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  • Your workout routine

    I have a workout routine, but it's not exactly complete. I don't belong to a gym, and I only have a barbell set with a max of 60 pounds. I mostly do calisthenics.

    I started working out because I'm too skinny, and muscle mass is important in fighting aging. I'm 42 now, so I need to gain muscle mass.

    What is your workout routine?


  • #2
    Monday - Chest
    3 sets - 20-30 reps - push ups
    3 sets - 20-30 reps - nautilus press
    3 sets - 20-30 reps - nautilus incline press
    3 sets - 20-30 reps - pec deck machine

    Tuesday - Back
    3 sets - 20-30 reps - pull ups
    3 sets - 20-30 reps - seated rows
    3 sets - 20-30 reps - lat pull downs
    3 sets - 20-30 reps - t bar rows

    Wednesday - Shoulders
    3 sets - 20-30 reps - arnold press
    3 sets - 20-30 reps - laterals
    3 sets - 20-30 reps - front raises

    Thursday - Biceps & Triceps
    3 sets - 20-30 reps - nautilus curl machine
    3 sets - 20-30 reps - ez curls cable
    3 sets - 20-30 reps - hammer curls
    3 sets - 20-30 reps - push downs

    Friday
    Treadmill 45 minutes 65-75% MHR
    Sat/Sun off
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    • #3
      It's really a variation of that. I don't do much legs and I try to run a lot more than that.

      Also, if you are looking for mass....do less reps. 3 sets of 8-10.

      My workout is designed to allow me to still play hoops and golf.
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      -Barry Goldwater

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      • #4
        I do curls everynight.

        Approximately 8 reps per night. Start at 12 oz, and work my way down.

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        • #5
          El Birdo, is that at the gym, or do you have equipment at home? I really don't want to join a gym.

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          • #6
            Right hand on mouse, left hand in crotch. The amount of time varies, however.

            Dat's right!

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            • #7
              Originally posted by Hollywood View Post
              I do curls everynight.

              Approximately 8 reps per night. Start at 12 oz, and work my way down.
              pansy...I start at 24 or 16oz.
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              • #8
                Push ups for the front, Pullups for the sholders and the back. Reverse push ups where you have a low hanging bar say 3 feet off the ground and you pull your self up. Your body weight is the resistance. legs are squats single leg and with a ball against the wall. Lunges work as well.

                THis link has some good ideas with out having to belond to a gym.
                http://www.mensfitness.com/workout/88

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                • #9
                  Originally posted by El Birdo 1 View Post
                  Monday - Chest
                  3 sets - 20-30 reps - push ups
                  3 sets - 20-30 reps - nautilus press
                  3 sets - 20-30 reps - nautilus incline press
                  3 sets - 20-30 reps - pec deck machine

                  Tuesday - Back
                  3 sets - 20-30 reps - pull ups
                  3 sets - 20-30 reps - seated rows
                  3 sets - 20-30 reps - lat pull downs
                  3 sets - 20-30 reps - t bar rows

                  Wednesday - Shoulders
                  3 sets - 20-30 reps - arnold press
                  3 sets - 20-30 reps - laterals
                  3 sets - 20-30 reps - front raises

                  Thursday - Biceps & Triceps
                  3 sets - 20-30 reps - nautilus curl machine
                  3 sets - 20-30 reps - ez curls cable
                  3 sets - 20-30 reps - hammer curls
                  3 sets - 20-30 reps - push downs

                  Friday
                  Treadmill 45 minutes 65-75% MHR
                  Sat/Sun off
                  No free weights?

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                  Can't buy what I want because it's free..."
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                  • #10
                    Originally posted by 007 View Post
                    No free weights?

                    Actually, I do variations.

                    Really, the only free weights I do are bench, biceps and triceps (sometimes).

                    I work out at the Clayton Center, so my workout needs to be geared towards the machines.
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                    "When you say 'radical right' today, I think of these moneymaking ventures by fellows like Pat Robertson and others who are trying to take the Republican Party and make a religious organization out of it. If that ever happens, kiss politics goodbye."
                    -Barry Goldwater

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                    • #11
                      Is something like a Bowflex worth it, or is the workout too limited?

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                      • #12
                        I'm surprised there hasn't been a Kenny Banya reference yet.

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                        • #13
                          Originally posted by El Birdo 1 View Post
                          Actually, I do variations.

                          Really, the only free weights I do are bench, biceps and triceps (sometimes).

                          I work out at the Clayton Center, so my workout needs to be geared towards the machines.
                          Gotcha...

                          I do the like muscles workout method: biceps and back on one day, chest and triceps on another...

                          Monday/Thursday would be biceps/back and Tuesday/Friday would be chest/triceps with Wednesday off...

                          "Can't buy what I want because it's free...
                          Can't buy what I want because it's free..."
                          -- Pearl Jam, from the single Corduroy

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                          • #14
                            Originally posted by ksbluesfan View Post
                            Is something like a Bowflex worth it, or is the workout too limited?
                            If I were you, I'd just buy a treadmill, a bench and some free weights at Play It Again Sports. If you have room in your basement or garage, you'll save a ton of money that way. I do it this way because I just don't have the time to drive to a gym each time I want to work out.
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                            • #15
                              Originally posted by dhaab View Post
                              If I were you, I'd just buy a treadmill, a bench and some free weights at Play It Again Sports. If you have room in your basement or garage, you'll save a ton of money that way. I do it this way because I just don't have the time to drive to a gym each time I want to work out.
                              I was going to check Play It Again Sports for a Bowflex or something like that. You're probably right -- I'd be better off with a bench and free weights.

                              I work from home, so I want to workout at home as well. When I was going to the office, joining a club made more sense. My dream is to have an endless pool.

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