There are an infinite # of workouts you can do.
For the next few weeks, I'm alternating between push/pull workouts. Prior to that I was doing a 2 day split with intermittent supersets. Prior to that I was also doing the 2-day splits with combinations of supersets, strips, ten-seconds, drops. Before that, were 3-day splits with giants, 3-day splits with supersets & strips.
Various other ways to change these up are varying the speed of lifting, rest periods, doing combined exercises to work several body parts, etc.
I'm not big into many machines, as I believe they do not really allow you to develop your core muscles (those in the torso area) which are used every day for stability and pretty much most everything you do. I love the cable machine, though, as there are many different types of exercises you can do with these machines. You can also add a stability ball or the bosa ball (I think that's what those half domed things are called) or some other device that causes you to need balance.
Here are my last 2 lifting sessions (note: I alternated between upper body and lower body so the whole body needs to be utilized, went from multi-joint to single joint, and stable to unstable exercises.....all of them I did 3 sets....goal is 10 reps....):
MUSCLE EXERCISE NAME
GROUP
U/L M/S S/U L/S
Chest Up Multi Stab Lg Db Flat Bench Chest Press
Legs Low Multi Stab Lg Leg Press (One Leg)
Back Up Multi Stab Lg Cable Crossovers
Legs Low Multi Un Lg Lunges
Chest Up Multi Un Lg Db Chest Press on Ball
Legs Low Multi Un Lg Squats (Db)
Glutes Up Multi Stab Med Pelvic Lifts
Calves Low Sing Un Sm Standing Calf Raise
Tri Up Sing Un Sm Tricep Rope Pushdown
Abs Ball Crunches - ss
Abs Obliques - ss
Abs Leg Lifts - ss
EXERCISE NAME
MUSCLE
GROUP U/L M/S S/U L/S
Back Up Multi Stab Lg T-Bar Row
Legs Low Multi Stab Lg Straight Legged Deadlift (Bb)
Back Up Multi Un Lg Free Motion Standing Row (on 1-foot)
Legs Low Multi Un Lg Standing Adductor (Free Motion)
Back/Sh Up Multi Un Lg Cable Cross Rear Delt (Bent Over)
Legs Low Multi Un Lg Standing Glute Kickbacks
Back/Sh Up Multi Stab Med Upright Cable Row (One foot)
Calves Low Sing Un Sm Toe Raises
Bi Up Sing Un Sm Concentration Curl
Tri Up Sing Un Sm Cable Bi Curl on Bosa Ball
Bi Up Sing Un Sm Hammer Curl
Abs Roman Chair Leg Lifts
Abs Seated Leg Lifts
Abs Raised Legged Crunches
Each of the workouts not including abs takes an hour to do. Abs take an additional 10-15 min. The first workout I used 60 sec between sets. For my 2nd workout, I had less than 30 sec. rest between sets in order to get the whole routine done in an hr. It took me 65 min, plus 10 min. for abs.
Prior to each workout, I did 15 min. of stretching the whole body, 5 min. on the treadmill. After the workout, I did 30-45 min. on a cardio machine (moderate to high intensity), concluding with 15 min. stretching of the body. Oh, forgot to say, between my sets during lifting during the rest period, I also did stretching.
the total time for my workouts is about 2.5 hrs. I do this 3-4 times per week. I'll be choosing some different push-pull exercises to change up my workouts. Every single one of my workouts are different over the past 20 months. My body is always sore within 24 hrs after the workout for about 48 hrs.
Hope this helps,
Doris
