Work Out Routine

May 31, 2010 @ 23:40:12
Mon-Chest Volume
Wed-Back Volume
Fri-Shoulders Volume
Sat-Legs

Alternate weeks, from volume to frequency

Supplemental muscles are hit so I don't specifically do arms anymore. Abs are thrown in everyday, along with Cardio on days off.
June 03, 2010 @ 12:12:18
Chill with the abs everyday brah, they're a muslce too and you gotta let them rest.
June 06, 2010 @ 22:36:14
My routine:
Monday: Kettlebell Power Work out= 20 Burpees, 20 swings (each arm), 20 clean and press (each arm), 15 around the world + 100 push ups and 300 crunches/situps/reverse crunches
Tuesday: 5 Mile Run
Wednesday: Lift Day (freeweights) +100 pushups and 300 crunches/situps/reverse crunches
Thursday: 5 Mile Run
Friday: Kettlebell Power Work out
Saturday: 5 Mile Run
June 07, 2010 @ 17:51:43
Dope workout bro.

I just started going to Crossfit, shit seems legit so far.
June 07, 2010 @ 20:35:12
i do: with legs, abs and cardio on random days

M - chest
T
W - back shoulders
T
F - bi tri
S -
S
June 09, 2010 @ 08:51:08
M- chest/bi
T- back/tri
W- rest
T- shoulders
F- legs
S- chest/bi and light cardio
S- rest

I workout with my cousin he powerlifted back home for 5 years. NOX before workout, whey protein after workout.

153 pounds April 2nd now I'm at 162 pounds. I notice a huge differnce.. Especially in my biceps/shoulders and back.
June 09, 2010 @ 10:25:42
its good that u work out the legs, alotta hgh in ur legs; work out legs u get bigger arms, and chest, FACT
June 09, 2010 @ 21:57:25
Three main exercises you all need to be doing are Squats, Bench Press and the Dead lift. Build around that.
June 09, 2010 @ 22:00:47
im using a supplement called quick mass...i hate the taste so i decided to add fruit. Is this bad or does it not change anything?
June 09, 2010 @ 22:12:28
fruit is good for you too
June 09, 2010 @ 22:59:42
its good that u work out the legs, alotta hgh in ur legs; work out legs u get bigger arms, and chest, FACT


That and I dont want to end up looking like a ice cream cone
June 10, 2010 @ 07:58:03
im using a supplement called quick mass...i hate the taste so i decided to add fruit. Is this bad or does it not change anything?


Well first off, what's in this 'quick mass' ?
June 10, 2010 @ 20:01:10
one day chest + tris, next day back + bis, next day legs, in no particular order, go to gym roughly...3 times a week, solid hour and half each session doin super sets works out my little body pretty well, mega definition
June 10, 2010 @ 20:08:31
Well first off, what's in this 'quick mass' ?


QUICKMASS FORMULA FEATURES

56 grams of OCTA-PRO (Time Release Protein Delivery Matrix)
Consists of 8 different forms of protein providing extended release of amino acids.

168 grams of CARBPLEX (GI Balanced Carbohydrate Matrix)
Glycemically balanced with 5g of fiber to lengthen nutrient delivery and maintain energy levels.

14 grams of OMEGALipid (Essential Fatty Acid Matrix)
Provides essential fatty acids (EFA), including FLAX, MCT
June 10, 2010 @ 20:38:12
Yo does anyone have a good routine for running thats effective?

share it if so
June 10, 2010 @ 23:44:20
^read born to run, by chris mcdougall, that book got me into running hardcore, i promise it will do the same for u,promise
June 11, 2010 @ 11:45:56
Don't Jog, Do Sprints

its less boring
June 11, 2010 @ 14:09:38
Stupid broscience.

You want to workout your legs because it's a major part of your body. It doesn't make your arms or chest bigger, you're a fuckin idiot if you believe that. Think about it - it's half your body mass. Imagine if people only worked legs and no upper body - same thing.

Squat deep and heavy my dudes.
June 11, 2010 @ 15:50:11
Stupid broscience.

You want to workout your legs because it's a major part of your body. It doesn't make your arms or chest bigger, you're a fuckin idiot if you believe that. Think about it - it's half your body mass. Imagine if people only worked legs and no upper body - same thing.

Squat deep and heavy my dudes.


of course u have to work out the upper body along with ur lower, u work out ur legs, ur legs release a lot of hgh(human growth hormone) this inturn builds mass in ur upper body, hold off before u go off calling people idiots
June 11, 2010 @ 15:54:17
June 11, 2010 @ 23:51:34
Yo does anyone have a good routine for running thats effective?

share it if so


Sprint intervals

4x400m - 45sec rest

2x800m - 1min rest

2x400m - 45sec
June 12, 2010 @ 21:09:46
anyone have any tips on getting started in squatting? trying to gain muscle mass without losing my speed (i play soccer). i already have an upper body workout but i think squats would really help me with explosiveness and just solidity (is that a real word? )
June 13, 2010 @ 09:10:24
^ Perfect your form before going up in weight.

Legs/feet shoulder width apart and toes slightly pointed outwards
Look straight
Suck your gut in
high chest/stick your chest out
Drive your hips out and down like your dramatically sitting down in a chair

You'll hear and probably see different techniques, like ATG (ass to ground), but those are the basics.
June 13, 2010 @ 21:06:40
hey, thanks alot blushing
June 14, 2010 @ 15:41:08
anyone have an example of their workout exercises? i have my own, but i get bored with it and feel like i should switch stuff up.

i do a warm up cardio before and cardio after.

mon - chest
tues - back
wed - rest
thurs - legs
fri - arms

or

mon - chest / tri
tues - back / bi
wed - rest
thurs - legs

idk. its been like that for a while. i feel like im doing something wrong.
June 15, 2010 @ 18:20:03
Monday: Chest, Shoulders, Triceps
Tuesday: Back and Biceps
Wednesday: Cardio
Thursday: Chest, Shoulders, Triceps
Friday: Back and Biceps
Saturday: Cardio
Sunday: Cardio

One of the weekend cardio days is always p90x plyometrics so I can work on the strength of my legs because that shit jacks me up good. I usually throw in a 4th day of cardio on one of the lifting days as well.
June 15, 2010 @ 20:22:39
Monday: Chest & Triceps
Tuesday: Morning cardio
Wednesday: Back & Biceps
Thursday: Morning cardio
Friday: Legs & Shoulders
Saturday/Sunday: Cardio

Mainly 3/4 separate exercises for each muscle training and I try and cram it all within an hour.
June 15, 2010 @ 22:46:06
good routine?

mon - chest and calves
tue - legs
wed - biceps and triceps
thu - shoulders
fri - back

cardio on mon, wed and fri
June 17, 2010 @ 20:05:55
good routine?

mon - chest and calves
tue - legs
wed - biceps and triceps
thu - shoulders
fri - back

cardio on mon, wed and fri


You dedicating part of the day to your calves?!

mon - Legs
tue - BackChest THEN Tricpes
wed - Chest THEN Tricpes
thu - Biceps
fri - Shoulders

What are your goals?

And I'm telling you guys, this routine is pretty damn good. If you can't get to a Crossfit gym, I would suggest this. I was using a 5x5 method and increasing weight(little by little) each week.

Day 1- Squat, deadlift, bench press, weighted dips

Day 2- Rows,back extensions,lat pull down

Day 3- Squat,standing military press,thrusters, pushpulls

Day 4- 3 count dumbbell press(chest or shoulders), bicep curls, overhead extensions

And this is a good body weight leg routine / cardio routine

20 Air Squats
20 lunges
20 step ups
20 squat jumps

Do each exercise back to back as quick as possible for 3 sets, about a Minute rest in between each set.
June 17, 2010 @ 23:59:46
I'm about to get my first gym membership. Went today with a free pass with a friend. I'm still clueless as to what I should do. Can anyone recommend a basic routine? I'm not trynna get extremely big, just bulk up a bit, since i'm pretty skinny. Should I do upper body one day, cardio the other, etc? Can someone help me out with a plan here? Any help is appreciated fam!

And how much of each exercise should i do? and is there a decent start point for first starting? or just adapt to my body? lookin to be lean and muscular, not bulky or huge, cuz im naturally a thin dude.
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