Post your WORKOUT routine

[Deleted]

run 10miles 3 times a week.
3 hours of marital arts 3 times a week
sunday usually go for a ride or a hillrun.

cant stand the gym, to many people posing and doing nothing much.

[Deleted]

Sit in chair and eat cheetos until they are all gone.
Rinse and repeat.

Seriously I don't workout much as I don't feel the need to.

[Deleted]

190 pounds at age 13? Then you were just fat.

I was 5'10 at age 13-14 and i was about 180 pounds. Needless to say, i was a pretty big guy, in fact i was the biggest kid in class, and when i say biggest i mean fattest.

If he was fit at that age(at 190lbs) he would've been a titan of a boy!

[Ibbi]

Sit in chair and eat cheetos until they are all gone.
Rinse and repeat.

Seriously I don't workout much as I don't feel the need to.

Hah, yeah same here... and I can do several thousand mouse clicks with my index finger in a day's time.

[Deleted]

Day A
Deadlift
Bent-over row
Shoulder press

Day B
Squat
Pull-up/chin-up
Bench press

I go every day/two days and fill these days up with another 2 extra workouts (leg extension, chest fly, crunch, row etc)

[Shadowpain]

Shoulder injury so just cardio every second day, 2 months without gym now

[Rhylix]

Crossfit WOD in the morning, 3 work / 1 rest day, run in the afternoon every other day, alternating sprint intervals and hill sprints

[Jackmoves]

I don't really enjoy the gym, I go there every now and then when my girlfriend wants company, so I do really basic things, I either put up small "traffic cone's" and beep test myself or I run around the local park, about 7km. I do that almost every day.

With that I try to do all the basic lifts at home with my own weights.
Oh and I do "ranger rests" etc as well(no idea what you call it in english tbh), I kind of hate it but it's fucking great, hurts though doesn't it

[Jalfrezi]

190 pounds at age 13? Then you were just fat.

lol of course, i must have been fat if you say so, god forbid i might have any muscle mass, and not be a stick insect like 150lbs!... weird tho for a fatty to make both county x-country and 200m. wish I still had my certificates to prove it. but ah well. i'll just have to live with the fact that i was a very fast michelin man.

[Bovvzer]

Monday: Chest
Tuesay: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms

[Deleted]

lol of course, i must have been fat if you say so, god forbid i might have any muscle mass, and not be a stick insect like 150lbs!... weird tho for a fatty to make both county x-country and 200m. wish I still had my certificates to prove it. but ah well. i'll just have to live with the fact that i was a very fast michelin man.

Yeah.... except that you cant have muscles like a full grown man at the age of 13 because you arent fully developed.

[Jalfrezi]

Yeah.... except that you cant have muscles like a full grown man at the age of 13 because you arent fully developed.

People develop at different rates. For example in 2001, I went on a rugby tour of Australia for 4 weeks with my school. I was 17 at the time... and the ANIMALS they had over there, one of the families I stay with, had a son age 14... he was about 6'2 and a monster! He made our No.8 looks small... and he played for England under 18's. Yet on the flip side of that, there were 2 guys in my class, one a month or sol older than me, and one about 4 months younger and they were tiny! and I mean really tiny! 5'3 and skinny. Fully healthy though, no disabilities or anything... and they never grew.

So like I say... people develop differently.

[koodledrum]

man i feel shit now! Twice a week, jog/walk 1.75 miles (or there abouts) over 25 minutes on the treadmill, cycle 5 miles over 20 minutes & row 1.5km, i aint gonna be ripped any time soon but it's better than sitting on my ass doing nothing i suppose!

[Deleted]

Gym Mon, Wed, Fri. Alternate between an A and a B.

A
Squats
Deadlifts
Bench Press
Military Press
Lat Pull-downs

B
Hack Squats
SLDL
DB Shoulder Press
BOR
Dips

Yes it's TTFB

Then 5-a-side matches every Tuesday and training Thursday. Sundays I usually go for a light jog in the morning or evening just for fun, there's a nice trail a few minutes run from where I live and it's nice to jam in headphones and just forget everything for an hour.

[iLive]

Split 1: ab workouts, benchpress, bumbbell decline press, dumbbell shoulder press, dumbbell side laterals, barbell skull crusher.
Split 2: barbell squat, barbell deadlift, barbell calf raise, bent over barbell row, chin up, cable row, dumbbell curl.

I do each 3 times a week resulting in 1 day for rest. Doing 3 sets and 6-8 repetitions, and the first set is always drop set. My goals is to grow, not get strong. Currently at 70kg and want to weigh 75+.

[Deleted]

Day 1 (Sunday)
10 minute cardio warm-up
Bodyweight Squat (Quadriceps)
2 sets, 10-12 reps
Barbell Squat (Quadriceps)
3 sets, 8-12 reps
Dumbell Rear Lunge (Quadriceps)
3 sets, 8-12 reps
Olympic Squat (Quadriceps)
3 sets, 8-12 reps
Romanian Deadlift (Hamstring)
3 sets, 8-12 reps
Lying Leg Curls (Hamstring)
3 sets, 8-12 reps
Standing Calf Raises (Calves)
3 sets, 8-12 reps
Seated Calf Raises (Calves)
3 sets, 8-12 reps

Day 2 (Monday)
20 Minute Cardio jog moderate

Day 3(Tuesday)
10 minute cardio warm-up
Pushups (Chest)
2 sets, 10-12 reps
Barbell Incline Press Up (Chest)
3 sets, 8-12 reps
Dumbell Bench Press (Chest)
3 sets, 8-12 reps
Wide-Grip Shoulder Press (Shoulder)
3 sets, 8-12 reps
Narrow-Grip Shoulder Press (Shoulder)
3 set, 8-12 reps
Triceps Dumbell Pull-ups (Triceps)
3 sets, 8-12 reps
Bench Dips (Triceps)
3 sets, 8-12 reps
Crunches (Abs)
3 sets, 8-12 reps
Planking (Abs)
3 sets, 1 minute minimum

Day 4 (Wednesday)
20 Minute Cardio jog morderate

Day 5 (Thursday)
10 minute cardio warm-up
Butt Lift (Glutes)
2 sets, 10-12 reps
Barbell Deadlift (Lower Back)
3 sets, 8-12 reps
Bent Over Barbell Row (Middle Back)
3 sets, 8-12 reps
One Arm Dumbell Row (Middle Back)
3 sets, 8-12 reps
Wide-Grip Lat Pull down (Lats)
3 sets, 8-12 reps
Close-Grip Lat Pull down (Lats)
3 sets, 8-12 reps
Hammer Pull Curls (Biceps)
3 sets, 8-12 reps
Concentration Curls (Biceps)
3 sets, 8-12 reps

Day 6 (Friday)
Rest day

Day 7 (Saturday)
Rest Day

I got this work-out plan from Bodybuilding.com Find a Plan, mind you this is the teen work-out plan. If you go back to Find-A-Plan you can change the age and gender. Do all at a moderately slow speed with a weight of 60-80% of your maximum strength.
I have been following this plan for circa 3 months and it makes serious drastic changes. Body fat reduction, muscle expansion even without the additional protein shakes and muscle build-up pills. Currently dropped from 17% body fat to 11%.

[quintpp]

Day 1 :Chest & Biceps
Day 2 :Back
Day 3 : Recovery or day off
Day 4 elts & Triceps
Day 5 :Legs

[jatox]

5x5 stronglifts at the moment, running it pretty basic right now.

Mondays; 5x5 squat, deadlift and bench.

Wednesdays; 5x5 squat, deadlift and incline-bench.

Fridays; 5x5 squat, deadlift and decline-bench.

Normally end it all with 3 sets of broad dips, mainly to drain the rest out of my triceps and shoulders.

[Waaldo]

I just run every morning. Where I run they have places where you can do push-ups, pull ups, crunches, etc. so sometimes I'll stop and do those. I don't care about building muscles mass because I think it's a utterly useless trait, as long as I stay fit I'm happy.

[Dazzy]

Started p90x 2 years ago, went from 230 lbs to 205 in 5 weeks, shot myself in the wrist (2 1/2 staple). (followed the meal plan)

started p90x again recently, in the 11th week now, NOT following the meal plan, I eat normal meals but I did cut out all the extra crap I ate, ice cream/chips/candies etc.
Was 211 at the start this time, 189 currently, 40 years old and in the best shape of my life, feeling great.

At the end of this 90 days I'll will be doing p90x2 for bulk mixed in with a little turbofire (for those that know what that is, wish me luck)