bikeme Posted October 18, 2011 Share Posted October 18, 2011 \ My workout routine Link to comment Share on other sites More sharing options...
tds Posted October 18, 2011 Share Posted October 18, 2011 Good progress - what is your workout routine like? Link to comment Share on other sites More sharing options...
Raymond #21 Posted October 20, 2011 Share Posted October 20, 2011 Good progress - what is your workout routine like? Link to comment Share on other sites More sharing options...
LeanBeef Posted October 20, 2011 Share Posted October 20, 2011 I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner. Day 1 - Chest, Triceps, Shoulders Bench Press/Dumbbell Press (Depending if I have a spotter or not) Cable crossovers (2 variations) or Incline bench press (if I have a spotter) Pectoral Flies on the machine Cable Pushdowns (Rope) Overhead Triceps Extensions (Rope) Skull crushers with EZ Bar Shoulder Shrugs Front Raises (Barbell) Shoulder Press (Dumbbells) Day 2 - Back and biceps Seated Cable Row Lat Pulldown Pull ups Bent over Row (Dumbbell one arm) Seated Curls Incline Curls Preacher Curls That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more. Link to comment Share on other sites More sharing options...
ro0 Posted October 20, 2011 Share Posted October 20, 2011 I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner. Day 1 - Chest, Triceps, Shoulders Bench Press/Dumbbell Press (Depending if I have a spotter or not) Cable crossovers (2 variations) or Incline bench press (if I have a spotter) Pectoral Flies on the machine Cable Pushdowns (Rope) Overhead Triceps Extensions (Rope) Skull crushers with EZ Bar Shoulder Shrugs Front Raises (Barbell) Shoulder Press (Dumbbells) Day 2 - Back and biceps Seated Cable Row Lat Pulldown Pull ups Bent over Row (Dumbbell one arm) Seated Curls Incline Curls Preacher Curls That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more. Link to comment Share on other sites More sharing options...
tds Posted October 25, 2011 Share Posted October 25, 2011 I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner. Day 1 - Chest, Triceps, Shoulders Bench Press/Dumbbell Press (Depending if I have a spotter or not) Cable crossovers (2 variations) or Incline bench press (if I have a spotter) Pectoral Flies on the machine Cable Pushdowns (Rope) Overhead Triceps Extensions (Rope) Skull crushers with EZ Bar Shoulder Shrugs Front Raises (Barbell) Shoulder Press (Dumbbells) Day 2 - Back and biceps Seated Cable Row Lat Pulldown Pull ups Bent over Row (Dumbbell one arm) Seated Curls Incline Curls Preacher Curls That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more. Link to comment Share on other sites More sharing options...
Heisenberg Posted October 27, 2011 Share Posted October 27, 2011 Are there any ways to get my elbow joints stronger? I did 5 push-ups and my elbows are killing me. Keep in mind I haven't done a push-up in 5 years! my plan was to go up by 1 push-up every two days but today I was too sore to do 6 Link to comment Share on other sites More sharing options...
Denguin Posted October 27, 2011 Share Posted October 27, 2011 Are there any ways to get my elbow joints stronger? I did 5 push-ups and my elbows are killing me. Keep in mind I haven't done a push-up in 5 years! my plan was to go up by 1 push-up every two days but today I was too sore to do 6 Link to comment Share on other sites More sharing options...
taxi Posted October 27, 2011 Share Posted October 27, 2011 I wouldn't recommend my routine to anyone since it's mostly stuff I put together as a beginner. Day 1 - Chest, Triceps, Shoulders Bench Press/Dumbbell Press (Depending if I have a spotter or not) Cable crossovers (2 variations) or Incline bench press (if I have a spotter) Pectoral Flies on the machine Cable Pushdowns (Rope) Overhead Triceps Extensions (Rope) Skull crushers with EZ Bar Shoulder Shrugs Front Raises (Barbell) Shoulder Press (Dumbbells) Day 2 - Back and biceps Seated Cable Row Lat Pulldown Pull ups Bent over Row (Dumbbell one arm) Seated Curls Incline Curls Preacher Curls That's my workout routine. I'm trying to incorporate more effective exercises into my routine such as Bent Over Rows with the barbell and dead lifts. Furthermore, I'm creating a leg/abs/oblique day because my legs and core are really lacking; I also need to rest my other muscles more. Link to comment Share on other sites More sharing options...
Patrick Kane Posted October 30, 2011 Share Posted October 30, 2011 Thoughts? 3 Sets 6-8 reps as heavy as you can Biceps EZ Bar Curl Dumbell Curl Hammer Curl Triceps Tricep Extension EZ Bar Skullcrushers Tricep Pull-downs Dips Chest Dumbell Chest Press Dumbell Incline Chest Press Cable Flys Dips Shoulder Shoulder press Lateral Raise Front Raise Upright rows Back Lat Pulldown Pull-ups Dumbbell Rows Hyperextensions Legs Squats Leg-press Calf-raises Deadlifts Abs P90X Ab Ripper Link to comment Share on other sites More sharing options...
LeanBeef Posted November 23, 2011 Share Posted November 23, 2011 Im gonna bump this thread, I need feedback... Im not gaining as much weight as when I started this workout Warm up 10 min on bike 30 crunches 30 sit ups side plank 1:00 on each sides front plank until I can't continue (if im not too sore from previous ones) Stretches 15 reps on bench press (bar) 15 reps of military press (bar) 10 reps squats (bar) Shoulders db shoulder press 4 sets of 6 20lbs 25lbs 30lbs 35lbs Arnold press 3 sets of 6 20lbs 25lbs 30lbs Standing Military press 3 sets of 10 65 lbs 70 lbs 75 lbs Chest Pec deck 3 sets of 8 95lbs 105lbs 110lbs Bench press 3 sets of 5 115lbs 135lbs 155lbs DB Incline press 3 sets of 8 30 lbs 35 lbs 40 lbs Legs (the weakest part of my body ) and Back Squats (add chains if I take pre workout drink) 5 sets of 8 95 lbs 115 lbs 135 lbs 145 lbs 155 lbs Deadlifts 4 sets of 6 150lbs 165 lbs 175lbs 185lbs Lat pulldown 3 sets of 6 90lbs 105lbs 115lbs Arms Tricep extensions 3 sets of 8 75lbs 85lbs 90lbs DB Bicep Curls 3 sets of 15 20lbs 25lbs 30lbs EZ Bicep Curls 3 sets of 10 40 lbs 50 lbs 55lbs Extras (if I finish my workout early) Machine Crunches 3 sets of 6 120 lbs 135lbs 145 lbs Can someone tell me why I am not gaining that much weight anymore? I'm 5'6 155lbs The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch Oh and the whole workout is about 1.5-2.5 hours including breaks Constructive criticism and advice would be useful Link to comment Share on other sites More sharing options...
KFBR392 Posted November 23, 2011 Share Posted November 23, 2011 You're not doing all of that in a single workout are you? Link to comment Share on other sites More sharing options...
Duodenum Posted November 23, 2011 Share Posted November 23, 2011 Can someone tell me why I am not gaining that much weight anymore? I'm 5'6 155lbs The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch Oh and the whole workout is about 1.5-2.5 hours including breaks Constructive criticism and advice would be useful Link to comment Share on other sites More sharing options...
taxi Posted November 23, 2011 Share Posted November 23, 2011 Im gonna bump this thread, I need feedback... Im not gaining as much weight as when I started this workout Warm up 10 min on bike 30 crunches 30 sit ups side plank 1:00 on each sides front plank until I can't continue (if im not too sore from previous ones) Stretches 15 reps on bench press (bar) 15 reps of military press (bar) 10 reps squats (bar) Shoulders db shoulder press 4 sets of 6 20lbs 25lbs 30lbs 35lbs Arnold press 3 sets of 6 20lbs 25lbs 30lbs Standing Military press 3 sets of 10 65 lbs 70 lbs 75 lbs Chest Pec deck 3 sets of 8 95lbs 105lbs 110lbs Bench press 3 sets of 5 115lbs 135lbs 155lbs DB Incline press 3 sets of 8 30 lbs 35 lbs 40 lbs Legs (the weakest part of my body ) and Back Squats (add chains if I take pre workout drink) 5 sets of 8 95 lbs 115 lbs 135 lbs 145 lbs 155 lbs Deadlifts 4 sets of 6 150lbs 165 lbs 175lbs 185lbs Lat pulldown 3 sets of 6 90lbs 105lbs 115lbs Arms Tricep extensions 3 sets of 8 75lbs 85lbs 90lbs DB Bicep Curls 3 sets of 15 20lbs 25lbs 30lbs EZ Bicep Curls 3 sets of 10 40 lbs 50 lbs 55lbs Extras (if I finish my workout early) Machine Crunches 3 sets of 6 120 lbs 135lbs 145 lbs Can someone tell me why I am not gaining that much weight anymore? I'm 5'6 155lbs The first 3 weeks I did this workout, I gained 15 pounds and got taller by an inch Oh and the whole workout is about 1.5-2.5 hours including breaks Constructive criticism and advice would be useful Link to comment Share on other sites More sharing options...
canucks#01fan Posted November 23, 2011 Share Posted November 23, 2011 Ya the hardest thing is to stay consistent. You get a hard mushroom tip when you start cause your making all these gains but when you slow down ( as everyone does) it's hard to keep going due to lack of motivation. Link to comment Share on other sites More sharing options...
Russ Posted November 23, 2011 Share Posted November 23, 2011 I am trying to get some better cardio into my routine right now. The only problem with me is if I try and do something, say running, my lower back gives me a ton of pain, to the point that I can't honestly move and have to bail on my workout for the day. If anyone has any suggestions let me know. Link to comment Share on other sites More sharing options...
FeStealth Posted November 23, 2011 Share Posted November 23, 2011 A bit off-topic.... but anyone know of a good gym where it's not too busy and kinda quiet? The gym I normally go to (Creekside/Olympic Village) used to be empty and quiet, but it's actually kinda busy nowadays. Hillside seems to be busy around the clock (don't you people have work at 11am? lol). Also, has anyone been to those Club16 places? Any reviews? Link to comment Share on other sites More sharing options...
LeanBeef Posted November 23, 2011 Share Posted November 23, 2011 You're not doing all of that in a single workout are you? Link to comment Share on other sites More sharing options...
LeanBeef Posted November 23, 2011 Share Posted November 23, 2011 First of all, how old are you? Secondly, working out probably won't make you taller. In fact, if you overdo it, it can stunt your growth. Also, don't expect to put on 5 lbs of muscle every week. Aim ofr one pound of lean muscle max. That is considered a huge gain. Also some of these lifts seem totally disproportional. How are you curling 30lbs 15 times on your third set but only shoulder pressing 35 lbs. Link to comment Share on other sites More sharing options...
Russ Posted November 23, 2011 Share Posted November 23, 2011 A bit off-topic.... but anyone know of a good gym where it's not too busy and kinda quiet? The gym I normally go to (Creekside/Olympic Village) used to be empty and quiet, but it's actually kinda busy nowadays. Hillside seems to be busy around the clock (don't you people have work at 11am? lol). Also, has anyone been to those Club16 places? Any reviews? Link to comment Share on other sites More sharing options...
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