Show me your workout plan [LVL2+ GAs incl.]

I don't have a workout plan, but I plan to workout... someday :P

Mainly because I am busy and tired. At most I'm lucky if I have an hour of "free time" in a day, and I prefer to spend that relaxing/gaming/watch TV/etc.

don't have a rigid plan but a routine which works best (most effectively) when i stick to it:

• ~ 90min full body workout in the local gym (machines, free weights, body weight) biggest muscle groups first
  and lower body exc. in between, to rest the upper part, every exc. 3 x times aiming for 6-12 reps depending ..
• 2-3 days of rest in between +cardio if i feel like it (currently 2, if "no time", i'd still would maintain by going 1 once a week )
• increase intensity if its going too well or simply motivated + substitute/change exercises with other ones every 6 months or so

been at it for for years and i certainly will continue as i'd see it as "body hygiene", much like having to eat/sleep ...
you just do it steadily - and if i'd ever ditch the gym, i could see myself doing calisthenics instead

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btw. whats your approximate workout?

here are you bump ! :3

2 months ago I finished my first try at beeing as lean as possible. Finished on 7-8% body fat. Now I'm happy with my looks and will just try to gain clean muscle slowly.
I do:
Monday: legs + abs
Wednesdey: back + biceps
Friday: shoulders + abs
Sunday: chest + triceps

Been taking my workous seriously for a year now :)

monday: sit ups, leg cruches, bicycle leg lifts, plank
tuesday & wednesday: squats, donkey kicks, and other leg exercisesI don't know the english names for some
thursday: triceps day
friday: biceps day with crunches, doorframe pulls, and pseudo planches
saturday: jogging and easy back exercieses
sunday: jogging( if missed on saturday) and push ups, plank rotations, shoulder taps.
usually i do 2x20 or 4x10 if I skipped some days. And I usually skip some days due to college obligations, but this would be my ideal exercise. if anyone has suggestions please do help!

Does getting out of bed in the morning count as a workout?

I go to physical therapy 3 times a week for my back. I'd workout otherwise but my back and arthritic knees (from years of banging them on the floor helping customers) plus 2 foot injuries prevent me from a vast majority of exercises.

My job pushing carts is really good exercise. I eat whatever I want and never gain weight but I don't understand why.

my workout plan is PokemonGO!
heh

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

No workout plans for the last 5-6 years I think. I just do what I want to do this day :D

Cycling and running.

I've been doing StrongLifts for past 2 months and really liking it so far. Before that I fell for the split memes but I saw little to no gain so I droped it. I workout on Mon, Wed, Fri and between that and weekends I do long walks in my local park, takes me around 1-1,5h and depending what path I choose I walk around 12-15km (according to the app I have on my phone). I hate running so that's not an option for me :P Back to StrongLifts, for now I just use 2 plans A & B, first one is 5x5 Squats, bench press and barbell row, 2nd 5x5 Squats and military press and 1x5 deadlift.

Only missed 2 weeks so far due to holidays in september and I feel sick since yesterday, possibly a flu so that will be another 2 weeks lost I guess :/

I love working out tho I'm lazy af :<
Now when I finally get my guts together I just put any mix on speakers and start random exercises together as interval training. Well, not that random, I just do what I feel I should do this particular day.
And I'm daily walking my doge out, 30+ minutes each time, two times a day.

Back in the day, I had some fun with different workouts and challenges from darebee. I was using this two the most often.
Hmm, maybe I should start using this site again :|

I just run 5km every tuesday, thursday and saturday (~26min). I used to do push-ups and sit-ups but now I'm busy until my head with the uni and I'm skipping them and, of course, losing muscles instead of fat now =( Anyway, thanks for the giveaways!

Start with a run. an hour on the treadmill
Shoulder Press
Bench Press
Fly
Hammer Curl
Overhead Tricep Extensions
Squats
Ankle Raises
Leg extension (and whatever the reverse is called; I can't remember right now)
Crunch
Russian Twist
Dumbbell Side Bend
Neck Lifts (front and back; somehow I never do side)
Kneeling one-armed Row

I'm forgetting something.

On average, in a week I'll do just a run 1 day, everything except the run 1 day, and the full routine 2 days.
It's not particularly set, I prefer to do the whole routine, but, sometimes I'm just not up for it, so I'll do just a run or just the weights.

bumpers

Get up
drink coffee
sit in front of PC
put kettle on for tea or coffee
get up and go outside to smoke
repeat
:)
edit: No sports, busted knee
Sometime it gets stuck, as if someone inserted a needle behind the kneecap xD

Current weekly plan = 3 strength training days & daily light cardio (~15-30 min jog/bike/swim)

Monday: Chest & Back (the Arnold)
Wednesday: Legs & Core
Friday: Shoulders & Arms

In terms of nutrition, I use MyFitnessPal for calorie and protein/macro tracking and have found that a modified version of fasted training has worked best for me. My goal currently is to cut down to about 12% bf, where I'm presently maybe around 20%.

These days I don't have a lot of time to get to the gym, so I bought a good set of heavy resistance bands and do a lot of bodyweight stuff at home & office like dips/pullups/pushups. In my 30s I'm focusing a lot more on overall health and looks instead of pure strength and bulk since I'm no longer active in competitive sports. I have to say, I enjoy my workouts a lot more now and feel and look a lot better than I ever have previously in my life... although I probably can't squat 465lbs anymore like I used to. :)

I've recently started alternating 2 days of 1 hour of running/fast walking + 15 minutes of stretching/sit ups/etc with 1 day of rest.

Running through this program my second time currently: http://www.bodybuilding.com/fun/shortcut-to-size.html

Sunday & Wednesday: Upper body
Monday & Thursday: Lower body and core

My workout is pretty much described in this video.

bump:3