Extreme Makeover Workout Edition

46k rep

Trainer

Hi Everyone!

I'm starting this thread as a place where anyone can come and get a makover for their tired old workout routine. Post your workout and myself (and hopefully some of my other amazing trainer buddies on this site) will give it a professional grade makeover!

Make sure to include as much info as possible about you and your goals and what your current workout looks like.

Don't forget to mention any injuries or limitations that could affect your ability to perform certain exercises.

I feel kinda like Ty Pennington now. Let's get this started shall we!

46k rep

Trainer

Spelled Edition wrong in my first post Whoopsy!

50k rep

MemberSmyrna, TN

doggone it, I accidentally hit backspace and it's all gone!!!

Goals-- lose about 20# more, work up to (even assisted) chin-ups, build endurance.

Limitations: 3/4 torn L Rotator, 1/2 torn R Rotator, R MCL partial tear related to poorly repaired patella tendon, 5 years post lower back repair.

I cardio 6 days at between 200-250 watts, for up to 50 minutes, and add undulation rope (4x1 minute for now) to break things up.

Workout:

3x15x70# lat pulldowns (don't take my lats away Ken, I love lats!!!! )
3x15x40# rotary fly set on 4 (deeper bothers the L rotator)
4x 2 minutes suspension rows (1 high pull, 2 mid pull, 1 low pull) supersetted with
4x 2 minutes squats (I average, I shoulder width, 1 sumo, 1 all three)
4x 1 minute suspension fly
4x 1 minute Pro-motion suspension chest presses (equipment lets me support L shoulder better, although sometimes these degrade to 1 arm..)
4x25 balance ball crunches
4x15 suspension hamstring curls
4x15 torso twists

46k rep

Trainer

Vicki,

I really like the workout you're doin right now from a calorie burning and shoulder and core stability standpoint.

Here's my makeover:

Circuit
3x60s Planks (choose a variation that is difficult for you if you have place your hands on a ball that's fine to raise one foot in the air)
3x30s side planks (use best judgement if bothers shoulder ommit)
3x15 suspension hamstring curls
3x10 Single Leg Romanian Deadlifts

Circuit
3X12 Lat pulldowns (increase weight accordingly)
3x12 push up-variation or DB chest press or machine chest press
3x12 Dumbell Step up

Circuit
4x 2 minutes suspension rows (1 high pull, 2 mid pull, 1 low pull) supersetted with
4x 2 minutes squats (I average, I shoulder width, 1 sumo, 1 all three)
4x 1 minute suspension fly

We added some lower rep sets to help stimulate some lean muscle growth and prepare the body to handle some strength work to get better prepared for those pull ups. I kept a blend of you suspension work to help with shoulder stability and for the metabolic effect. You could add some battling ropes to the end of this circuit for more even more fun!

50k rep

MemberSmyrna, TN

Awesome. Thanks for keeping my lats .

Gonna give your's a try starting Sunday- today is cardio/rope day!

Have a great day!!

46k rep

Trainer

Let me know what how you like and make sure to use your best judgment on any shoulder exercises. You know your body better than anyone else and if anything feels weird stop immediately.

8.2k rep

AlumniSan Marcos, TX

One of my weight work outs is:
* Bent Over Barbell Row: 2 sets of 10-12 reps, 1 set to failure
* Underhand Pulldowns: 2 sets of 10-12 reps, 1 set to failure
* Barbell Deadlift: 2 sets of 10-12 reps, 1 set to failure
* Alternating Dumbbell Curls: 2 sets of 10-12 reps, 1 set to failure, each arm
* Preacher Curls: 2 sets of 10-12 reps, 1 set to failure

I am using the highest amount of weight on each to complete 10 reps and can usually muster enough strength to get to 8 or 10 on the failure set of each different exercise.

However, as soon as I'm done and begin to do my cario I don't feel as if I've worked out at all.... I'm not sore from this set of exercises the day of, or 1-2 days after. Do you have any suggestions of what to add to make the the workout more difficult?

46k rep

Trainer

@bearcat

Try a pyramid scheme where you do one set of 12 reps, rest, one set of 10 reps, rest, 1 set 8 reps, rest and maybe even add another set of 6 reps to increase your overall training volume. I'm guessing you've probably been using the same number of repetitions for a while and one of the easiest and most important ways to change up your workout is to adjust the number of reps you're performing. I think you'll really like the pyramid shceme and I'm willing to bet you'll get stronger on all your lifts this way.

8.2k rep

AlumniSan Marcos, TX

Thanks for the advice. I'll give it a try.

50k rep

MemberSmyrna, TN

Hey Ken, that workout rocked.. The shoulder is a little unhappy right now ; but it will get over it-- (I know it's completely wrong, but the heating pad really helps the pain).

Thanks for the help; I may hit ya' up again in a couple of weeks, once I get this one really rockin'.

46k rep

Trainer

Vicki,

Make sure to listen to your body and try not to overdo it on that shoulder.

Glad you like the workout!

189 rep

AlumniHibbing, MN

Hi Ken, i think it's awesome that you're doing this! I'm 22 years old 5'5" 140 lbs with an athletic build. And i've been looking for a good workout to get more definition and get rid of the fat that i have on my stomach and love handles and little on my legs. I usually do free weights/machines along with cardio but i'm not sure what a good balance would be to reach my goals and if i should lift heavy for fewer reps or light with more reps, how many sets to do etc.

Another problem i've had is that i have bad knees (my knee caps slide to the outside of my knee when they bend, which i had surgery to help correct it 4 years ago, which has helped but not 100%) Along with my bad knees i have a buldging disc in my lower back. So to find a good all around workout that doesn't aggrivate these injuries has been a struggle.

My current workout right now is this... (And if my knees or back are bothersome i'll substitue 30 mins on the elliptical for my workout.)

189 rep

AlumniHibbing, MN

Monday: Upper Body

Dumbbell Bench Press: 2 sets of 10-12 reps
Butterfly: 2 sets of 10-12 reps
Military Press: 2 sets of 10-12 reps
Triceps Pushdowns: 2 sets of 10-12 reps
Lying Triceps Press: 2 sets of 10-12 reps
Side Lateral Raises: 2 sets of 10-12 reps
Preacher Curls: 2 sets of 10-12 reps
Seated Dumbbell Curls: 2 sets of 10-12 reps
Lat Pulldowns: 2 sets of 10-12 reps
Dumbbell Shrugs: 2 sets of 10-12 reps

Tuesday: Lower Body

Leg Press: 3 sets of 10-12 reps
Leg Extensions: 2 sets of 10-12 reps
Seated Leg Curls: 2 sets of 10-12 reps
Standing Calf Raises: 3 sets of 10-12 reps
Seated Calf Raises: 2 sets of 10-12 reps
Ab Crunch Machine: 2 sets of 10-12 reps
Crunches: 3 sets of 15-20 reps

Wednesday: Rest or Cardio

Thursday: Upper Body

Seated Cable Rows: 2 sets of 10-12 reps
Upright Cable Rows: 2 sets of 10-12 reps
Lateral Raises: 2 sets of 10-12 reps
EZ-Bar Curls: 3 sets of 10-12 reps
Hammer Curls: 2 sets of 10-12 reps
Incline Dumbbell Press: 2 sets of 10-12 reps
Cable Crossovers: 3 sets of 10-12 reps
Military Press: 2 sets of 10-12 reps
Rope Pushdowns: 3 sets of 10-12 reps

Friday: Lower Body

Seated Calf Raises: 2 sets of 10-12 reps
Standing Calf Raises: 2 sets of 10-12 reps
Seated Leg Curls: 2 sets of 10-12 reps
Leg Press: 2 sets of 10-12 reps
Ab Crunch Machine: 2 sets of 10-12 reps
Crunches: 3 sets of 15-20 reps

Saturday/Sunday: Rest

I'm open to any small or big changes! I've been thinking about adding a HIIT workout for my cardio on the treadmill. If you could help me out i'd REALLY appreciate it!! Thanks so much

1.6k rep

MemberOxford, MI

Hi Ken...I may be in a different boat then others who post here. I'm 41 and have recently lost about 30 lbs but still have about 100 to go.

I go to AF 6-7 times a week. I do cardio on the treadmill everyday and am currently doing 3.6mph at an incline of 4 and burn about 200 calories there.

For conditioning...

Mon, Wed, Fri, Sun...I do arms, abs, and legs

3x10x80#-abdominal bench
3x10x70#-triceps pushdown machine
3x10x50#-curl machine
3x10x20#-oblique sidebends
3x10x22.5#-concentration curls
3x10x35#-seated triceps extension
3x10x80#-hip abduction
3x10x60#-seated leg extension
3x10x105#-seated leg press
3x20x60#-seated calf raise

Tues...arms and cheest

above arms exercises
3x10x60#-chest press machine
3x10x50#-isolateral chest press machine
3x10x40-dumbbell chest press
3x10x40-dumbbell fly

Thurs...arms and shoulders

above arms exercises
3x10x50#-pec deck rear shoulder machine
3x10x50#-shoulder press machine
3x10x40#-dumbbell shoulder press
3x10x40#-dumbbell lateral raises

Saturday...arms and back

above arms exercises
3x10x50#-isolateral front lat pulldowns
3x10x60#-isolateral rown
3x20x40#-dumbbell shrugs

I came up with this workout myself so any suggestions you have will be greatly appreciated. I'm always open to try new things...thanks a lot. Gerry

46k rep

Trainer

Hi Anna you're up first and then I'll do another workout tomorrow.

Monday and Thursday Upper Body

Supersets perform exercise A immediately followed by exercise B and then rest for 60 seconds and repeat for each pair.

3 sets 10-12 reps

1A Inc DB Press
1B Seated Cable Rows

2A Standing DB Overhead Press
2B Underhand Lat Pulldown

3A Cable or DB Fly
3B Cable or DB Reverse Fly

4A Standing EZ bar curl
4B Lying Triceps Press

Interval Training 15 to 20 minutes 1 min work 2 min rest.

Wednesday - Cardio

Tuesday and Friday Lower Body

3 Sets 8-10 reps Straight sets

1 Squat or leg press if knees cause a problem with squats
2 DB Romanian Deadlift (make sure to pay close attention to form, knees should bend slightly and back should not round.

Tri Set perform all exercises A, B, and C in a row, rest 60 seconds and then repeat for desired number of sets.

3 sets 10-12 reps
3A Step up
3B Leg Curl
3C Calf Raise, seated or standing

4A Bicycle Crunch 20 reps
4B Plank 60 seconds
4C Cable Twist 12-15 reps each side

Give this a try and make sure to let me know how it goes.

I'll do Gerald's makeover tomorrow! And I'm gonna try to post something on what exactly HIIT is and different ways you can implement into your workout program.

Ken

9.6k rep

AlumniMoore, OK

Tuesday Friday Sunday
Cardio 5 min warmup 12 min high itensity 5 min cool down
Chest
Exercise Reps Sets Weight Notes
Bench 15 5 135
Decline 15 5 135
Cable Cross 20 5 50
Butterflies 20 5 50
Incline Bench 20 5 100
Back
Exercise Reps Sets Weight
Seated Rows 20 5 180
Standing Delt lowers 20 5 60
Reverse Flies 15 5 60
Lawnmowers 15 5 30
Calves
Exercise Reps Sets Weight
Seated Calf Raise 20 5 140
Standing Calf Raise 20 5 140
Biceps
Exercise Reps Sets Weight
Dumbell Curls 15 5 25
Preacher Curls 15 5 20
Curl Machine 20 5 20
Hammer Curls 20 5 20
Wednesday Saturday
Cardio 5 min warmup 12 min high itensity 5 min cool down
Quads
Exercise Reps Sets Weight Notes
Leg Extensions 15 5 50
Squats 15 5 135
Hamstrings
Exercise Reps Sets Weight Notes
Leg Curls 20 5 50
Lunges 15 5 25
Leg Press 20 5 180
Triceps
Exercise Reps Sets Weight Notes
Rope Pull downs 20 5 60
Tricep Kickouts 15 5 20
Dips 20 5
Shoulders
Exercise Reps Sets Weight Notes
Shoulder Machine 20 5 50
Dumbell Side Raise 15 5 20
Military Press 20 5 60
Military Pull downs 15 5 100

sorry for the length this is Dwayne Johnson "The Rock's" workout, this is the one I am starting tonight!