Wanted to share my Workout Routine.

[term]

Well, I've messed around with many different workout routines, and I've finally created the best one so far and I'd like to share it with all of you guys and gals.

On Monday, Wednesday, and Friday, I do all of these push and pull compound exercises:

1: Barbell Military Press x 2 x 7
2: Barbell Bench Press x 2 x 7
3: Barbell Bent-over Row x 2 x 7
4: Barbell Straight-Leg Dead-Lift x 2 x 7
5: Dumbbell Step-up x 40 (20 each leg) <-- I'd do Barbell Squats, but my tendons in my left calf are really tight still after breaking my fibula and I fall over with too much weight on the barbell :( Also, this exercise is great for increasing your heart rate. Stand close to the bench to work your Quads.
6: Weighted Crunches x 20
7: Leg Lifts x 20
8: Bench Dips x 20
9: Cable Front Pull-down x 2 x 7

Also, on each day, I focus on two muscle groups (Monday: Biceps and Chest; Wednesday: Shoulders and Legs; Friday: Triceps and Back.) The two muscle groups include a smaller one (biceps) and a larger one (chest.) Exercises #6, #7, and #8, are for my climbing (gotta have strong forearms to do any climbing.)

Monday (Biceps and Chest):

1: Barbell Curl x 10
2: Lever Chest Press x 10
3: Dumbbell Incline Curl x 10
4: Lever Incline Chest Press x 10
5: Dumbbell Concentration Curl x 10
6: Barbell Wrist Curl x 10
7: Barbell Reverse Wrist Curl x 10
8: Dumbbell Hammer Curl x 10

Wednesday (Shoulders and Legs):

1: Dumbbell Front Raises x 10
2: Dumbbell Squats x 10
3: Dumbbell Lateral Raises x 10
4: Lever Leg Extensions x 10
5: Dumbbell Shoulder Press x 10
6: Barbell Wrist Curl x 10
7: Barbell Reverse Wrist Curl x 10
8: Dumbbell Hammer Curl x 10

Friday (Triceps and Back):

1: Cable Pushdown x 10
2: Dumbbell Bent-over Row x 10
3: Dumbbell Triceps Extension x 10
4: Barbell Shrug x 10
5: Barbell Close Grip Bench Press x 10
6: Barbell Wrist Curl x 10
7: Barbell Reverse Wrist Curl x 10
8: Dumbbell Hammer Curl x 10

I should also mention that this workout I'm doing is primarily for fat loss, not huge muscle gains. If you're a newbie, you'll gain muscle doing any form of weight training (at least I have.) So, for you experts, this probably isn't your routine... but for us just starting out or maybe interested in fat loss, try it out.

I also do 10 minutes of HIIT after lifting (I drink my whey and water before so I won’t devour my muscle.) 3 minutes of warm-up, 5 minutes of HIIT (15 seconds of sprinting/45 seconds of jogging), 2 minutes of cool-down. In all, it takes me usually one hour to complete this routine.

[miskiw]

wow wow wow... am I understanding this correctly.. on every workout day (M,W,F) you do 9 of those first exercises THEN do an extra 8 after that!!!!!!!

that's like 4 hours in the gym... far to much!.. I hope I am not understanding correctly!

[term]

Yeah, that's the routine. In all, it's only 250 reps. Like I said, I'm done in roughly an hour and I get a great burn.

[miskiw]

oh I thought you were doing multiple sets of your "specialty" exercises .. not just 10 reps...

that ain't to bad then...

are you truely pushing your self with your 10 reps? what I mean is do you think you could do an 11th rep and just stoping at 10.. or is 10 reps your "max" for that lift ?

[term]

No, it isn't my max for the lift. I pick a weight that I know I can do 10 reps on, but tough enough that it takes moderate effort.

[miskiw]

but with the weight you choose could you do 15 reps if you wanted to???

because really the only important reps are the last few reps before 'failure'........ if you are doing 10 reps but can actually perform 15 then you are just wasting your time

[Brewsky]

Agreed. If your not making some nasty faces on those last few reps, then its too light! Seriously tho, I have had a problem with going so heavy that I strain so hard I pull muscles in my neck. Now that Fawking SUCKS.

Sounds good tho man. Just PUSH hard.

[term]

I am hardly wasting my time doing only 10 reps. I said before, this routine isn't for muscle gains... it's for fat loss. When you put stress on a muscle, it's being worked. And, when it's being worked, it will create a metabolic burn, and fat loss will occur. I've done this routine, along with climbing 3-4 days a week, HIIT cardio 3 days a week, a proper diet, and I've lost fat. And, I'm meeting my goals.

[miskiw]

well if you are meeting your goals ... sounds good.. but you must remember... the more muscle you have the faster you burn fat metabolically!... that means a guy with 100lbs of lean muscle mass will burn far less calories then a person with 150 lbs of lean muscle mass WHILE doing Nothing....

but if it's working for you .. go with it till it stops working... sounds like you are more interested in your endurance... so your workout seems to fit the goal

keep it up