Workout Routines

**KidRok's Lady** · 01-10-2005, 08:25 PM

Here is a routine that splits your body in two.
You can use this and double it for a 4 day/week workout. Or pick up similar exersizes in the other routines to mix things up.

Workout-1

Incline DB.............................3 x 10-15
Flye.......................................3 x 10-15
Wide Pulldown......................3 x 10-12
Cable Row............................3 x 10-12
DB Shoulder press................3 x 10-12
Hypers..................................3 x 15-20
Abs.......................................4 (2 ex, 2 sets ea)
Cardio....................................low impact

Workout-2

Leg Curl................................3 x 10-15
DB stiff-leg deadlift...............3 x 10-15
Leg Press.............................3 x 10-12
..............................or 8-10 with heavier weights
Walking DB lunges................3 x 10-15
Calf Raise.............................3 x 10-15
Tri Pushdown.......................3 x 10-12
BB Curl..................................3 x 10-15
Abs......................................4 (2 ex, 2 sets ea)
Cardio....................................low impact

On days that you don't use the weights, you would do more cardio.

**KidRok's Lady** · 01-10-2005, 08:38 PM

This will get you in & out of the gym somewhat fast.
Strive for reps of 10-12 each set.

Workout-1
DB Incline..........................3
DB Flye..............................2
Tri Pushdown....................3
DB Curl..............................3
Abs....................................4 sets
Cardio

Workout-2
Leg Curl.............................3
Leg Press..........................3
Abductor............................2 (20-25 reps)
Adductor............................2 (20-25 reps)
Db stiff-leg deadlift............2
Walking lunges..................1
Calf Raise..........................2
Hypers...............................2
Cardio

Workout-3
Wide Pulldown......................3
Cable Row............................3
Lat Pushdown or Pullover.....3
DB Shoulder press................3
Side lateral...........................2
Rear lateral...........................2
Abs.......................................4 sets

**KidRok's Lady** · 01-10-2005, 09:04 PM

Here's a workout that KR put together for our boys:

Workout-1
Incline .....................3
Flat Bench................ 3
Dips.......................... 2
Shoulder press......... 3
Side lateral............... 3
Pushdown................ 3

Workout-2
Leg Ext..................... 3
Leg Curl.................... 3
Press or Squat ..........3
Calf Press ................ 3
Abs .......................... 3

Workout-3
Wide Pulldown......... 3
DB Row.................... 3
Deadlift.................... 3
Rear lateral.............. 3
Shrugs .................... 2
BB Curl..................... 3

Similar to the others isn't it?

Kanzensan · 12-03-2006, 10:21 AM

hi girls,

I was wondering if any of those workouts would be good for my gf that has just started to train?

She only has barbells and dumbells. I have got her to do only hard leg exercises at the moment such as lunges, squats and deadlifts etc to keep the HR up to a max and cardio on the 2nd days.

heh I wish she would follow the diet a bit more tohugh.

She is trying to lose weight mainly, not get big. I do take note she needs to maintain/build muscle mass though in order to lose weight easier.

miltygirl · 12-03-2006, 11:15 AM

Thanks KRL. I am going to try this. I like the fast routine too. I sometimes don't have much time and I feel like I am cheating If I don't get a certain amount done before it's time to leave. I also like to change things around. I will let my son try the other routine. I'll let you know how it goes.
thanks,
miltygirl

SWEETIE · 12-21-2006, 10:43 AM

I like the 3 day routine also. I have slacked on the cardio- feel like I'm burning up everything I am trying to gain???

**KidRok's Lady** · 01-02-2007, 10:03 PM

HI

I'm glad you like this sample. I have a few others if you need any changes.
I even have one that hits all the core muscles each time. Why? Because I have trouble getting to the gym while working full-time and going to school part-time. The last few semesters have been tough.

SWEETIE · 01-04-2007, 05:10 PM

I really like your 3 day workout. Because I am so short on time, I normally only have about 30-45 mins in the morning to push it hard. Most of the time I have to do it in 4 days but I will work on "target areas" on that day. In the evenings I have more time but the gym is too busy with people who socialize and get in the way while they sit on the machines watching. Weekends I can workout with my boyfriend with no interruptions and he pushes me harder than I do myself.

**KidRok's Lady** · 01-04-2007, 09:18 PM

Quote:

Originally Posted by SWEETIE

.......but the gym is too busy with people who socialize and get in the way while they sit on the machines watching.........

That's when you walk up to them and say something like "How many more sets do you have?" It wakes them up and they realize

that they're being rude.

SWEETIE · 01-05-2007, 03:48 PM

The last time the guy was watching me, I just walked over and started adding to the weight on the machine and told him if he couldn't lift it, get up. Kinda bitchy - not to mention I am very little so I am sure it insulted him. oh well. I'm not there to win anybody over!

**KidRok's Lady** · 01-05-2007, 10:27 PM

Quote:

Originally Posted by SWEETIE

The last time the guy was watching me, I just walked over and started adding to the weight on the machine and told him if he couldn't lift it, get up. Kinda bitchy - not to mention I am very little so I am sure it insulted him. oh well. I'm not there to win anybody over!

LOLOLOL!!

I'm very small & wondered if I was making some skinny guy feel uncomfy by using the same dumbells as he was once.

Que_66 · 01-13-2007, 10:27 PM

Quote:

Originally Posted by KidRok's Lady

This will get you in & out of the gym somewhat fast.
Strive for reps of 10-12 each set.

Workout-1
DB Incline..........................3
DB Flye..............................2
Tri Pushdown....................3
DB Curl..............................3
Abs....................................4 sets
Cardio

Workout-2
Leg Curl.............................3
Leg Press..........................3
Abductor............................2 (20-25 reps)
Adductor............................2 (20-25 reps)
Db stiff-leg deadlift............2
Walking lunges..................1
Calf Raise..........................2
Hypers...............................2
Cardio

Workout-3
Wide Pulldown......................3
Cable Row............................3
Lat Pushdown or Pullover.....3
DB Shoulder press................3
Side lateral...........................2
Rear lateral...........................2
Abs.......................................4 sets

What can I substitute for the highlighted exercises if all I have are free weights and this weight bench w/tower & leg curl attachment?

http://i68.photobucket.com/albums/i9...eiderbench.jpg

Sentinel · 01-14-2007, 12:56 AM

hey thanks for this thread.....ive been searching for a program for my gf

peace

Sentinel

**KidRok's Lady** · 01-14-2007, 09:21 PM

I always run everything by KR before I post. So here are your substitues:

Abductor/adductor substitute: Try Plie’ squats. Stand straight upright with legs spread wide (well past shoulder width) and feet pointed out at a 45 degree angle, hold a DB with both hands, let it hang at the centerline of your body. Now keeping your back straight, slowly squat down as if you were going to sit in a chair, go to parallel or deeper (without the DB hitting the floor), then back up.
Try 2-3 sets, your inner thighs will feel it!
http://www.fitrex.com/fitness_info/exercise298.html

Hypers: Place a light BB across your shoulders as if to do squats. Keep legs straight and SLOWLY lean forward then back up.
2 sets of 10-15 should be plenty.
http://www.exrx.net/WeightExercises/...odMorning.html

Cable row: Either a bentover BB row or DB row will work nicely.
http://www.exrx.net/WeightExercises/...ntOverRow.html
http://www.exrx.net/WeightExercises/...ntOverRow.html

Lat Pushdown or Pullover: Do a BB DB pullover while lying across the bench.
http://www.exrx.net/WeightExercises/...BPullover.html

01-10-2005, 08:25 PM	#1
KidRok's Lady Hottie Moderator Join Date: Feb 2004 Location: CNY Posts: 2,659	Workout Routines Here is a routine that splits your body in two. You can use this and double it for a 4 day/week workout. Or pick up similar exersizes in the other routines to mix things up. Workout-1 Incline DB.............................3 x 10-15 Flye.......................................3 x 10-15 Wide Pulldown......................3 x 10-12 Cable Row............................3 x 10-12 DB Shoulder press................3 x 10-12 Hypers..................................3 x 15-20 Abs.......................................4 (2 ex, 2 sets ea) Cardio....................................low impact Workout-2 Leg Curl................................3 x 10-15 DB stiff-leg deadlift...............3 x 10-15 Leg Press.............................3 x 10-12 ..............................or 8-10 with heavier weights Walking DB lunges................3 x 10-15 Calf Raise.............................3 x 10-15 Tri Pushdown.......................3 x 10-12 BB Curl..................................3 x 10-15 Abs......................................4 (2 ex, 2 sets ea) Cardio....................................low impact On days that you don't use the weights, you would do more cardio. __________________ Kid's Wench and Bon-Bon's sis Ask me about FitnessXLOnline.com www.TrueProtein.com use FXL222 for a discount on your 1st purchase Last edited by KidRok's Lady : 01-10-2005 at 08:42 PM.*

01-10-2005, 08:38 PM	#2
KidRok's Lady Hottie Moderator Join Date: Feb 2004 Location: CNY Posts: 2,659	A three-day routine This will get you in & out of the gym somewhat fast. Strive for reps of 10-12 each set. Workout-1 DB Incline..........................3 DB Flye..............................2 Tri Pushdown....................3 DB Curl..............................3 Abs....................................4 sets Cardio Workout-2 Leg Curl.............................3 Leg Press..........................3 Abductor............................2 (20-25 reps) Adductor............................2 (20-25 reps) Db stiff-leg deadlift............2 Walking lunges..................1 Calf Raise..........................2 Hypers...............................2 Cardio Workout-3 Wide Pulldown......................3 Cable Row............................3 Lat Pushdown or Pullover.....3 DB Shoulder press................3 Side lateral...........................2 Rear lateral...........................2 Abs.......................................4 sets __________________ Kid's Wench and Bon-Bon's sis Ask me about FitnessXLOnline.com www.TrueProtein.com use FXL222 for a discount on your 1st purchase Last edited by KidRok's Lady : 01-10-2005 at 08:54 PM.*

01-10-2005, 09:04 PM	#3
KidRok's Lady Hottie Moderator Join Date: Feb 2004 Location: CNY Posts: 2,659	for teenagers Here's a workout that KR put together for our boys: Workout-1 Incline .....................3 Flat Bench................ 3 Dips.......................... 2 Shoulder press......... 3 Side lateral............... 3 Pushdown................ 3 Workout-2 Leg Ext..................... 3 Leg Curl.................... 3 Press or Squat ..........3 Calf Press ................ 3 Abs .......................... 3 Workout-3 Wide Pulldown......... 3 DB Row.................... 3 Deadlift.................... 3 Rear lateral.............. 3 Shrugs .................... 2 BB Curl..................... 3 Similar to the others isn't it? __________________ Kid's Wench and Bon-Bon's sis Ask me about FitnessXLOnline.com www.TrueProtein.com *use FXL222 for a discount on your 1st purchase

01-02-2007, 10:03 PM	#7
KidRok's Lady Hottie Moderator Join Date: Feb 2004 Location: CNY Posts: 2,659	HI I'm glad you like this sample. I have a few others if you need any changes. I even have one that hits all the core muscles each time. Why? Because I have trouble getting to the gym while working full-time and going to school part-time. The last few semesters have been tough. __________________ Kid's Wench and Bon-Bon's sis Ask me about FitnessXLOnline.com www.TrueProtein.com *use FXL222 for a discount on your 1st purchase

01-14-2007, 09:21 PM	#14
KidRok's Lady Hottie Moderator Join Date: Feb 2004 Location: CNY Posts: 2,659	I always run everything by KR before I post. So here are your substitues: Abductor/adductor substitute: Try Plie’ squats. Stand straight upright with legs spread wide (well past shoulder width) and feet pointed out at a 45 degree angle, hold a DB with both hands, let it hang at the centerline of your body. Now keeping your back straight, slowly squat down as if you were going to sit in a chair, go to parallel or deeper (without the DB hitting the floor), then back up. Try 2-3 sets, your inner thighs will feel it! http://www.fitrex.com/fitness_info/exercise298.html Hypers: Place a light BB across your shoulders as if to do squats. Keep legs straight and SLOWLY lean forward then back up. 2 sets of 10-15 should be plenty. http://www.exrx.net/WeightExercises/...odMorning.html Cable row: Either a bentover BB row or DB row will work nicely. http://www.exrx.net/WeightExercises/...ntOverRow.html http://www.exrx.net/WeightExercises/...ntOverRow.html Lat Pushdown or Pullover: Do a BB DB pullover while lying across the bench. http://www.exrx.net/WeightExercises/...BPullover.html __________________ Kid's Wench and Bon-Bon's sis Ask me about FitnessXLOnline.com www.TrueProtein.com *use FXL222 for a discount on your 1st purchase

12-03-2006, 10:21 AM	#4
Kanzensan New Member Join Date: Aug 2005 Location: Melbourne, Australia Posts: 44	hi girls, I was wondering if any of those workouts would be good for my gf that has just started to train? She only has barbells and dumbells. I have got her to do only hard leg exercises at the moment such as lunges, squats and deadlifts etc to keep the HR up to a max and cardio on the 2nd days. heh I wish she would follow the diet a bit more tohugh. She is trying to lose weight mainly, not get big. I do take note she needs to maintain/build muscle mass though in order to lose weight easier.

12-03-2006, 11:15 AM	#5
miltygirl Lightweight Member Join Date: Nov 2006 Location: Clearbrook, Virginia Posts: 373	Thanks KRL. I am going to try this. I like the fast routine too. I sometimes don't have much time and I feel like I am cheating If I don't get a certain amount done before it's time to leave. I also like to change things around. I will let my son try the other routine. I'll let you know how it goes. thanks, miltygirl

12-21-2006, 10:43 AM	#6
SWEETIE New Member Join Date: Dec 2006 Posts: 19	I like the 3 day routine also. I have slacked on the cardio- feel like I'm burning up everything I am trying to gain???

01-04-2007, 05:10 PM	#8
SWEETIE New Member Join Date: Dec 2006 Posts: 19	I really like your 3 day workout. Because I am so short on time, I normally only have about 30-45 mins in the morning to push it hard. Most of the time I have to do it in 4 days but I will work on "target areas" on that day. In the evenings I have more time but the gym is too busy with people who socialize and get in the way while they sit on the machines watching. Weekends I can workout with my boyfriend with no interruptions and he pushes me harder than I do myself.

01-05-2007, 03:48 PM	#10
SWEETIE New Member Join Date: Dec 2006 Posts: 19	The last time the guy was watching me, I just walked over and started adding to the weight on the machine and told him if he couldn't lift it, get up. Kinda bitchy - not to mention I am very little so I am sure it insulted him. oh well. I'm not there to win anybody over!

01-14-2007, 12:56 AM	#13
Sentinel Banned by Skip for being a bitch Join Date: Feb 2006 Location: Trinity University, San Antonio, Texas Posts: 4,225	hey thanks for this thread.....ive been searching for a program for my gf peace Sentinel

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