who workouts here?

BW Air Squats Squat 30 Reps, Lumbar Curve, Depth, Heels
BW Push-Ups Push Strict Strict, men 5 women: 1
BW Pull Up Pull-Banded Blue band: Men: 5 women: 3
Static BW Handstand Hold: 15/10 Seconds supported
BW Dynamic Roll Forward 3 Forward Rolls
WT BSQ 5 reps Squat BW Men @ 3/4, 3/5 BW Women
WT Pull Deadlift 3 reps @ BW Men, Women 3/4 BW
Dynamic WT 30 Unbroken Russian Kettlebell Swings Swing 20kg / 16kg
Mono WC Mile Run Sub 10 Minutes
WC Mono Men 500m Row 2:05, 2:20 Women
WC Benchmark Modified "Fran" 21-15-9 Reps for time: Dumbbell 25/15, 10 Min Sub Row Ring
WC Benchmark Modified "Cindy" AMRAP 20 Min: 5 Ring Rows 10 Knee Push-ups 15 Squats (10+ Rounds)
WC Benchmark Modified "Kelly" 3 Rounds: Run 400m, Box Jumps 20 20/16 20 14/10 Wall Ball Shots 8 'U20

I do this for 3 days a week first level and it's for 4-5 months. What about you?

You don't have to lie Dix.

Originally Posted by Ben

You don't have to lie Dix.

Stupid bitch. go workout and stop smoking weed like cool kids.

That looks like a nice plan.

I'm on a 3 day a week schedule too, have been for several years now. The only 2 things i always do is deadlifts and squats, the rest i mix up but i hit every muscle group every workout. If i don't slack off and nobody gets in my way i'm done in less than 30 minutes. At the gym I focus on weights only, no cardio. I usually go out and do something real a few times a week, like hiking or something, that's my cardio.

I do everything 8 reps for 3 or 4 sets since I'm in football.

Squat, Bench, Inclines -- you name it.

I wouldnt recommend cross shit, but honestly you can't really answer these questions as a body builder because for your muscles to grow, you need to switch your routine very frequently. Idk, but keep doing what you're doing. Not really sure what kind of goals you have going, GL.

I lift weights, and jog for hockey. xD

I just do all upper body Monday,Wednesday,Friday.
The lower body Tuesday,Thursday,Saturday
Full body Sunday.

I usually for either 3 sets of 10 reps for all workouts. *If i have more energy I'll go to 4 sets*