I thought it would be interesting to read how sporty other MR members are and what kind of stuff they do 
Gym workout:
Monday - Chest and biceps
Bench press 5x5
Incline bench press 5x8
Flies 5x10
Bicep curls 5x5-8
Barbell curls 5x10
Preacher curls 5x10
Seated bicep curls 5x10
Hammer curls 5x8
Tuesday - Legs
Squat 6x10
Leg extensions 5x8-10
Leg curls 5x8-10
Calves 6x10-20
Wednesday - Shoulders and triceps
Shoulder press 5x8-10
Lateral raise 5x10
Front dumbbell raise 5x10
Reverse flies 5x10
Shoulder raise 6x10-15
Upright rows 5x8
Tricep extensions OR reverse grip bench press 5x10
Lots of different tricep extensions with cable ~3x5x10
Overhead tricep extensions 5x10
Thursday - Back
Bent-over rows 6x8-12
T-bar rows 4x8-12
Dumbbell rows 6x10-12
Pull ups 4x8
Pulldowns 4x8
Deadlift 5x5
The days are not always like that since it depends on my school and other things. Sometimes I also go to gym one or two times more per week if I have nothing else to do.
Other workout:
Abs 3-4 times a week (I change the exercises so often that I'm not going to list any here)
Badminton 1-3 times a week
Jogging, cross-trainer, bicycle etc 1-3 times a week
That's pretty much it. I try to do something everyday. On best days, I workout for 3-4 hours if I have lots of free time (first gym, then abs and then cardio).
NOTE: This is just for fun so please, don't start nitpicking that you do this and that wrong and your workout is useless etc. I've seen things going wrong in so many other forums where people just argue what is "the right way" to exercise. We all have different bodies and preferences, let everyone have their freedom to do what they want to do. If someone asks for advice, then sure but that shall not be the main topic of discussion.
If there is a relatively current thread about this, then please merge this with it
Gym workout:
Monday - Chest and biceps
Bench press 5x5
Incline bench press 5x8
Flies 5x10
Bicep curls 5x5-8
Barbell curls 5x10
Preacher curls 5x10
Seated bicep curls 5x10
Hammer curls 5x8
Tuesday - Legs
Squat 6x10
Leg extensions 5x8-10
Leg curls 5x8-10
Calves 6x10-20
Wednesday - Shoulders and triceps
Shoulder press 5x8-10
Lateral raise 5x10
Front dumbbell raise 5x10
Reverse flies 5x10
Shoulder raise 6x10-15
Upright rows 5x8
Tricep extensions OR reverse grip bench press 5x10
Lots of different tricep extensions with cable ~3x5x10
Overhead tricep extensions 5x10
Thursday - Back
Bent-over rows 6x8-12
T-bar rows 4x8-12
Dumbbell rows 6x10-12
Pull ups 4x8
Pulldowns 4x8
Deadlift 5x5
The days are not always like that since it depends on my school and other things. Sometimes I also go to gym one or two times more per week if I have nothing else to do.
Other workout:
Abs 3-4 times a week (I change the exercises so often that I'm not going to list any here)
Badminton 1-3 times a week
Jogging, cross-trainer, bicycle etc 1-3 times a week
That's pretty much it. I try to do something everyday. On best days, I workout for 3-4 hours if I have lots of free time (first gym, then abs and then cardio).
NOTE: This is just for fun so please, don't start nitpicking that you do this and that wrong and your workout is useless etc. I've seen things going wrong in so many other forums where people just argue what is "the right way" to exercise. We all have different bodies and preferences, let everyone have their freedom to do what they want to do. If someone asks for advice, then sure but that shall not be the main topic of discussion.
If there is a relatively current thread about this, then please merge this with it
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