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11-23-2005, 09:00 AM
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I try...try to do cardio before work @ 545 am, however i often times dont for obvious reasons.
I do MAX-OT for my main routine, i developed my own routine based on their sysetem, however i found that i like to add in some iso excersises on that particular muscles 3 day rest. It seems like alot but im 24 and my recovery is good, so i figure i might as well push it while im still relatively young. I do not double up with isolating legs because i play ice hockey once a week and roller hockey every once in a while plus cardio. I also do some powerlifting stuff on saturdays, but i only recently started that. so... Monday: Back/iso Chest Lat Pulldowns 3 sets of 6 (after warm up and weight acclimation) Seated Cable Rows 2 sets 4-6 V-bar Pulldowns 2 sets 4-6 Dumbell Rows 1 set 4-6 Good Mornings 2 sets 6-8 Weighted Back Extensions 1 set 8-10 Either Cable FLys (3 Different angles inc/dec/straight) 1 set each 10 reps or Dumbell Flys on flat bench + Inc/Dec Machine 1 set 10 reps each Tuesday: Shoulders, Tri's/Iso-Bi's Barbell Military Press 3 sets 4-6 (after warm up and weight acclimation) Dumbell Military Press 2 sets 4-6 (rotate palms up and down) Standing Lateral Raises 2 sets 6-8 seated bent over lateral raises 1 set 6-8 Skull Crushes 2 Sets 6-8 Cable Push Downs 2 sets 6-8 Kickbacks 1 set 6-8 Preacher Curls 2 sets 10 One arm inside hammer curls 1 set 10 Cable Curls 1 set 10 Wednesday: Legs/Iso Traps Squats 3 sets 4-6 (after warm up and weight acclimation) Leg Press 2 sets 4-6 Stiff leg deads 2 sets 4-6 leg curls 2 sets 4-6 Hack Squat Calf raises 2 sets 6-8 Leg Press Machine Calf Raises 2 sets 6-8 (once every 2 leg days) Seated Calf Raise Machines 1 set 6-8 Standing Barbell Raises (to chin) 2 sets 10 Thursday: Chest/Iso Back Bench Press 3 sets 4-6 (after warm up and weight acclimation) Incline press 2 sets 4-6 Decline press 1 set 4-6 Dips 1 Set 4-6 (i alternate barbell/dumbell however i feel like doing it at the time) Pull Ups 3 sets as many as i can Machine Rows 2 sets 10 Friday: Bi's/Forearms/Iso Shoulders Barbell Curls 3 sets 4-6 (after warm up and weight acclimation) Dumbell Curls 2 sets 4-6 Hammer Curls 1 set 4-6 Seated Wrist Barbell curls 2 sets 8-10 Standing Dumbell Wrist Curls 1 set 6-8 Front Straight-Arm Dumbell Raises 2 Sets 10 Side Straight-Arm Dumbell Raises 2 Sets 10 Saturday: Traps/Powerlifting/Machine Circuit PowerCleans (to chest) 3 sets 8-10 Powerlifting style deadlifts with alternating facing palms 2 sets 6-8 Dumbell Shrugs 2 sets 6 Barbell Shrugs (front) 1 set 4-6 Barbell Shrugs (rear) 1 set 4-6 Machine circuit at my gym if im feeling extra chipper, or not playing roller hockey that morning or whatever. what do you think? 
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11-23-2005, 09:16 AM
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p.s
oh yea, i forgot
for abs i do monday front abs between exercises tuesday i do obliques in between shoulder exercises wednesday, lower abs thursday abs off day friday: weighted abs all around cable crunches, weighted side bends, and weighted leg raises off the flat bench.
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12-02-2005, 02:32 PM
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ok I think I have a nice 4 day split put together.
Workout Routine Tuesday: Chest/Abs Bench Press - 3sets X 8-10 reps Dumbell Flye - 3 sets X 8-10 reps Incline Dumbell Press - 3 sets X 8-10 reps Ab Work Thursday: Back Lat Pull Down Chin Ups One Arm Rows Standing Curl Bar - 3 sets X 8-10 reps Incline Bench Dumbell Curls 3 sets X 8-10 reps Friday: Shoulders/Triceps Standing Military Press Side/Front Raises Shrugs Skull Crushers(French Press) Overhead dumbell extensions Sunday: Legs Squat Deadlift Lunges AB WORK
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12-02-2005, 09:15 PM
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routine
which routine will give quicker and better results?
Monday-chest,triceps, shoulders Tuesday-rest Wednesday-back, biceps, forearms,abs Thurday-rest Friday-rest Saturday-legs exculeding calves Sunday-heavy abs,light Biceps and forearms ,Heavy calves, light back or Monday-Upper body Tuesday- Wednesday-LOwer body Thursday- Friday- Saturday-Upper body Sunday-Lower body
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12-02-2005, 11:43 PM
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I have not seen anybody post along with their workout routine the gains made. I have no problem giving credit where credit is due. Secondly, please add if you are on steroids or not! I have yet to see a person that can gain MORE than 10-15 lbs of muscle in a year unless you are doing steroids of course. I'm sure there could be one or two out there but that could be rare. On the other hand, gaining body weight does not mean lean muscle! So unless you have a routine that can be somewhat validated with some real gains in weight or increase poundages no need to post them. There is one thing very real, people use more drugs than they let you to believe, and make sure all of you take in consideration that before jump the gun and try some of these routines. Do not get me wrong there are a few routines that are decent but some are something do be desired. Just trying to be real
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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12-03-2005, 02:44 AM
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All exercises are carried out with strict form, 1 minute breaks for the first two sets and a 1 minute 30 seconds for the third set. Takes roughly 50 minutes to an hour depending on which day.
Day 1: Chest, Triceps & Calves Chest: • Flat Barbell Bench Press: 3 sets – 10 reps • Seated Bench Press: 3 sets - 10 reps • Flat Dumbbell Flys: 3 sets - 10 reps • Flat Dumbell Bench Press: 3 sets - 10 reps Triceps: • Dumbbell Kick-backs: 3 sets - 10 reps • Cable Push-downs: 3 sets - 10 reps • Dips: 3 sets – 10 reps Calves: • Standing 45° Machine Calf Raises: 3 sets - 10 reps • Seated Calf Raises: 3 sets - 10 reps Day 2: Legs, Shoulders & Traps Legs: • Squats: 3 sets – 10 reps • Leg Press: 3 sets - 10 reps • Leg Extension: 3 sets – 10 reps • Leg Curls: 3 sets - 10 reps Shoulders: • Seated Dumbbell Press: 3 sets - 10 reps • Standing Side Lateral Dumbbell Raises: 3 sets - 10 reps • Standing Front Dumbell raises: 3 sets - 10 reps • Seated Rows: 3 sets - 10 reps Traps: • Dumbbell Shrugs: 3 sets - 10 reps • Upright rows: 3 Sets – 10 Rep Day 3: Back, Biceps & Abs Back: • Seated rows: 3 Sets – 10 Reps • Lat Pull-downs: 3 sets - 10 reps • Dumbbell Rows: 3 sets - 10 reps • Back Extensions: 3 sets - 10 reps Biceps: • Hammer Curls: 3 sets – 10 reps • Straight Bar Curls: 3 sets - 10 reps • Alternating Dumbbell Curls: 3 sets - 10 reps Abs: • Inclined Crunches: 3 sets - 10 reps • Machine Crunches: 3 sets - 10 reps
__________________
BB4U Moderator
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12-09-2005, 08:04 AM
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Everyday
Wake up at 0530 6 Mile Run with 15 minutes of skipping, taking me 1 Hour Meal #1 0700 0830 10 3 minute rounds on the Heavybag, 15 second rest between Rounds Pad Work, 6 , 2 minute rounds, 15 second break Exercise Bike and rowing machine Meal #2 1000 Work - Generally til 1530 Meal #3 at 1230 Meal #4 1500 1600 - Weights (mon, wed, fri, or 3 on 1 off) Meal #5 1730 1900 Shadow boxing, sword training, floor work, biking Meal # 6 2030 Rest bed sleep
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12-22-2005, 06:06 AM
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Quote:
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01-04-2006, 10:40 PM
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my workout good??
my workout any good???
Monday-Back, Chest, Abs 3 Sets(6-8reps) Lat pull down, BB row, Shrugs, Bench press, Decline press, Peck fly, Lying leg hip-raise (Mix), Kneeling Crunch, Seated Crunch, Thursday-Triceps, biceps, Shoulders, Forearms, Abs 3 Sets(6-8 reps) Close grip bench(2), Triceps extension, Shoulder press, Upright row(2), BB curl, Concentration curl(1), Forearms(2), Kickbacks(1right), Lying leg hip-raise (2), Kneeling Crunch(2), Seated Crunch(2), Friday- Quadriceps, Hamstrings, Calves, 3sets(6-10reps) Squats, Hack Squats(1set), Full squat(2set), Leg extension, Lying leg Curl, Straight-leg deadlift, Seated calve raises, Standing calve raises, Sunday-Biceps, Shoulders, Forearms (Home workout) 2sets(6-8reps) Shoulder press, Upright row(2), Lateral raise(2), BB curl(2), Hammer curls(2), Con Curl(1), Forearms(2), Con. Curl(1 left) Plyometrics: Tuesday and Friday 2 sets(10reps) Squat Jumps, Side jumps, Tuck Jumps, Hop Jumps 9 back, 9 Chests , 15 sets abs , 5 sets triceps , 12 sets shoulders, 6 sets biceps, 7 forearm, 9 quads, 6 hamstring, 6 calves
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01-21-2006, 09:49 PM
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My routine is as follows:
Legs and Abs: Bent leg knee raise Bridge twisting crunch Normal crunches Full-sit up Back Extension Squats Calf-raise I do abs and legs twice a week Chest and Triceps: Incline and Decline D/B press Bench press Pullover Pec Dec Overhead push-out Rope pushdown Weighted Dips (last three for tri's) Once a week Shoulders: Behind the neck press and military press Side laterals Upright row Shrugs Rear delt row B/B lying rear delt Once a week Back and Biceps: Lat pulldown Seated row Bent over row Single bicep curl Preacher curl Incline supline bicep curl B/B curl Once a week I do 3 sets with 10,8,6 reps in that order for everything except ab's, which I do 3 sets of 30. I am taking protein and creatine and am eating 6 meals a day but i still dont seem to be gaining much size. Also I have a skinny frame with overdeveloped shoulders and my goal is to put on more size but with a broader, more balanced frame. Any comments and suggestions would be great as i dont know what im doing wrong.
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01-22-2006, 10:29 AM
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All coments are greatly apreciated.
Monday-Legs Squats Step-ups Leg press Leg extensions CALFS Calf rises on squat machine Calf rises with dumbbells *Jump rope *Abs Tuesday- Chest & Back Chest Bench press Db bench press Incline dumbbells Decline bench press * Wide push ups Back T-bar rows Lat rows Standing pullovers with cable Rocky pull downs Bent over high pulley one arm rows Wednesday-Shoulders & traps Arnold presses L-Laterals Up right rows One arm cross cable laterals Lying rear delt raise Traps Heavy barbell shrugs Db shrugs Thursday-legs Squats Leg press Leg curls Lunges Calf raises *abs *jump rope Friday-Bis & Tris Seated Tricep presses Tricep extensions Rev. Tricep extensions Dips behind the back Bis Straight bar heavy curls Lying hammer curls Reverse preacher curls You go I go curls *would it be ok for me to through some forearm exercises in with bicepts and tricepts? would this make the work out to long?
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01-25-2006, 01:21 PM
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lifting in the morning
i just wanted to see if eany one knew if it would be ok to lift in the morning and in the afternon. would this be bad for the body im just trying to get my chest were i want it to be
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02-02-2006, 07:41 AM
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My workout
I cycle my workouts every 4 mo. but this is my current. I did alot of research on this and it seems to be a very effective workout for the tight schedule i have. I know that thats not a good excuse but i'm out of the house from 3 a.m. till 6 p.m. 6 days a week. you need dedication and a partner that pushes you on those off days awlays helps i wouldn't recomend this plan if your a begginner. every third workout i supplement dumbells for barbells.
Monday Dumbbell Bench Press 5 sets go heavier as you go down in reps at 20-10-5-3-1 reps T-Bar Rows 15-10-8-8 Dumbell Incline 20-10-5-3-1 Bent Over Barbbell Rows 4 sets 8-12 reps Pullovers 4 sets of 15 reps Deadlifts 3 sets 10 reps Chins in grip & Out grip 3 sets 10 reps throught my workout Tues Standing Barbell Curls 15-10-8-6-4 Lying Tri Ext 15-10-6-4 Consentration Curls 4 sets 8 reps Cable Tri Pressdowns 4 sets 8 reps Incline Curls 4 sets 8 reps Upright Rows 4 sets 8 reps E-Z Bar Incline Raises 4 sets 8 reps Shrugs Dumbell 4 sets 10 reps Bent over Lateralls 4 sets 8 reps Wed Dumbbell Fly's 10-8-8-6 T-Bar Rows 15-10-8-8 Incline Fly's 10-8-8-6 Seated Rows 4 sets 10 reps Decline dumbell Press 20-10-5-3-1 Hyperextentions 3 sets 10 reps Peck deck 10-8-8-6 Thurs Arnold Presses 4 sets 8 reps Standing Dumbell Curls 5 sets 8 reps Standing Tri Extentions 5 sets 8 reps Concentration Curls 4 sets 8 reps Standing Dumbbell Laterals 4 sets 8 reps Reverse grip Pressdowns 5 sets 10 reps Preacher Curls 4 sets 8 reps Dumbell Kickbacks 5 sets 12 reps Shrugs Barbbell 4 sets 10 reps Upright Rows 4 sets 8 Reps Take fri off legs on sat
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02-07-2006, 10:24 AM
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Total body
Heres mine tell me what you think:
Mon: Run (I have to I'm in the Military) Tue: Bench Press, Military Press DB, Tri Ext, Lat Machine, Bi's Preacher bench, Sqt, Lying Leg Curls Wed: Run (I have to I'm in the Military) Thurs: Inc Bench, Front Shouldr raise DB, Rvs Grip Tri ext (Cable), Back Low Row machine, bi' Curl DB, Dead lift, Leg ext Fri: Run (Sorry I have no choice I'm in the army) SAT: Dec Bench or CBL Xover, side shoulder raise DB, Shrugs, overhead tri ext, bi's DB Prchr Bench, Leg press, Seated leg curl Mchne It seems like alot but I've actually have gotten good results with this routine. The run days vary on whats on our training schedule so I could be anywhere from a 4 mile run to circuit training.
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02-16-2006, 07:25 AM
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Richs Workout
Performed 2-3 times per week, 1-2days rest in between...
Incline Sit-ups - 12 reps Ab Plank - 1 min hold 2 supersets of these, then... Squats (plate loader/hack squat) - 8-12 reps (3 sets) Deadlifts - 8-12 reps (3 sets) then.... Barbell Bench press (2 sets) Suprinated grip pull-ups (2 sets; 8-12 reps, then 1 set; as many reps as poss) Shoulder Scaptions (2 sets) Dips (2 sets) Z-bar curls (2 sets) 8-12 reps per set with 1 and a half min rest.
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02-27-2006, 08:34 PM
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hey can anyone give me a link to some football work outs like the Miami one above.
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ff
Linear Mode
