Workout Routines

I've had a lot of people ask me to post my workout routine here. I've canceled my 24 hour fitness gym membership since we have an awesome gym at our complex. That mean that I wasn't able to attend group classes anymore...so I had to do a bunch of research and talked to a bunch of fitness people (it pays to befriend a lot of personal trainers :) and eventually came up with routines that are going to help me achieve my goal (it's ever changing so whatever that is...but i know I want to look good and less jiggly)

So here it is - remember, these routines are for me and my abilities - so if you plan on following them please adjust them accordingly based on your capabilities. Thanks.

I have three different routines - I change it up every three weeks.

Routine #1

Week 1                                  

M - Legs & Calves         
(Squats, Dead Lifts, Front Squats, Walking Lunges, Hack Squats)
(Standing Calves, Seated Calves)
 T - Chest/Back/Abs         
(Chest dips, Flat press, Incline DB Press, Incline DB Flyes)
(Seated Rows, T-Bar Rows, Lat Pulldowns)
(Decline Crunches, Cable Crunch)
W - Rest                      
(Rock climbing every other wednesday)

R - Delts/Traps/Calves             
(For now I have Flag Football on Thursdays so I usually do these some other days)
(BB Shoulder press, lateral raises, reverse pec deck, DB front raises)
(BB Shrug, Reverse Shrugs)
(Seated Calves, Standing Calves)
F - Triceps/Biceps/Abs           
(Triceps Dips, Lying Triceps Extensions, Overhead DB Extensions, DB Kickbacks)
(Straight Bar Curls, Reverse Curls, Alternating DB Curls, Concentration Curls)
(Decline Push Crunch, Cable Crunch, Twist Crunch)
S - Rest
S - Legs/Calves
(Squats, Dead Lifts, Front Squats, Walking Lunges, Hack Squats)
(Standing Calves, Seated Calves)

 I do 4 sets of each exercise 12 repetitions - last repetition the failure repetition and I rest about one minute between sets.

Week 2
M - Chest/Back/Abs
T - Rest
W -  Delts/Traps/Calves
R -  Triceps/Biceps/Abs 
F - Rest
S - Legs/Calves
S - Chest/Back/Abs


Week 3
M - Rest
T - Delts/Traps/Calves
W -  Triceps/Biceps/Abs 
R - Rest
F - Legs/Calves
S - Chest/Back/Abs
S - Rest

I also do at least 30 minutes of cardio after lifting.

Routine #2

Week 1/Week2/Week 3
M -Chest/Biceps/Abs
(Incline DB Press, Chest Dips, Peck Deck, Push Ups)
(Narrow grip curls, wide grip curls, hammer curls, incline drag curls)
(Decline push crunch, Cable crunch, twist crunch)
T - Hams/Calves
(Walking lunges, deadlifts, single leg split squat, leg curls, step ups)
(Standing calves, seated calves)

W - Rest
R - Back/Triceps/Abs
(Chins, wide grip rows, close pulldown, DB bent over rows)
(DB overhead ext., triceps dips, decline triceps ext, push downs)
(stomach vacuum, jack knife sit up, swiss ball crunch)
F - Delts/Calves
(DB Shoulder press, arnold press, lateral raises, rear delt pulls)
(Seated calves, leg press calves)

S - Glutes/Quads/Abs
(Side Lunges, glute ext, walking lunges)
(squats, hack squats, extensions)
(Pelvic lift, butterfly crunch, decline sit up)

S - Rest


Routine #3


Week 1
M -Chest/Delts/Abs
(Incline BB Press, Decline DB Press, Incline DB Flyes, Push Ups)
(Shoulder Press, Lateral Raises, bent over lat raises)
(Cable crunches, stomach vacuum)
T - Hams/Glutes/calves
(Romanian deads, standing leg curls, lying leg curls)
(walking lunges, side lunges)
(donkey calves, seated calves)

W - Triceps/Biceps/Abs
(Alt. DB curls, Hammer Curls, EZ bar curls)
(Decline EZ bar ext., overhead ext, pushdowns)
(jack knife sit ups, cable crunches)
R - Rest
F - Back/calves
(hyperextensions, pulldowns, close grip pulldowns, seated rows)
(seated calves, standing calves)

S - Quads/Glutes/Abs
(sissy squats, squats, extensions)
(walking lunges, glute ext.)
(Pelvic lift, butterfly crunch, decline sit up)

S - Chest/Delts/Calves
(Incline BB Press, Decline DB Press, Incline DB Flyes, Push Ups)
(Shoulder Press, Lateral Raises, bent over lat raises)
(leg press calves, seated calves)

Week 2
M - Rest
T - Hams/glutes/calves
W -  Triceps/Biceps/Abs 
R -  Back/calves
F - Rest
S - Quads/glutes/abs
S - Chest/Delts/Calves


Week 3
M - Hams/glutes/calves
T - Rest
W -  Triceps/Biceps/Abs 
R - Back/calves
F - Quads/glutes/abs
S -Rest
S - Chest/Delts/Calves

Proper Form is very critical when lifting. You should definitely do your research and learn how to properly execute each exercises before performing them at the gym. Proper form not only will give you great results but it will also prevent you from injuries. 

I recommend sites like http://www.exrx.net/Lists/Directory.html & http://www.bodybuilding.com/exercises/ to learn how to do each moves properly.

Again, these programs are for me and my goal. I try to stick with them as much as I can but sometimes life happens and I don't get to. With volleyball, football, rock climbing and whatever activities I have going on, it's very rare that I get to stick to the entire 3 week routine as laid planned.