your Exercises..

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    Mar 20, 2009 9:32 PM GMT

    RJ has hundreds of exercises for all muscles, with all kind of equipments.. It's good. But no one has the time to do most of them..

    So what are the exercies you do in your workout plan? and why do you think they are the best (you don't have to answer that, I know how much you hate questions...)

    For the leg exercise I do only 3 kinds of exercises: Squats , Lunges and calf exercise ... once in a million years I do some other esercises for the out him muscle and the inner thights ...

    I know it may be not enough .. what do you think ?
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    Mar 21, 2009 3:56 AM GMT
    Legs.. squats, barbell jump squats, stiff legged deadlifts, good mornings, calf "raises" on the leg press, ski jumpers.

    Chest.. barbell bench press (incline and flat), Hammer Strength iso chest press, dumbbell incline press, cable flys, dumbbell pull-over.

    Back.. pull-ups, lat pulldown, barbell rows, seated cable row, one-armed dumbbell row.

    Shoulders.. Smith machine shoulder press, dumbbell shoulder press, upright rows, cable lateral raise, cable reverse fly, bent-over shrugs, neck exercises.

    Arms.. close-grip bench press, cable tricep extension, cable bicep curls, alternate bicep curls on Free Motion machine, wrist curls, hammer curls with low pulley and rope, supination/pronation movements, plate pinches.

    Abs.. hanging leg raises, cable crunches, side bends.

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    Mar 21, 2009 12:39 PM GMT
    Legs.. squats (bulgarian split, normal weighted, single leg unweighted, jumping without weights) Lunges, stiff legged deadlifts, calf "raises" on the leg press, leg press, leg extension, leg curl

    Chest.. barbell bench press (flat), dumbbell bench press (incline and flat), dips. Push ups (wide and narrow arms)

    Back.. chin/pull-ups, lat pulldown, stiff legged deadlifts, one-armed dumbbell row. Pilates.

    Arms. .dips, triceps pull down, pull/chin ups, bicep curls (hehe). Seated cable row, push ups., dumbbell flies (to side and to front) over head press with dumbbells.

    Abs.. the pilates method ;)

    Makes me realize (1) not sure what I do for my shoulders (2) I don´t do a great deal for my chest.

    Any comments about glaring holes/imbalances welcome. I would do all of these over a week (working whole body but with different emphases each time) My gym is low tech and we don´t have fancy cable cross machines. Basic dumbbells, barbells and machines.
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    Mar 21, 2009 12:55 PM GMT
    Lostboy, how do you find the time to get all this in? Unless you're doing some complicated split workout program, all your exercises seem to add up to about 4 hours a day in the gym!
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    Mar 21, 2009 2:05 PM GMT
    hahah sorry if it wasn´t clear. I do three totally different routines a week. All are whole body and there is minimal overlap of exercises between workouts. There are actually only about 30 different exercises, which is 10 a session. Pilates in the 3 other days and one day off. It works well for me at the moment

    It tends to work out as Monday: legs emphasis, Wed: body weight (semi recovery) Friday: upper body emphasis. I like it as it gives me flexibility and variety but is still a routine (which helps me to be disciplined).
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    Mar 25, 2009 6:05 AM GMT
    Legs : squats, leg press, hamstring machine [laying down], calf [standing and sitting]

    chest: flat bench, dumbbell press, incline bench, cable flies, triceps pull

    back & shoulders: lawnmowers, t-bar row, upright row, militaries, shoulder press [dumbbells], cable crossovers, biceps with a short bar

    aerobics: elliptical daily for 30, running for 15 min at least 4x per week, spinning for 15 for 2-3x per week.
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    Mar 25, 2009 7:07 AM GMT
    I know this is off topic but it may go hand in hand with the subject for some guys like me: along with these workouts and they do look heavy to me, what does your food intake look like along side? This seems to be a problem for me.