WEEK 151 :: How Can One Make Their Workout Fun?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: How Can One Make Their Workout Fun?

For the week of: 3/11 - 3/16
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Building muscle and losing fat are great in the long-term, but can be far from fun in the short-term.

How can one make their workout fun?

What is a good routine for someone looking for a little fun in their workout? Be specific.

Which is harder to make fun; weightlifting or cardio?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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[DE_58]

Building muscle and losing fat are great in the long-term, but can be far from fun in the short-term.

How can one make their workout fun?
A trainee can employ a huge variety of tactics to make their workout more enjoyable. Depending on his or her goals, one can tailor their routine so that they make gains and enjoy it. For example, lets say we have your average fitness-oriented person at the gym. Their usual routine bores them as they spend hours on a treadmill or doing curls. New, challenging movements and different forms of cardiovascular exercise can make their routine fun and do wonders for the trainee's motivation. Weekly goal setting and keeping a journal can also help a trainee enjoy their routine by providing a challenge to "beat the book."

What is a good routine for someone looking for a little fun in their workout?
For the sake of an example, we'll assume the current routine looks something like a 4 day split with cardio after workouts. The trainee uses the popular movements (bench, curls, etc.)) in lifting and usually uses a treadmill or bike for cardio. This program works some of the frequently undertrained bodyparts and helps with bringing up weak points as well as provides some fun in the weight room.

An alternative to this would be:
Lifting
For resistance training, a trainer could do himself well by constantly changing things up! This will ensure he does not bore himself by going "through the motions" on the routine every day.

The routine will have a basic structure in which the trainee can choose from a nearly unlimited combinations of exercises. It is your basic Push/Pull Split, with cardio done on Push days and Abs done on Pull days.

4 Day, Push Pull Split:
Day 1: Pushing
- 4x8-12 Chest Dominant Pressing Variation (Bench or any variant)
- 4x8-12 Squat Variation (BB Squat, Front Squat, Split Squat, Leg Press)
- 3x10 steps/leg Lunges
- 3x6-10 Close Grip Bench Press
-3x8-12 Pulley Pushdown

Cardio: Find some friends and play racketball. Incredibly fun game and if you play intensely your heart rate stays elevated. A pickup game of basketball or backyard football can be fun, weather permitting.

Day 2: Pulling
3x8-12 Overhand Wide Grip Pulldowns (or similar pullups)
3x8-12 Underhand Narrow Grip Pulldowns
3x8-12 Rowing Variation (BB Row, T-Bar, etc.)
3x4-6 Trap Bar Deadlifts OR Power Cleans
2xFailure Shrugs
Circuit Ab training: Do a massive superset for abs. This gives you an incredible ab pump in very little time. And its fun! Try something like this:
30 decline bench situps
Front Plank to failure
30 decline bench situps
2 sets to failure of Hanging Leg Raises
One more Plank to failure

Day 3: REST. Sorry, no fun in the gym today.

Day 4: Pushing
-4x8-12 Shoulder Dominant Pressing movement (Push Press, Military, Arnold press)
-2x8-12 Chest Dominant Pressing Movement (Bench, Incline, etc.)
-3x6-10 Squat Variation (DON'T DO THE SAME VARIATION AS MONDAY)
-30 Total Reps of Lunges (each leg)
-3xFAILURE Dips
-Go swimming, jump rope, play some more racketball. Do what you enjoy doing, be it basketball, football, soccer. Most importantly, get your heart rate up for ~30-45 minutes.

Day 5: Pulling
-3x8-12 Row Variation (BB Rows are optimal)
-4x3-6 Deadlifts
-4x6-10 Upright Rows (Get those delts/Traps burning!)
-3x8-12 Good Mornings (Hip Extension movement.)
-3x6-10 Hamstring Curls
-Hit abs like Day 2, in a circus... err I mean circuit-like manner.

After you are done with abs find some dumbells or 45lb plates and walk around the gym. You WILL get funny looks, but Farmer's walks are incredible for traps/forearms. You'll learn to enjoy them.





Here is my footnote on this routine: Nothing is set in stone. If you want to change something, change it. Enjoying your routine is critical to staying consistent. If you don't like what you are doing, you won't do it. Simple as that. Want to throw in a bunch of curls on a Pulling day? GO for it.


Set goals for youself and log everything you do and try to beat last week's numbers. Even 2.5lbs or 1 extra rep is progress. And ultimately, it's what gets you bigger, leaner, and stronger than ever.




Which is harder to make fun; weightlifting or cardio?
In my opinion, lifting is harder to make fun.

The answer of this question really depends on WHO is answering it. Some people hate lifting, some people hate cardio. I, personally, love lifting and I don't exactly HATE cardio, but it can be boring.

Cardio in only unenjoyable if you make it unenjoyable. For example, if you hate staying still on a treadmill, there are alternatives. You can ride a bike around town, play basketball, racketball or take a walk around the neighborhood. There are so many ways to do cardio, and I'm sure anyone can find one they can tolerate.

With lifting, however, it's much harder to make it more fun. Some people actually don't like to lift weights. (I didn't believe it either when I heard it.) There's only so much one can do to make their lifting experience more fun. Techniques can be employed such as circuit training and supersets, but at the end of the day, if a trainee does not like to lift, there's not much they can do but power through their workouts. Hopefully with the flexibility of such a program, one can find that lifting CAN be enjoyable.




I feel that a very large part of having fun in the gym is in your head. If you have positive energy, and a solid drive to improve yourself, you can always enjoy your training.

[jglickfield]

I have never met someone who had lukewarm feelings about the gym. They either love it or hate it. A few years ago, I hated it. Weightlifting looked so stupid. Sets, reps, rest time- all so time consuming. Boring. Sure, we all need to exercise, but why no just shoot some hoops to keep the cardiologist away?

Then I discovered why people who loved the gym did so. The best part of the gym is the gym itself. The environment of individual achievement and competition, body transformation, and camaraderie is something unique, and the most fun part of working out.

So, given this, I will now provide three steps to making working out more fun.

1. Find a Partner

This made a huge difference for me. Just having a friend there makes the whole thing better. You have someone to talk to on the way to and from the gym. Someone who depends on you and is waiting for you. It is important to find someone at your level (or a little above or below) so that you have similar workouts. If you are a novice lifter and he is preparing for competition, his workouts will be too taxing for you (and yours not intense enough for him) so you will be doing different things and that is hardly partnership. Get someone who is upbeat and competitive. Someone who you can have little games and competitions with. Bet him $20 that you can do more squats than him or that you can run longer on the treadmill. Have a weekly competition to see who broke more personal records. Chances are, just adding this one new variable, a gym buddy, will make the process of working out a lot more fun.

2. Challenge Yourself Every Workout!

It is important to challenge yourself if you want to develop more muscle... and it also makes things a lot more fun. Try new, heavier weights. Go for more reps. Keep a training log so that you know what your 1 rep max is, what your personal records are, and try to break them. Be competitive with yourself. See it as a game. Now, breaking personal records can be hard the way most people train. You will not be breaking any records on dumbbell flies if you have just done 12 other chest sets before. But I will get to describing a more fun, exciting way to train in the next section.

3. Take Pictures and Measurements

If you are just getting started this may sound preposterous and embarrassing. Why would you want a record of how skinny or fat you were? How pale and sickly you look. You want these pictures so that you will know how far you've come. Wouldn't it be awesome to be featured as Bodybuilding.com's Transformation of the Week? How good would you feel. They say a picture is worth a thousand words, and believe me, there is nothing more fun than knowing how far you've come. The same goes with measurements. It is a lot of fun to tell yourself, friends and family that you have put 4 inches onto your arms, reduced your body fat by 8%, or gained 12 pounds of muscle. Bodybuilding is really a process with no actual end- no one has a perfect physique- and the most rewarding part is the process itself. The process of self improvement can be a lot of fun, but only if you keep accurate measurements to know exactly how far you have come.

A Good Routine for Someone Looking to add Fun to their Workout

I find that High Intensity Training (HIT) addresses all of the problems of people who don't find the gym fun, and for those who do, lets them add a new dimension to their training. In my experience, it also produces greater gains in size and strength. Why is it more fun? Three reasons: it is faster, focuses on strength gains and increasing weights with every workout, and does not overtax your system, leaving you more able to participate in sports and other physical activities without feeling fatigued from performing 30 sets per workout, 4-6 times per week. For cardiovascular training I suggest playing sports (basketball, football, swimming, tennis, etc) if traditional outlets like jogging do not appeal to you. Many people also like to go for hikes, walk a pet, or ride a bike through a park. Rollerblading and dancing may appeal to female trainees (or male, no one's judging). I will also mention an innovative (though old school for boxers) method to target the most miserable muscle to train, the abs.

A HIT Workout to Add fun to Your Training!

This is a weekly training split, make sure that you have at least one day off between workouts, take more time off if needed. Every week attempt to raise weight on at least half of your exercises. Use strict form, doing reps slowly and deliberately. This system will have you going to the gym three times per week and doing an average of 11 sets (if we are counting warm up sets as sets), less than half of what your average training split would require. This is great for someone who wants a quicker, more fun workout.

Day 1: Chest and Back

*Incline Bench Press: Do two-three warm up sets followed by 1 set of 8-10 to failure, followed by 2 forced reps.
Incline Chest Flies: One light warm up set, 1 set of 10-12 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.
**Bent-over Barbell Row: Do two-three warm up sets followed by 1 set of 6-8 to failure, put the barbell down, use the rest/pause method of counting to 10 and then continuing on to failure once again.
Reverse Grip Pullups: 2 sets to failure. Use assistance if necessary to get at least 6 per set.

* On alternating weeks switch Incline presses/flies with decline presses/flies. Same protocols.
** On alternating weeks switch rows with deadlifts. Same protocols.

Day 2: Arms and Shoulders

Barbell Curl: Do one warm up set followed by 1 set of 6-10 to failure, followed by 2 forced reps.
Dumbell Curl (Arnold style with wrist twist): One light warm up set, 1 set of 6-10 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.
Close Grip Bench Press: Do two warm up set followed by 1 set of 8-10 to failure, followed by 2 forced reps.
Dips: 2 sets to failure. Use assistance if necessary to get at least 6 per set.
Upright Rows: Do two warm up sets followed by 1 set of 6-8 to failure, put the barbell down, use the rest/pause method of counting to 10 and then continuing on to failure once again.
Bent-over lateral raises: One light warm up set, 1 set of 10-12 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.

Day 3: Legs

Leg Extension: One light warm up set, 1 set of 10-12 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.
Leg Press: Two warm up sets, followed by 1 set of 10-15 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.
Squats: Two warm up sets, followed by 1 set of 10-12 to failure, with one forced rep.
Lying Leg Curls: One light warm up set, 1 set of 10-12 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.
Standing Calf Raises: One light warm up set, 1 set of 12-20 to failure, with a drop set where you reduce weight by 25% and continue a second time to failure without rest.

**The Abs Workout!!**

This is an uncommon, but successful way to train abs, obliques, and the rest of your core muscles. But best of all, it is FUN! Most people hate doing crunches, but this will make you look forward to the end of your workouts when you will do these awesome exercises! This is how boxers train, and those guys have tough abs.

Medicine Ball Catch-Crunches: You will need a partner for this. Both of you using one medicine ball and two swiss balls will perform crunches while tossing each other the medicine ball at the top of each repetition. This turns sit-ups into a game of catch! Go until it burns like you're gonna throw up.

Medicine Ball Catch Twists: Stand 15 feet apart. Hold the medicine ball, twist your waist 90 degrees to the left, then go 180 degrees to the right, then go back the center and throw the ball to your partner. When he catches it, he will do the same and pass it back to you. Your obliques will be sore, and you will enjoy getting them there!

Medicine Ball Bounces: This is for overall core strengthening. Stand 15-20 feet apart and slam the ball onto the ground (you need a high ceiling for this) so that it lands halfway between you and your partner, and will bounce up, and come down where he can catch it. Then he will do it. Hurl it down as hard as you can using your core for leverage.

For cardio use sports and games, like I mentioned above.

Which is harder to make fun; weightlifting or cardio?

For sure weightlifting. Some people hate it and always will, but everyone likes some sort of cardio. Who dislikes every sport? Who hates walking through a nature trail or with their pet in the park? There is some type of cardio for everyone, but weights are different. They are also more repetitive (no pun intended). A bench press is always a bench press, whether you do it in a gym, in a forest, or on Muscle Beach. You can paint the bar pink if you want and play any type of music. It is still a bench press. But if you jog through a gym, a forest, or down Muscle Beach, it is a totally different experience. Cardio might be inconvenient and time consuming, but there is some way for everyone to do it. In fact, for those who are put off by how time consuming it is, there are countless articles on this very website about High Intensity lnterval Training (HIIT) which burns calories in less time.

As we have seen, there are literally dozens of options to spice up your workout and countless ways to increase the fun. Just find what works for you and the rest will happen by itself.

[BhOw4108]

I think there is no exact science for anyone. You have to push through some difficult workouts until you finally find a routine that really suits you. Once you find that routine you will enjoy it for a little bit, and then once it become boring SWITCH IT UP! Always try something a little different every time you are in the gym. I also am a huge fan of HIIT cardio so that you do not get bored. Constantly changing the intensity of your cardio burns more fat and is more enjoyable.

[italianfazio]

There are many things I do to make my workout more entertaining. For one, I lift with a friend of mine. Lifting with a friend is more safe, keeps you motivated, and also gives you some one to talk to. By being motivated, you get more of your workout done with no second thoughts on, "I just don't feel like doing this anymore". That way, you'll stick with it and will get better results more quickly. Another thing you can do is pop in a CD or listen to your favorite radio station, that will help keep you relaxed, but focused.

[timk81]

With lifting.... circuit training and supersets,

how is circuit training in the same category as lifting? i automatically assumed it was cardio

[Silver-Wolfe]

Everybody, even the best of bodybuilding, starts with one goal in mind: to become the best. The best meaning being huge but also being shredded to the bones. That is all long-term goals. So everything sounds great. You have your long-term goal in mind. So now the short term goal is to consistently going to the gym and force those muscle fibers into growth. So you have been doing 8-12 reps of 3 sets and progressively increasing the weights as it gets easier. Great, you increasing the weight but you feel as if the workout did nothing to stimulate the muscles and when you look in the mirror you don't see the results for you hard work. And as you keep going everything will seem dull and boring as you rep range, sets and intensity are always the same. Now instead of being fired up and psyched during a set you're just going through the motion and just there to lift. Now is the perfect time to jack up the intensity and grow like never before.

How can one make their workout fun?

There are several things you can do to make a workout fun. It all depends how your personality fits the intensity. But the only factor that contributes to a fun workout is a challenging one. Do 8-12 reps of 3 sets of the same 3 exercise day in and day out will get boring. Why doe sit get so boring? Well your body pretty much adapt to the movement, the rep range, the set, and the weights. Now the only thing you might do is increase the weights but you can only pile on so much. Before you know it you will plateau. If everyone can keep piling plates to the bar than the world would be benching or squatting 2000 pounds and curling 300 pounds. So now you need to not only increase the weight but jack up the intensity to stimulate the muscle and not just lifting from point A to point B and back.

Decrease Rest Time -By decreasing the rest time you can bring more intensity to your workout. This will keep the muscle pump but this time you'll have to lower the weights. Just lower the weights and really feel the muscle working.

Manipulate Rep Speed- Most people either do fast concentric and eccentric or slow eccentric and fast concentric. You can change things by making both the concentric and eccentric slow or you can make the concentric slow and eccentric explosive.

Super set-A superset is a classic among old school bodybuilders. Super set is going two exercise with out rest. You can do them with two antagonist muscle groups or protagonist muscle groups. Antagonist muscle groups are done with opposing muscle groups like the bicep and tricep. You'd do a barbell curl and after you last rep you go straight to cable push downs for tricep. These are a great time saver and cut you workout time in half. This also keeps the intensity high. Protagonist muscle group are the same muscle group. So for example you are working the quads. You start with an isolation movement like the leg extension and do them for high reps around 12-20. What ever your preference is. Then immediately go to the squat rack and squat away. With that you can also save time from doing an isolation later on and helps you feel the quads working more in an compound exercise like the squats.

Giant set-Giant set are 3 or more exercises that are all done without rest. These are great for big or small muscle groups. I may recommend this more for smaller muscle groups like calves, forearms and abs. For big muscle groups you should focus on heavy compound movements. Here is a sample workout for calves. Do on set of standing calf raise for 12-15 reps, then do seated calf raise for 15-20 reps, then then on an elevated surface and do body weight calf raises focusing on the stretch at the bottom and the contraction at the top going to failure and then do on legged calf raises go in to failure. Remember to focus on the stretching eccentric portion as well as the contraction portion throughout the exercise. As you can see you will get an absolutely out of this world pump and the burning sensation is crazy! Try it out and have fun!

Drop set-This is absolutely my favorite. If you up for a hardcore workout then you must try this. A drop set is when you use your current weight and you go to failure then you immediately strip of a weight/plate and then do more reps until you hit failure again and then you can go again or stop from there. I recommend you do this at your last set to really fire all the muscle fibers. If you have been on the same weight then try this. This will absolutely kill your muscle fibers and then grow!

Rest Pause-Rest pause are great when you are lifting heavy or hit failure and just want to get in more reps. Here is how it works. You lift until failure or near failure, rack the weights rest for about 10-15 and go again until you have to stop again an keep going if you want to. Again like I said great for heavy weights so instead of 4 reps you can do 8 reps.

Back to the Basics Old School-Lift more heavy. Go more basic like squats, deadlifts and rows. Use really heavy weights and go as low as 4 reps and as high as 6 or even 8. Use rest pause or super set an isolation exercise with a big compound exercise. Go nuts!

Those are just some of the few ways to get you started but there are many. I can't list them all because trust me you will get more bored of me than your workout. These are a few things to try and that's good that you workout is boring. That means you are progressing and advancing. Some people just jump to quickly into the advance stuff and they just get burned out.


What is a good routine for someone looking for a little fun in their workout? Be specific.

There are way too many routines to make your workouts fun.My most favorites are the push/pull/leg split and the 5x5 routine. So since I am feeling nice today I am going to give you to examples on how to do these. They are simple but very effective. The mistake people, young or old, are making is making things too advance. Yes its nice to challenge yourself but trying to do all super sets, drop sets, and giant sets sounds very bad if you have any common sense. Yeah a pro bodybuilder is doing it and has great results but he's a pro and like you his workout is stalling now and he needs to up the intensity. He has went through everything you hadn't gone through and his body is very adapted to all the routines. Anyway just keep that in mind. Let's get started.

A 5x5 is very simple and basically you just do 5 sets of 5 reps. Remember to warm up with some light weights first. here is a sample chest workout for the 5x5 routine.

5X5 Routine
Bench Press 5x5 ( super set with )
Barbell or Dumbbell Pullover 5x5

Weight Chest Dips ( lean you head down ) 5x5 or 4x6-8

Incline Cable or Dumbbell 3x12-15

A good split:
Leg( Including calves and hamstring; hit them hard)
Chest and Tricep
Off
Back and Bicep
Shoulder(Including Rear delt and Traps)
Off
Off
This is just a sample. If you like you can put the lagging bodypart for the first day of the week. I put leg so you'll be fresh and can hit leg hard. You should put 100% intensity on all bodyparts. This split will ensure you not to overtrain.

Notice that not every is 5x5. Well you can keep everything 5x5 but I like it better with some variety. for the 5x5 remember that you use a heavy enough weight for 5 reps and 2 reps short of failure too. If you use a weight that hist failure on the first set and then you rest for 1 minute on the second set you won't be able to do 5 reps again. So keep it 2 reps short of failure.

Now for the push/pull/leg split you will be working out 3 times a week so you will have plenty of time to rest and that means more growth. Ok so here is a sample workout.

Push/Pull/Leg Split Routine
Pull Day
Deadlift ( try to keep it heavy but short of failure) 3x4-6 or 5x5 or 4x4
Bent-Over Rows 5x5
Chin ups 3x6-10
Barbell Curls 3x8-10

Push Day
Bench Press( same ) 5x5 or 4x4
EZ Bar Overhead Extension 3x8-12
Incline Bench Press 3x6-8
Rope Push down 3x10-12

Leg Day
Squat ( same ) 5x5 or 4x4
Hack Squat 3x 8-10
Leg Curls 3x12-8-6 Pyramiding down and adding weights each set for you can hit failure each set and then on your last set drop the weight and do as many rep as you can until you hot failure again.
Standing Leg Curls 3x12-15
Seated Leg Curls 3x12-15

And for Abs? Well I would recommend any because it all comes down to really is low body fat. And with all the heavy squatting and deadlifting you will be working you abs nonstop.But if you wan to work abs anyway try doing them in a super set style or even better, the giant sets! Here is a sample workout for abs.

Ab Exercises for Your Ab Workouts

Crunches

Lay down on a mat on the floor, bending your knees slightly so your feet are flat on the floor. Curling your hands behind your head, slowly lift your shoulders off the mat, squeezing your abdominal muscles with each raise. Be sure not pull your neck upwards; rather make it a natural, smooth-flowing motion.

Lift only your shoulder blades off the mat and hold that position for a span of two seconds before slowly releasing the shoulders back to the mat. Be sure not to let your shoulders completely rest on the mat before beginning your next repetition. Do three sets of 30 reps, taking only a few seconds of rest between sets.

Cable Crunches

Set up a double-rope at the cable machine. With your knees planted on the floor, grab the ropes with both hands, locking them into the sides of your head. Slowly bring your elbows ? and the resistance - down to your knees, holding the contraction for a two-count. It is like your trying to hug a tree log. Then slowly rise up to a position where your torso is parallel to the floor and repeat the motion. Try three sets of 25-30 reps at a moderate weight.

Knee Ups
Sit on the edge of a bench, grasping on the sides of the bench with your hands to maintain steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction. Hold this position for two seconds and then slowly extend your legs before repeating the motion. Try to keep the rocking and bouncing at a minimum. Do three sets of 25 reps for this exercise.

Knee Raises

Find a firm grasp on an overhead chin-up bar with your arms spread slightly wider than your shoulders. Make sure that your feet are not touching the floor. Trying not to swing or rock, slowly bring your knees toward your abdomen so that your knees are locked at a 90 degree angle. Squeeze your abs and hold for a moment before slowly releasing your legs back to a straight position. Wrist straps are often used to assure a firm grip on the bar. Attempt three sets of 10-15 reps per set.

Any of these exercises can be done with your torso twisted at an angle in order to hit those stingy, hard-to-develop obliques. Also, abdominal muscles should be trained as frequently (no more, no less) as any other muscle group, which is on the average of one or two times a week.




Which is harder to make fun; weightlifting or cardio?

I think neither is harder to make fun. It is just how bad are you willing to work for the results. But that doesn't mean it won't be fun sometimes. But compare weightlifting to cardio, cardio is definitely hard to make fun. If you are cutting you will be increasing you cardio time and frequency. The things you can do are to try a different machine, or do high intensity cardio or high intensity interval cardio. You can also run outside instead of the machines which can make the mood better because of the natural scenaries. That is about it. But we're not pro bodybuilders or competing..yet. So try some new things out, even if it may sound crazy. Hey who knows it might work for you.

[Lynx_Lightning]

Building muscle and losing fat are great in the long-term, but can be far from fun in the short-term.

How can one make their workout fun?

Working out is fun for a lot of people, but there are still those who do not enjoy it. The main problem I see among those who hate working out is a lack of focus, knowledge, and progress.
The question remains, though, of how to make a workout fun for these people. Incorporating a fun sports activity into your routine is a good start, but still runs dry if you never improve. The number one motivator, for me anyway, is progress.
Everyone loves progress, and a lack thereof is endlessly frustrating. The problem is, how do you measure progress? The key is in the goal. Most people want to get bigger or stronger, but don?t know what to do and just wind up running in circles and getting frustrated. Below are ways that I keep track of my progress, so I can see how far I?ve come.
1. Set a goal. If you want to be stronger, you?re going to have to train differently from someone who just wants hypertrophy. Figure out what your goal is, and stick to it. For instance, my training partner is a martial artist, and trains for power and endurance, while I am more interested in muscle gains.
2. Break down your goal into manageable parts. Saying ?I want to be strong? is great, but what does that mean exactly? Set smaller goals like ?I want to break 300 lbs in the deadlift,? and you will actually achieve them, which leads to vindication.
3. Measure your stats before you start. Before you start on an exercise regime, take some baseline measurements. For size, measure your BMI, body composition, and iconic sizes such as arms, waist, chest, etc. For strength, find your one-rep max in some iconic exercises like the bench press, military press, bent-over row, deadlift, squat, etc. If you want to get fancy, measure your ability on the Olympic lifts and your ability to handle your own body weight (dips, pushups, pull-ups, situps), or time your mile run. Now that you have a baseline, you can go somewhere and get tangible results.
4. Get informed. Most people serious about working out already know that squats and deadlifts are a huge part of making gains to smaller muscle groups, such as the arms. But some people don?t. Common exercise myths also plague the gym and prevent people from getting anywhere. Athletes will perform leg extensions to make them faster. Girls will do endless crunches to shrink their waistline. Neither of these will work. Know what you?re doing.
5. Make a plan. I used to wander into the gym and think, ?Hm. Maybe I?ll do some curls and flies today, and think about the leg press after that.? And then I would do a hodgepodge of exercises every time and not make any gains. A good plan will help prevent muscle imbalances, injuries, and plateaus. Make a workout plan, and go for it.
6. Get a partner. I hate doing barbell squats. In part because my balance sucks, in part because of an old hip injury, and in part because I just plain suck at them. So by myself, I might do a few lighter sets and call it a day. But when there is literally a voice nagging you to ?Just give me one more,? it?s harder to ignore. Partners keep each other motivated, and that leads to progress. And it gives you someone to complain to between sets of heavy deadlifts, which takes your mind off the pain.
7. Keep track of progress. Every couple of weeks, see how you?ve improved. Record your new stats, and see how far you?ve come since last time.
8. Bring the intensity! Nothing kills fun like a feeling of failure. Try to increase your lifts each time. I?ve heard many ideas as to how mush to add, but add some weight or reps where you can. Plateaus lead to frustration and giving up.
9. Find something you like. I love deadlifts, pushups, pull-ups, rows, dips, and military presses, but hate squats, curls, and bench pressing. Now, squats and benching are really important so I do them anyway, but I find other ways to work around lifts I don?t like.
10. Do something fun for cardio. Few people like standing on the treadmill all day. Go outside and run, or play sports, ride a bike, or take to the heavy bag. There are options.
11. Try something new. Doing the same workout every week can get boring. Change things up to make progress and keep it fun.
12. Get out of the gym. Activities like rock climbing and parkor can build strength in the whole body, and provide cardio too if done properly.
13. Eat, sleep, and be merry. One of my favorite parts about serious working out is the eating and sleeping. Heavy lifting and intense cardio burn a lot of calories, and those have to be replaced. Remember the old adage, ?There is no such thing as overtraining, just under-eating.? While not exactly true, food does facilitate recovery. Just because it?s nutritious doesn?t mean it can?t be tasty. And sleep is essential for recovery too. Heavy work just gives you a chance to do more of it.

What is a good routine for someone looking for a little fun in their workout? Be specific.

A good workout for someone looking to keep it fun would involve a program specifically designed for progress towards their goal, with some fun activities for cardio thrown in. Keep the volume lower, as it will lead to less fatigue and more energy for cardio activities, and will require less time in the gym.
From a strict bodybuilding perspective a Vince Gironda style workout (like this one http://www.bodybuilding.com/fun/becker26.htm) or a Mark Rippetoe style workout (like this one her http://www.bodybuilding.com/fun/wotw52.htm). Both are low volume, and will produce results. Throw in some cardio activities like swimming, basketball, bike riding, etc. after your workouts, and you are good to go.
From a strength perspective, the Double Your Gains 3-5 program (http://www.doubleyourgains.com) is highly effective. Or if you prefer bodyweight exercises, try the bodyweight ladder program he devised. Add in some fun cardio activities, and Bob?s your uncle.
My personal favorite workout routine involves three separate days devoted to different aspects of GPP. On Monday, I train for maximal strength. On Wednesday, I train power. And on Friday it?s time for endurance. My favorite part is that it carries over well into real life. Here it is:

Monday
Deadlifts 5x5
Squats 5x5
Military Press (Standing) 5x5
Pullups 3x failure
Barbell Rows 5x5
Bench Press 5x5
And then some cardio, usually biking or swimming

Wednesday
Clean and Jerk 3x10
Power Snatch 3x10
Clap Pushups 3x failure
Jump Squats 3x10
Ankle Hops 3x10
Depth Jumps (Hop off a box, and then jump as high as you can) 3x10
And some high intensity cardio, such as sprinting or heavy bag work

Friday
I use the Double Your Gains Bodyweight Ladder program, which basically involves doing a pull-up, 5 body squats, 3 pushups, 5 sit-ups. And for set two, you do twice that many. When you max out, work back down the ladder.
Cardio can be anything you want, the point today is to get a lot of it. Play some basketball, go for a hike, etc.

Which is harder to make fun; weightlifting or cardio?

I would say that weightlifting is more difficult to make enjoyable. No matter what, it still involves moving heavy objects; each lift is just a variation on that theme. I like moving heavy objects, but some people don?t, and there really isn?t anything you can do about that. Cardio, though, can come in many forms. You can run, swim, bike, play basketball, even dance (laugh it up, but dancers are ripped). Cardio often carries over better into the real world, so people see more benefit to doing it.

[soundcheck129]

Building muscle and losing fat are great in the long-term, but can be far from fun in the short-term.

Waking up at 5 a.m. to get in a workout before heading to school. Skipping dinner with the family to hit the gym on the way home from work. Cycling until your thighs burn and your shirt is 50% cotton, 50% sweat. Pressing weights toward the ceiling until your muscles tear, your joints groan and you let loose a grunt. When you stop to think about it, it's surprising that there is any enjoyment to be expected from fitness.

Nevertheless, many people enjoy it. There are times, though, that the fun seems to fade. But don't despair, there are plenty of ways to get back to enjoying your workouts!

How can one make their workout fun?

Making working out feel less like, well, work, is pretty simple if you implement a few strategies.

ON YOUR OWN

Have a Soundtrack

There's one thing I make sure I never hit the gym without - some music. In addition to motivating me to get into the zone, listening to music keeps me entertained. You can easily get lost in some of your favorite songs, distracting you from the hard work you're doing. Think about it - if pumping some tunes can make a cross-country road trip fun, there's no way it can't spice up your workout.

Track Your Progress

Nothing can be more satisfying than success. While taking progress pictures or writing down your lifts may seem like a lot of work, it can be very rewarding when you watch your body transform. Going from bony and weak to big and strong is a great accomplishment, and seeing the gains will give you more motivation and put a smile on your face. Similarly, setting goals gives you something positive to work toward and gives you a reason to give it all at the gym.

Start a Journal

If you're making progress you're proud of, there's no reason to keep it to yourself! One great feature of BodyBuilding.com is the Training Journal section of the forums. Here, you can log your workouts and get comments and ideas from other forum users. Having people to share your training and diet with will keep you motivated, and you'll have the opportunity to receive advice on how to improve yourself every day.

Switch Up Your Routine

Doing the same thing, day in and day out, is a surefire recipe for boredom and stagnation. Don't get into a rut - you can switch lifts every time you enter the gym, or overhaul your entire split every few weeks. There's nothing like a new challenge, and trying to master a new machine or technique will brighten your day and make your workout exciting. Try switching to some HST or a 5x5 routine, or go from predominitely full-body workouts to body part splits. How about a push/pull or upper/lower routine? The possibilities are endless.

But the changes don't have to be limited to lifting. If you're doing cardio, just switching from the stairmaster to a stationary bike can make a world of difference. And remember, cardio doesn't have to be done in the weightroom. Go for a swim or play some basketball for variety. In addition, even switching what time you hit the gym can have a big effect - you'll find a whole new set of people and maybe meet some new friends!

Try a New Supplement

When you were a kid, there was nothing quite like getting a new toy. Now that you're older, you can get a similar thrill from trying out a new supplement. If you feel like your progress has stalled or you're not enjoying yourself, treat yourself to a fancy protein blend or an explosive pre-workout product and your enthusiasm may magically be restored. Having a new, different supplement can make you look forward to your workouts again.

WITH A FRIEND OR TWO

Find a Training Partner

If you're always working out by yourself, things can get boring quite quickly. However, having a partner is a simple way to solve this issue. This way, going to the gym is also a social event, and you can discuss form and diet as well as things completely unrelated to working out. Your partner will always be there to spot you on difficult lifts and motivate you to pump out one last rep. Once you see how much fun it can be to have a partner, you'll never want to work out without one again.

Have a Competition

Having a partner can also bring out your competitive side. In addition to tracking your individual progress, it can be fun to make a game out of lifting. Have some head-to-head challenges to show off your strength and endurance. Who can run a mile on the highest incline? Who can bench press 200 lbs for more reps? Who can hold a 50lb weighted dip longer? Obviously, safety precautions should be taken, and common sense is key. One thing is certain - vying for bragging rights can freshen up even the most stale routine.


Get Outside the Gym

Another thing to remember is that all training doesn't have to be done inside the gym. Let's be honest - some gyms are so dingy that you wouldn't want to spend any time there if it weren't for all the weights. You can still train for strength on your own, with body weight exercises and resistance bands. Perhaps the most fun thing to do is have your own strongman competition. Get a few friends and do some tire-flipping, empty keg tossing, wall-climbing, sled-pulling, or make an obstacle course out of the nearest playground - you're never too old for the monkey bars! Why let the guys on ESPN have all the fun?

Take a Break

This can be hard to accept, but it's possible that you may be spending too much time at the gym, and you may regain your enthusiasm with a little time away. Spend some time with friends or family you haven't seen in a while. Whether it's hanging out at home or going out to a bar or sports game, this will get you out of your rut and you may start missing the gym. If you want to stay active on your break, grab a friend and try something new such as Muay Thai or Mixed Martial Arts. Or, you could play a more familiar sport such as basketball or baseball. Too much of anything isn't good for you, and constant training can be physically and mentally draining. If you let anything, including bodybuilding, take up too much of your life, your social life and happiness will suffer.

Adopt a New Technique

Going to the gym with a friend or two is the perfect opportunity to try something new. Having someone to buddy with will give you a boost of confidence, a permanent spotter, and a watchful eye to help you correct any mistakes on form. Therefore, this is the perfect time to try a new technique, such as incorporating drop sets, supersets, an alternate grip, or even some lifts on the Bosu Ball into your routine. Such techniques are great for breaking up a mundane routine as they are fun and challenging.

What is a good routine for someone looking for a little fun in their workout? Be specific.

Trying a new routine is often a sure-fire way to get out of a rut, whether it's affecting your muscles, your mood, or both. It doesn't have to be a radical change, just adding a few things you don't usually incorporate can do wonders. Having set days during which you concentrate on just one or two muscle groups with isolation exercises sometimes gets stale, at least for me. At that point, I like to switch to some full body days, because then I have the freedom to bounce around the gym and do a large variety of lifts. In addition, I love doing dedicated leg days, because I can feel the burn all day. Lastly, I'll throw in an 'ego boost' day; this is basically an upper power day, on which I try to set some new personal records. Seeing big strength gains and doing a little showing off is always entertaining.

I view cardio as a necessary evil - I like to stay in the best shape possible but I hate slogging it out on the treadmill. However, mixing it up with sports on off days makes me forget I'm even doing work.

MONDAY - Full Body A

Warm-up: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

Chest Press: 3 x 8-10
Rack Chins: 3 x 8-10
Squats: 5 x 5
Lateral Raise: 3 x 8-10
DB Shoulder Press: 3 x 8-10
Stiff-Leg Deadlift: 5 x 5
Triceps Pushdown: 3 x 6-8
Facepulls: 3 x 6-8

Warm-down: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

TUESDAY - Cardio

Any of the following:

30-60 minutes of pick-up basketball
30-60 minutes of roller blading/ice skating
30-60 minutes of treadmill in front of PlayStation
30-60 minutes of football
30-60 minutes of tennis
Cardio circuit:
25 Burpees
25 Medicine Ball Slams
25 Pull-Ups
Repeat 4 times.

WEDNESDAY - Full Body B

Warm-up: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

Clean and Press: 3 x 8-10
DB Shrugs: 3 x 6-10
Deadlift: 5 x 5
BB Curl: 3 x 8-10
Military Press: 3 x 8-10
Good Mornings: 3 x 8-10
Calf Raise: 3 x 8-10
Lat Pulldown: 3 x 8-10

Warm-down: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

THURSDAY - Cardio

Any of the following, preferably not the same as Tuesday:

30-60 minutes of pick-up basketball
30-60 minutes of roller blading/ice skating
30-60 minutes of treadmill in front of PlayStation
30-60 minutes of football
30-60 minutes of tennis
Cardio circuit:
25 Burpees
25 Medicine Ball Slams
25 Pull-Ups
Repeat 4 times.

FRIDAY - Leg Day

Warm-Up: 5 minutes stair climber; mental preparation for destruction.

Leg Extension: 3 x 8-10
Leg Curl: 3 x 8-10
Squats: 5 x 5
Lying Leg Curl: 3 x 8-10
Deadlifts: 5 x 5
Standing Calf Raise: 3 x 8-10
Leg Press: 3 x 6-8

Warm-Down: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

SATURDAY - Upper PR Day

Warm-Up: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

Incline Press: 3 x 8-10
Seated Row: 3 x 8-10
Bench Press: Warm-up of choice, one set at maximum weight, shoot for 4 reps.
Lat-Pulldown: 3 x 8-10
DB Curl: Warm-up of choice, one set at maximum weight, shoot for 4 reps.
Overhead Triceps Extension: 3 x 8-10
Pull-ups: as many as possible with desired weight
Weighted Dips: as many as possible with desired weight

Warm down: 5 minutes on the bike: 30 seconds normal speed, 30 seconds hard.

Which is harder to make fun; weightlifting or cardio?

Personally, I cannot stand cardio. I love the rush I get from lifting weights, but something about cardio is unbearable for me; perhaps it is the fact that I ran cross-country in high school and just got sick of it. My dad runs marathons, and I can't fathom how he is able to do that, physically or mentally. Another reason why I may not enjoy cardio could be because I don't really see the results of it as easily as I do lifting. Cardiovascular fitness is obviously very important, but you can't flex your heart or lungs in a mirror, so at times it can be difficult to feel as if you're progressing or doing anything worthwhile. Even with interval training, I find cardio very monotonous and uninteresting. I can't seem to distract myself from what I'm doing, plus I'm often forced to watch other people lift, which just makes me want to lift more. The only real solution I have found is playing sports, because it doesn't really seem like cardio to begin with, sports were always a source of fun, not work, to me.

[History in Effect]

Many people think of working out as not something that is enjoyable, but something you have to do to stay in shape. This is always been apparent, but the recent craze of fitness in the 90s has inspired people to have fun when working out. Richard Simmons had us sweating to the oldies on workout tapes while Denise Austin had us waking up on Lifetime channel. I have watched both of these programs and find them to be entertaining. Fast forward to the future and you see workouts are getting popular through vast media forms. Playboy Playmates even had their own workout routine seen on the E! channel. Working out is not only good for your health, but good to relieve stress.

How can one make their workout fun?

Pump it Up
Bring your MP3 Player or Ipod to be focused in the gym. I always bring my tunes in the gym because it motivates me to lift harder and also sing in the lyrics. I get pumped up even more listening to my tunes. My tunes are of most importance when I do cardio since cardio is not my favorite activity. When I turn the tunes on during cardio, I am in the ZONE.

Find a Bro or gal
This person will assist in helping you during your workout. They will function as your workout partner. Having a workout partner is motivating to me and many because it pushes you harder. This workout partner can talk to you during rest sets and can only be comforting to you. Now there is no need for you not to go to the gym. They will inspire you and you will inspire them. They feel your pain and you feel theirs, so you will do your best.

Get in a Class
See if your hardcore gym or fitness center has classes that you can take outside of the normal cardio or weight lifting program. The current trends in fitness centers are yoga, pilates, stepping, and other means of aerobics. Denise Austin was a person who I use to casually watch on the Lifetime channel. She had days where she will do stepping. She kept it entertaining and kept you motivated. Hardcore gym on the other hand, may have kettlebells training and areas for Strongman lifting with hardcore rock metal blaring from the speakers and no air conditioning.

Chart for Success
Create a workout log book that contains magazines articles that can be background to make a fun workout and blank pages to write down your daily workout or cardio. You should measure yourself and not weigh yourself. You may weight the same and feel bad about yourself. The weight may be added muscle and thus measuring yourself is more important.

Take a break
Relax from working out or doing cardio in the gym. Instead, participate in a sport that is fun for you. It can be basketball, softball, tennis, or any other sport. The key is to have fun doing it because boredom is not enjoyable.

Look sporty
You like to look good when going to school or getting a job, so why not look good in the gym. Get a nice looking workout shirt, some nice shorts, and some comfy shoes. You will not only feel about yourself, but people will recognize you too.

What is a good routine for someone looking for a little fun in their workout? Be specific.

History In Effect Action Workout
Monday, Wednesday, and Friday aka Circuit Weight Training

Warm-up3 minutes of jump roping to get ready for working out. This will get you body working physically, but why don't you also recite the ABC's in your head to give your body a mental taste. The key to a good workout is not only physical power, but also the mind-muscle connection. Then perform 50 jumping jack while reciting the ABC's backwards.

Workout Circuit Time
Ballet Press 10 reps
DB Bench Press 10 reps
Toe Raises 10 reps
Leg Raises 10 reps
Lunges 10 reps
Shoulder DB Press 10 reps
Crunches 10 reps

Perform this Circuit three times ( Monday and Friday)

Wednesday Circuit
DB Curls 15 reps
Seated Kneeups 15 reps
Tricep extenstion 15 reps
Bodyweight Rows 15 reps
Tricep Kickbacks 15 reps
Concentration Curls 15 reps
Planks Hold for 15 seconds

Perform this Circuit three times.

The goal of circuit train is to get you in shape quick and efficicient without wasting too much time. You build strength and endurance because your not really resting. Sports like rugby, hockey, and soccer are just some sports that circuit-training can have a positive result for.

Motivation Time aka Tuesday, Thursday, and Saturday

Pick your outdoor Sport Tuesday
Choose an outside sport and engage in it for an hour. This could be shooting hoops at the local playground, running up stairs like Rocky, swimming in the neighborhood pool or lake like Michael Phelps, or getting your bike on.

Inside Thursday
Sign up for a class at your local gym. It could be Zumba, Pilates, or spinning classes. These classes usually have fun instructors who get you pumped to lose those few pounds off your body. If at home is more of your taste, then pop in Richard Simmons and sweat to the Oldies or get your Billy Blanks on with Taebo.

Relaxation Saturdays
This is the time to relax. You had great cardio and weight training workout during the week now it times to relax. This should be a day where you hit up the beach to catch some reps, go to a day spa to get pampered (guys and gals), or have somebody come prepare a healthy nutritious meal at your home. The choice is yours. The goal is for this day to be total kickback for you. You could your mate or partner to give you a massage or prepare a sensual bath. The choice is yours. You have earned it.

Which is harder to make fun; weightlifting or cardio?

I believe weighlifting is harder to make fun because women necessarily might not want to do it. The same could be said for men and cardio. I feel cardio is easier for many reason. You can do many different forms of cardio. You can get your bike on like Lance Armstrong, do 900s like Tony Hawk, spike volleyballs like Gabby Reese, or score winning goals like Brandi Chastain. You see cardio everywhere you go. The media paints cardio as something everybody needs and people strive to perform at its best.

Weighlifting on the other hand is shunned by many people in the media world because they don't fully understand the point. They merely portray it as a just a manly sport, when in essence weightlifting is for all. Weighlifting for me is just something I enjoy doing and there are fewer avenues to make it fun. I can watch Mariusz Pudzianowski on Espn all day, but that is not all people in the mainstream. Only certain big events like The Arnold Classic and Olympia get people pumped by the tens of thousands. I wish there could be a tv channel that would show weight lifting and training. This is probably the only way I could see it taking off mainstream.

What I like to Do for Cardio


It is March Madness, Baby! Dick Vitale would agree with me. I like playing intramural basketball at my college. My team made the Co-ed and Mens B League playoff, but we lost. Still, its great cardio. Guess which person I am?lol

[big game hunter]

How can one make their workout fun?

Here is a little something that Arnold Schwarzenegger once said about what he felt about exercising and pumping up.

It's as satisfying to me as coming is, you know? As having sex with a woman and coming. And so can you believe how much I am in heaven. I am like getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right, So you know, I am in heaven.

This clearly shows that exercising and working out can be a powerful tool which can compare with some of the best experiences of your life.

For some people building muscle and/or losing fat can be a painfully boring experience. This is not good in the long run. It is easier to be committed for a longer period if you enjoy what you do than it is to trudge along wanting not to do it.

Arnold had absolutely no problems with motivation and keeping things working in his favor at the gym. Point is, when you are able to draw so much satisfaction out of exercising, you will not think of quitting.

I bet you come across several early quitters in your local gym. And there a large number of these quitters who quit mainly because their experience was boring. People are always looking for stuff that can help them make their experience more enjoyable - even in gyms. Perhaps they could consider one or more of the points I am going to bring out in the following section.

Now lets us take a look at some of the stuff that one can incorporate into an exercise cycle so as to make it more fun.

1. Portable music players can be real handy for music lovers. People often like to listen to music while they exercise. Carrying your music in your pockets and listening to it while exercising can be a good idea.
2. Join as a group. A group of friend(s) with similar interests often find that they can derive more energy and motivation from each other.
3. Try competing against your partner or against yourself. Try to do things better than you did them the last time around and you will automatically be able to improve.
4. Play games. Healthy competition amongst fellow fitness friends can be fun and gets the job done too.
5. Teach each other. Form groups of people in the gym. Meet regularly and have discussions. Each person may present a new point or a new finding or share knowledge on a certain area. This way the group is always researching and sharing data.
6. Use televisions, music players, motivational music or videos in your gym.
7. Have a board in your gym where you are go and write down your goals for the day at the start of your routine.
8. Experiment with places. If possible, experiment with gyms, new places for outdoor cardio, etc.
9. Experiment with routines. There are several combinations and exercises out there to keep you interested I am sure.
10. Add toys if possible. Balls, hoops, ropes, etc are fun to work with and exercise at the same time.
11. Plan fitness shopping. Equipment and supplements are fun to go shopping for. You get to look at a lot of other stuff at the store as well.
12. Try learning from different coaches / experts. Meeting new people allows you to learn more and get a wider perspective.
13. If you are into bodybuilding or fitness training, do regular posing routines for a small audience and have them judge you. Invite friends and family to watch and cheer.
14. Create your own little video series. Record and tape yourself over a one week or one month course and watch yourself on television later on.
15. Learn cooking for fitness. Learn to prepare healthy dishes that will help you achieve your fitness goal.
16. Have special dinners and lunches with fitness partners.
17. Relax. Examples go for a movie together with your friends after your workout, or hang out in the swimming pool together, or plan your routines for the next week. Find your own ways to unwind after an intense workout.



What is a good routine for someone looking for a little fun in their workout?

Here is a sample routine for someone who focuses on cardio.

Day One
Swimming for one to one to two hours. Having friends makes it more fun. I love to play diving for a coin or just catches with a ball in the pool.

Day Two
Jogging on the beach for 40 minutes to an hour. The portable pocket sized music players come in handy here.

Day Three
A relatively lighter day. 10 minutes of brisk walking plus 10 minutes of jump rope.

Day Four
Mountain Biking for one to two hours. Mountain biking always keeps you focused because of the terrain and the extra bit of adventure and adrenaline involved.

Day Five
Intense Aerobics and/or kick boxing for an hour. Music makes things lot more fun.

Day Six
Another lighter day to round off the week. A game of Frisbee (flying disc) on the beach or in the park.

Day Seven
Rest

The above routine hardly ever gets boring because of the variety of activities and challenges on offer. It is an instant hit among several people. Most people normally prefer to take two rest days instead of just one, which is fine too. Adjust the routine according to your needs.


Now, here is a sample routine for someone who focuses on lifting weights.

Day One
Chest and Back Superset

Warm up with 10 minutes of jogging, a few light sets to get each body part going, some stretches and get ready for the main workout.

1 set flat bench press for the chest immediately followed by 1 set of bent over barbell rows for the back (10 repetitions on each set).
2 minute break
Repeat the flat bench press and bent over barbell rows superset.
2 minute break.

1 set incline bench press for the chest immediately followed by 1 set of wide grip lat machine pulldowns to the front (10 repetitions on each set).
2 minute break
Repeat the incline bench press and wide grip lat machine pulldown superset.
2 minute break.

1 set incline flyes for the chest immediately followed by 1 set seated cable rows for the back (10 repetitions on each set)
2 minute break
Repeat the flyes and seated cable rows superset.

Now, the fun part. This routine really pumps up the upper body. It would be a good time to pose for a few pictures or just practice a few poses once you are done with the workout. Take a few pictures of your chest and back poses or just do a pose down in the gym with your friends. It is awesome fun.

Day Two
Shoulders

Warm up with 10 minutes of jogging, a few light sets to get each body part going, some stretches and get ready for the main workout.

Do not take too long a break in between sets. 1 minute should be the maximum.

Shoulder press - dumb bell or barbell - 3 sets of 8 to 10 repetitions each

Dumb bell lateral raises - 3 sets of 8 to 10 repetitions each

Dumb bell front raises - 2 sets of 8 to 10 repetitions each

Dumb bell shrugs - 3 sets of 8 to 10 repetitions each

Now, the fun part. The shoulder day takes about 30 minutes to go through. After which, I like to relax by reading fitness magazines or cooling off in the swimming pool for a few minutes with friends.


Day Three
Abs

Hanging knee raises - 3 sets of 10 repetitions each.

Swiss Ball crunches - 3 sets of 10 repetitions each.

Rope Crunches - 3 sets of 10 repetitions each.

Abdominal Bicycles - 3 sets of 10 repetitions each.

Now, the fun part. Abs day will probably leave you gasping for breath and with a burning mid section. I love going out to the juice bar near by to have a fresh fruit juice with a scoop of protein powder. This feels like heaven after the ab workout.

Day Four
Rest Day

On a rest day it is a good idea to meet up with fitness partners and exchange notes or points on certain topics that each person has researched on. Split up topics amongst yourselves and exchange views or have discussions.


Day Five
Arms Superset

Warm up with 10 minutes of jogging, a few light sets to get each body part going, some stretches and get ready for the main workout.

1 set standing dumb bell curls immediately followed by 1 set tricep close grip bench press (8 to 10 repetitions on each set)
2 minute break
Repeat the dumb bell curls and tricep lose grip bench press superset.
2 minute break

1 set preacher barbell curls immediately followed by 1 set lying tricep extensions (8 to 10 repetitions on each set)
2 minute break
Repeat the preacher curls and lying tricep extensions superset.
2 minute break

1 set dumb bell concentration curls immediately followed by 1 set tricep kick backs (8 to 10 repetitions on each set)
2 minute break
Repeat the concentration curls and tricep kick back superset.
2 minute break

3 sets of fore arm curls.

Now, the fun part. Arms are a favorite photo part. Take pictures of your arms when pumped. This is the best time to get them. I make it a point to wear sleeve less shirts on my arm day. This provides motivation when I look at my pumped arms in the mirror. Plus everyone else can take a look me too.



Day Six
Legs

Warm up with 10 minutes of jogging, a few light sets to get each body part going, some stretches and get ready for the main workout.

Squats - 3 sets of 8 to 12 reps each

Lunges - 3 sets of 8 to 12 reps each

Leg Extensions - 3 sets of 8 to 12 reps each

Hamstring Leg Curls - 3 sets of 8 to 12 reps each

Standing Calf Raises - 3 sets of 15 to 20 reps each

Now, the fun part. Leg days are tough. I frequently use motivational sayings or proverbs or a bodybuilding IFBB hero such as jay Cutler for inspiration. I plan my workout well in advance. It is a good thing to have a partner on the leg day especially. Challenging each other on exercises and sets and pushing yourselves to come through is easier. At the end of leg day, you probably have legs that feel like jello. I love immersing my entire lower body into cool water. Sitting on the edge of a swimming pool and dipping your lower body inside the cool water, sipping on a cool protein shake is fun at this point. If a pool is not available, a cool shower with the protein drink in your sipper bottle should work great too.

Day Seven
Rest

Sundays is usually the rest day. It is a good day to hang out with friends and training partners. Go over or have them over at your place and have lunch together and then enjoy a movie or a game on television. Do not waste your rest day. It is an important day in the routine because it helps you unwind for the week ahead. You can also plan supplement shopping on these days.


If you want a combo routine where you want to mix weight training with cardio, you can mix up the two sample routines presented above to suit your needs. Here is an example

Day One
Chest and Back Superset

Day Two
Shoulders plus swimming.

Day Three
Abs plus jogging/aerobics/kick boxing

Day Four
Rest

Day Five
Arms Superset plus brisk walking

Day Six
Legs

Day Seven
Rest


Which is harder to make fun; weightlifting or cardio?

This depends on what the person likes. Some like weight lifting, some like cardio. Weight lifting can give you pumps and strength that you would love to carry around, while cardio allows you build endurance and to explore new places and environments more often. Cardio offers you lot more options to train and achieve the same results. While weight lifting can be limited to a certain set of exercises or movements. But then again these limited set of exercises and movements per body part are more than enough for certain guys to keep them going all their lives. But then the beauty of working out is that we can actually mix and match weightlifting and cardio to suit our goals and likes. There is nothing that is going go stop you from enjoying the best of both worlds. It is all in the choices we make for ourselves. Have Fun.

[big game hunter]

Hey History In Effect. It seems like you have been around posting for a while now. First of all congrats on winning. i have seen your name several times on the winners section. I am relatively new here - about a month old. Hey if you could, please tell me how do I edit my messages and posts using options such as "Bold text", " Italics", etc etc. Because once I make my final post, the stuff that I had put in bold appears as normal text (without the bold part).

[History in Effect]

Hey History In Effect. It seems like you have been around posting for a while now. First of all congrats on winning. i have seen your name several times on the winners section. I am relatively new here - about a month old. Hey if you could, please tell me how do I edit my messages and posts using options such as "Bold text", " Italics, etc etc. Because once I make my final post, the stuff that I had put in bold appears as normal text (without the bold part).

you do something like this [ b] text [/b] for bold text and [ i] text [/i]

except there will be no space between the brackets in the first b and first i