Post Your Workout Routine

[mav']

I was thinking of killing a muscle group or two per day (e.g. chest and triceps- Mondays, back and biceps-Tuesday etc...) with cardio at the end of the week. Thoughts?
What's worked for you?)

-mav

[phillllip408]

trial and error :) and form is most important, not the weight u can do. remember not to stick to the same routine forever.., change it up maybe every week or two once ur gains start slowing down

[HeavyHitter415]

I'll have to disagree.... Stick to the routine at least 6 wks, then switch it up. Switching every week doesn't give the routine enough time to do its magic.

[HeavyHitter415]

I was thinking of killing a muscle group or two per day (e.g. chest and triceps- Mondays, back and biceps-Tuesday etc...) with cardio at the end of the week. Thoughts?
What's worked for you?)

-mav
My favorite routine for puttin on mass.. Though I think light cardio at the end of every work is the best. Try legs on wednesday, to give the upper time to recoop. Then hit the shoulders on Thurs, and arms on Fri. Eat well on the weekend, then start it over again on Mon. I went from my original plateau of 185 up to 205 on this one.

[find.me.01]

my summer was crazy rootine

it was

monday-
chest, biceps, forearms, run 30 mins

wed-
triceps, back, abs, run 30 mins

friday -
chest, biceps, forearms, run 30 mins

sunday-
triceps, back, abs, run 30 mins.

havent been able to hit the gym in 2-3 months, so just been doing some bodyweight exercises in my house.

im about to go tonight, to buy a bench press, and some weights.

my workout will look like this, im going to mass.

MONDAY-
CHEST, BICEPS, FOREARMS , ABS (if i find the time on this day)

THURSDAY-
TRICEPS, BICEPS, ABS

and repeat every other days, gonna try to become super huge super faast, by lifting mad weight, and eating mad .
my legs ive been working out for 3 years so im not working them out anymore.

[Hamez]

mon- chest/triceps/abs
tues-back/bicep/obliques
fri-shoulders/legs abs
and basketball on thus and thurs nights

[sherbmax90]

WHEN YOU DO CHEST AND YOUR SHOULDER YOUR ALSO USING YOUR TRICEP SO U WANT TO TRY TO GET UR TRICEP ON THOSE DAYS AND GIVE YOURSELF TIME TO REST SO YOUR MUSCLES CAN RECOVER AND EVENTUALLY GROW....AND YOU DO EVERY EXERCISE WITH GOOD FORM AND SLOWLY SO CAN FEEL THAT BURN...AND REMEBER REST IS BEST

Monday-chest,triceps
tuesday-biceps,back
wednesday-legs,abs,cardio,forearms
thursday-shoulders,biceps
friday-back,abs,triceps

[ClutchNY]

Mark Rippetoe's Starting Strength...when u look at a workout it way seem weak, but its been pretty good for me so far. works alot of compound muscles.

[yourboychris]

I always switch it up every 4-6 months so it varies

[rico227]

im tryin to put on mass right now, any advice on routines i should follow? im about 5' 7" and 140 lbs, tryin to get to about 160...

[yourboychris]

im tryin to put on mass right now, any advice on routines i should follow? im about 5' 7" and 140 lbs, tryin to get to about 160...

I put on about 25 pounds in a year. Similiar to what your aiming for. I ate about 5-6 meals a day and trained 5 days a week. In regards to routines, I switched it up every once in awhile. You could look on a web for routines.

[ClutchNY]

^ co sign...im on that forum too

[jayfunk3]

>Everyday: Sit ups and push ups

>Biceps: Monday, Wednesday, and Friday

>Leg Work (hill work, explosion hops, lunges, and running):
Monday, Wednesday, and Friday

>Basketball: Thursdays and Saturdays

[Hendriks]

This is my usual workout routine, but I change it up sometimes depending on how I'm feeling.
Heres the basics:

Mon, Wed, Fri

Chest:
1 Bench press - 5 sets, 8-10 reps
2 Flat bench flies - 5 sets, 8-10 reps
3 Incline bench press - 6 sets, 8-10 reps
4 Decline Bench- 6 sets, 8-10 reps
5 Dips - 5 sets, to failure
Back:
6 Front wide-grip chin-ups - 6 sets, to failure
7 T-bar rows - 5 sets, 8-10 reps
8 One-arm dumbbell rows - 5 sets, 8-10 reps
Forearms:
9 Wrist curls (forearms on knees) - 4 sets, 10 reps
10 Reverse barbell curls - 4 sets, 10 reps

Abs:
11 Nonstop instinct training for 30 minutes


Tues, Thurs

Triceps:
1Close-grip bench presses - 6 sets, 8-10 reps
2 Barbell French presses (interior head) - 6 sets, 8-10 reps
3 One-arm dumbbell triceps extensions (exterior head) - 6 sets, 8-10 reps 4 Dirty 30’s- 4 sets, 10 reps
Biceps:
5 Barbell curls - 6 sets, 8-10 reps
6 Seated dumbbell curls - 6 sets, 8-10 reps
7 90 degree curls- 10 sets of 4 reps

Shoulders:
8 Seated barbell presses - 6 sets, 8-10 reps
9 Lateral raises (standing) - 6 sets, 8-10 reps
Forearms:
Same as Monday, Wednesday and Friday
Abs:
Same as Monday, Wednesday and Friday.

[InfiniteWisdom]

[QUOTE=Hendriks]This is my usual workout routine, but I change it up sometimes depending on how I'm feeling.
Heres the basics:

Mon, Wed, Fri

Chest:
1 Bench press - 5 sets, 8-10 reps
2 Flat bench flies - 5 sets, 8-10 reps
3 Incline bench press - 6 sets, 8-10 reps
4 Decline Bench- 6 sets, 8-10 reps
5 Dips - 5 sets, to failure

I'm not a personal trainer or anything, but I think you're working out your chest too much. I've read numerous times that the worst thing you can do is overwork your muscles. Have these excercises worked for you? Please tell me your stats. I'm quite interested. Like how tall you are, how much you weigh, what you bench, etc.

[Hendriks]

I'm 6'2, 240lbs. I bench 225 regularly, my max is 265, max curl is 140. Keep in mind that some of those exercises work different areas in the chest. Incline for upper, Decline for lower, etc.

[InfiniteWisdom]

I'm 6'2, 240lbs. I bench 225 regularly, my max is 265, max curl is 140. Keep in mind that some of those exercises work different areas in the chest. Incline for upper, Decline for lower, etc.

I am aware of the fact that they work different muscle groups but doing inclines for instance does work the central pecs as well. And for someone that ways 240lbs., maxing out at 265 is pretty bad. It's probably due to you working out your pectoral muscles excessively causing them to not grow.

[Hendriks]

I weigh around 240, about 230 when weighed naked in the morning. And 265 for a max bench isn't terrible for me, as I'm only 17 and have only healed my shoulder recently after a tear/dislocation. And for the record I did a set of 280 yesterday on the bench press at my gym.

[Milly]

5 Miles a day

[Oshin]

wow nice...

[ClutchNY]

5 Miles a day
no shin splints yet?

[casanova]

i dont work out im to lazy...

[Milly]

no shin splints yet?

nah I was built for this lol.

[Hendriks]

^I'm jealous, I have no problem doing weight training and lifting, but I suck at cardio and usually find excuses not to do it, which is sad becuase it's what I need to do most.

[Sea-town]

Make sure you do triceps on the same day as chest and bench. Bench works your triceps, so you want to let them recover before your next work out.

Start Squatting!

I guarantee it will help you make gains in all of your lifts if you start doing squats and working legs. Squats promote muscle growth all over the body.

Go to bodybuilding.com for shure.

[Basil]

i did track so i liked to run, normally its just like 800-1600 meters mon wed fri and on tues and thurs i do anywhere from 1-5 1/2 miles depending on the ammount of time i have and if my knee starts hurting.

[Oshin]

man i better start a routine myself !

[Deucey]

i do random chest and biceps one day, back and triceps another, then legs some other random day

and for cardio / abs i just smoke and drink a shitload. i'm fuckin athletic as fuck, BALLINNN

[FearItSelf]

order pizza, pay boy for pizza, fall asleep, get up and continue to eat pizza

[~~~~]

200 situps....


some other stuff, im too tired to think of 'em right know though.

[41sde]

Try this if your a skinny dude such as myself and you wanna get your weight up.I just started my third week 2day.

http://www.bodybuilding.com/fun/vinced3.htm

[godsownson]

order pizza, pay boy for pizza, fall asleep, get up and continue to eat pizza

LMAO!

[41sde]

u gain any weight from it so far?


yea like 7 pounds after 2 weeks but thats after eating 4-6 meals a day.