps + Lumbar (Lower back)
Friday : Leg + Shoulder + Abdominal Oblique + Lower Abdominal
Saturday : Chest + Triceps + Abdominal Oblique + Upper Abdominal

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In well-executed workout, I lose about 500 grams to 1 kilo. I sweat a lot

* Leg + Shoulder =

Dumbbell Walking Lunge
Leg Press - Sled 45° Leg Press
Squat
Smith (Calf)
Legue Press ( V position)
Stiff
Barbell Military Press (front)
Barbell Upright Row
Dumbbell Shoulder Press (2 times)
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Unread 01-31-2017, 11:40 PM
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Default Re: Workout Program

a woman after me own heart. good work me elemental. keep up ur programme of training. u will put ascended to shame soon
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  #8  
Unread 01-01-2018, 05:02 PM
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Default Re: Workout Program

My new training program, nowadays:

Monday : Leg + Chest + Cardio
Tuesday : Leg + Back+ Cardio
Wednesday : Leg + Chest + Cardio
Thursday : Leg + Back+ Cardio
Friday : Leg + Chest + Cardio

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  #9  
Unread 01-01-2018, 08:37 PM
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Default Re: Workout Program

Quote:
Originally Posted by Elementalkatana View Post
My new training program, nowadays:

Monday : Leg + Chest + Cardio
Tuesday : Leg + Back+ Cardio
Wednesday : Leg + Chest + Cardio
Thursday : Leg + Back+ Cardio
Friday : Leg + Chest + Cardio

Sounds amazing. And are you still fitting in walking the dogs and chocolate?

I am doing warm up arms,chest biceps, triceps, torso twists, marching, punching and leg stretches.
Then all in sets of 2 x 7 or 1 x 7 depending on ability.
Cool down similar to warm up.
3 x a week.
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  #10  
Unread 01-02-2018, 09:47 PM
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Default Re: Workout Program

I am training with a personal trainer to get in better shape before summer, I'm aiming to loose 10 kg. and getting a sixpack and my training program is a bit too long to write but i'll try to say a little.

Day 1:
20 min rowing
4x20 squats with 80 kg weights
3x20 leg press with 150kg weights
4x15 bulgarian split with 20 kg weights
4x20 front squat and I only hold a 10 kg weight when I do this
3x15 sit ups with a machine
3x12 russian twist
3x10 bicycle crunches
3x10 knee tuck
3x12 raised knee crunch

Day 2:

30 min running on a treadmill
4x20 dumbbell shoulder press with 40 kg weights
4x10 front raise with 20 kg weights
4x10 lateral raise 20kg weights
3x20 dumbbell press with 20kg weights
3x20 bench press
3x12 Russian twist
3x12 bicycle crunches
3x12 Knee tuck
3x12 Raised knee crunch

and it's too much to write what I eat as well as the remaining 3 days I have to exercise as well, so i'll let you guys see how I exercise twice a week and you can figure out what I do the other days.
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