Post your routines!

[traubenberg]

You wanna look like The Rock? Do this:

M - Chest, Back, Bis, Calves (5 sets, 15-20 reps, 30 seconds between sets)
M - Cardio = 5 min warm, 12 min hard, 5 min cool

T- Quads, hams, shoulders and tri (5 sets, 15-20 reps, 30 sec rest)
T - Cardio = 5 warm, 12 hard, 5 cool

W - Chest, back, bis, calves (5 sets, 12-15 reps, 45 sec rest)
W - Cardio = 5, 12, 5

Th - Quads, hams, shoulders, tris (5 sets, 12-15 reps, 45 sec rest)
Th - Cardio = 5, 12, 5

F - Chest, back, bis, calves (5 sets, 8-12 reps, 60 sec rest)
F - Cardio = 5, 12, 5

Sat - Quads, hams, shoulders, tris (5 sets, 8-12 reps, 60 sec rest)
Sat - Cardio = 5, 12, 5

I shit you not, the man follows this routine. By following a diet (of more food, not less) and his routine, he cut his body fat in half in 4 months. (He eats almost 3600 calories a day. Yes, 3600. But he also works out 2+ hours a days and then does about 200 shows a year.)

[traubenberg]

Here's a basic basic basic program that will help you out. Split your workout into pushing exercises and pulling exercises. Do only pushing on one day, then pulling the next, then take a day off. You should do each workout twice during the week and throw in cardio on your off days.

Pushing exercises work: chest (pectoralis majoris), triceps, shoulders (deltoids), legs (quadriceps, gluteus maximus), calves.

Pulling exercises work: back (latissimus dorsi, spinal erectors), biceps, shoulders (trapezius), legs (hamstrings).

It's not perfect, but it's a good way to split things up for a beginning workout.

[Peakboost]

thats a good way to overtrain.

less is more. done.

[kris]

holy crap, 30 sec rest?! hehe, i do at least 1 minute...

[traubenberg]

Originally Posted by Peakboost

thats a good way to overtrain.

less is more. done.

Hey, it seems to work for him. Who am I to argue?

[naujcdl]

I run 4 days out of the week, about 5 miles each. Long distance runner, no sprints.

After running, i do about 50 pushups and a few (as many as i can) sit-ups.

I am 150 lbs, and i eat about 2400 calories a day.

The key thing is drinking at least 64oz of water in the morning. I do it every day and it feels good.



p.s. please stop jacking this thread with useless comments. If you HAVE something to contribute, DO SO, if not find another post to f***.

Thanks.

[DeathByVenom]

Originally Posted by Peakboost

thats a good way to overtrain.

less is more. done.

ya I agree.

[ry@n]

uh o.. you know what happens when Leo gets mad

the tag team has secret routines that are not public knowledge, sorry.

[JoeGT38]

Mine changes alot (which it shoud, your body will get used to your routine)

M- chest & tris, abs, cardio
T- back & bis, cardio
w-off (seperate chest and shoulder as much as possible)
T- Shoulders & legs, abs, cardio
F-Bis & tris, more cardio (I like one xtra day doing bis & tris fresh. On M & T My bis and tris are spent by the time I get to them from doing back and chest.
s- Maybe ride my bike
s-off ( by that time I need a break.)

[Leo]

Cleanup complete, thread reopened.

Quit thread jacking.

Rae_Rae420 and Car_RAMROD, take this shit to the PM or at least out of the fitness forum.

[ShreddinBreeze]

Every night I do Bi's ,Tri's, chest, traps (shoulders), abs, lats, and calves. But I've been lazy latly, jus doin bi's tri's and chest...that all will change tonight! I use the Total Gym and free weights

[Peakboost]

Originally Posted by ShreddinBreeze

Every night I do Bi's ,Tri's, chest, traps (shoulders), abs, lats, and calves. But I've been lazy latly, jus doin bi's tri's and chest...that all will change tonight! I use the Total Gym and free weights

overtraining.

[ChrisTalle]

is it better to do chest+triceps or tricep+biceps and also

biceps+back or biceps+triceps?

[Peakboost]

Originally Posted by NvMyZ

is it better to do chest+triceps or tricep+biceps and also

biceps+back or biceps+triceps?

do Chest + Tri and Back + Bi.

tri is your secondary muscle when you workout your chest
bi is your secondary muscle when you workout your back

[14kiXX]

i need some help here with my routine. In the winter i go to the gym regularly however, with the nice weather i like to be outside and jog 4+ times per week so can only be in gym 2 x per week, does anyone have a 2 day routines or suggestions?

[Atomicles]

I'm always up late... so that's when I do my thing. We've got an inhouse gym in my family's basement, so that helps. I do about 10 minutes on abs, 10 on arms, and 10 on legs. Some nights I take walks, more so in the springs/summer time. And I ride my bike all of the time.

[XRoll2000]

You don't want to overtrain, muscle grows during the "rest" state. So make sure you get plenty of rest after a work out.

[Signal 9]

monday-chest
tues-back
wed-rest
thurs-bi's and tri's....i always like working them together for the overall pump and i pretend im big.
friday-legs and shoulders.

i do around 12 sets per body part. 8-10 reps. rest around a min to a min and a half.

i dont eat enough. but im fat.

[importcrew]

Everyday, first stretch

then pushups (start at a decent number, and progress by 5 everday)
next, lift barbells until you can't no longer
afterwards, toners (ie-arms spread shoulder height (straight across) and small circles to the front, and small circles to the rear)
finally, stretch some more
then do some situps (and progress by 5 or more everyday)

After a week or so, add more things to it. (big circles to the front/rear, military press (with/without barbells), and any other types of excercises.

I get a good workout at work usually. I usually tend to lift a lot of 80lb bags of cement all the time. And I also do a lot of lifting with heavy doors and drywall. so compensate for that as well. And running/jogging is good as well.

[KAR 101]

question? what does the hammer curl do for he biceps compared to doing regular curls?????? i have wondered this but never looked into finding the answer