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View Full Version : Whats your workout routine?


j-dizzle
08-20-2010, 03:43 PM
so just a question to see if i can imporve what im already doing. im in the gym 5 days a week but 2 or 3 days is just cardio. i have good results with the way i lift just trying to see if theres anything else i can add too my workouts?

j-dizzle
08-22-2010, 07:15 PM
Nobody wants to say? Lol

bb4arson
08-22-2010, 08:00 PM
Monday - Quads/Biceps

Squat 12,10,8,6
Hack Squat 12,10,8,6
Dumbbell Step Up 12,10,8,6
Biceps
Exercise Sets Reps
Chin Up 4 x10
Prone Dumbbell Incline Curl 10,8,6
Alternating Hammer Curl 10,8,6

Tuesday - Chest/Calves

Incline Dumbbell Bench Press 12,10,8,6
Chest Dip 4 x10
Cable Crossover 4 x10
Flat Dumbbell Fly 12,10,8,6
Calves
Exercise Sets Reps
Seated Calf Raise 12,10,8,6
Standing Calf Raise (one leg) 3 x15

Thursday - Hamstrings/Back

Straight Leg Deadlift 12,10,8,6
Leg Curl 4 x12
Back
Exercise Sets Reps
Underhand Barbell Row 12,10,8,6
Wide Grip Lat Pulldown (or, Wide Grip Pullup) 4x 10
One Arm Dumbbell Row 4 x10
Wide Grip Cable Row (overhand grip) 12,10,8,6

Friday - Shoulders/Traps/Triceps

Barbell Shoulder Press 12,10,8,6
Dumbbell Upright Row 12,10,8,6
Prone Reverse Raise 12,10,8,6
Behind-the-back Shrug 12,10,8,6
Triceps
Exercise Sets Reps
Bench Dip 4 x10
Lying Triceps Extension 10,8,6
Rope Triceps Extension 12,10,8

BigJsaid
08-22-2010, 08:02 PM
today i did my typical full body with emphasis on core and upper body:
--dead lift mega press (lol i named it- all it is, is low-med weight deadlift+shrug+bent over row+deadlift=1 rep)
3x6-1 min rest+stretch
--ab rollout+5s hold+floor tap(think ab wheel w/preacher bar-rollout, hold for 5 count, then before you go in tap your navel to the floor by pushing out with arms)
4x10-30s rest
--dumbell dead good mornings(another self named fire routine-low/med weight dumbell dead lift+hammer curl+rest on shoulders+slow good morning releasing dumbells downward to prepare for next rep)
3x10-2 min rest(gotta respect your lower back lol)
--1 min laying bicycle kick SS w/ low wieghted dips
4x6 dips -no more than 45s rest
--dumbell front squat+shoulder press+hop
4x6-usually med weight to respect shoulders during hop
--finish with jumping high knees
4xPain

this usually takes 45 mins or so

so def try that out if you want-then if you still have energy go for another part of your workout--buuuuut i doubt it lol

ilovehisHONDA
08-22-2010, 11:28 PM
^^i can vauge for his sexy ass body. wewt.

edit: and that's without clothes on too

j-dizzle
08-23-2010, 12:21 AM
Monday - Quads/Biceps

Squat 12,10,8,6
Hack Squat 12,10,8,6
Dumbbell Step Up 12,10,8,6
Biceps
Exercise Sets Reps
Chin Up 4 x10
Prone Dumbbell Incline Curl 10,8,6
Alternating Hammer Curl 10,8,6

Tuesday - Chest/Calves

Incline Dumbbell Bench Press 12,10,8,6
Chest Dip 4 x10
Cable Crossover 4 x10
Flat Dumbbell Fly 12,10,8,6
Calves
Exercise Sets Reps
Seated Calf Raise 12,10,8,6
Standing Calf Raise (one leg) 3 x15

Thursday - Hamstrings/Back

Straight Leg Deadlift 12,10,8,6
Leg Curl 4 x12
Back
Exercise Sets Reps
Underhand Barbell Row 12,10,8,6
Wide Grip Lat Pulldown (or, Wide Grip Pullup) 4x 10
One Arm Dumbbell Row 4 x10
Wide Grip Cable Row (overhand grip) 12,10,8,6

Friday - Shoulders/Traps/Triceps

Barbell Shoulder Press 12,10,8,6
Dumbbell Upright Row 12,10,8,6
Prone Reverse Raise 12,10,8,6
Behind-the-back Shrug 12,10,8,6
Triceps
Exercise Sets Reps
Bench Dip 4 x10
Lying Triceps Extension 10,8,6
Rope Triceps Extension 12,10,8

i do pretty close to the same but you got a few i can add thank you!!!

today i did my typical full body with emphasis on core and upper body:
--dead lift mega press (lol i named it- all it is, is low-med weight deadlift+shrug+bent over row+deadlift=1 rep)
3x6-1 min rest+stretch
--ab rollout+5s hold+floor tap(think ab wheel w/preacher bar-rollout, hold for 5 count, then before you go in tap your navel to the floor by pushing out with arms)
4x10-30s rest
--dumbell dead good mornings(another self named fire routine-low/med weight dumbell dead lift+hammer curl+rest on shoulders+slow good morning releasing dumbells downward to prepare for next rep)
3x10-2 min rest(gotta respect your lower back lol)
--1 min laying bicycle kick SS w/ low wieghted dips
4x6 dips -no more than 45s rest
--dumbell front squat+shoulder press+hop
4x6-usually med weight to respect shoulders during hop
--finish with jumping high knees
4xPain

this usually takes 45 mins or so

so def try that out if you want-then if you still have energy go for another part of your workout--buuuuut i doubt it lol

im gonna have to try this!! sounds a lil like p90x plus other workouts! i can feel the burn just reading it lol!

^^i can vauge for his sexy ass body. wewt.

edit: and that's without clothes on too

Whoa whoa!!! lol way to much info!!! haha

bb4arson
08-23-2010, 03:00 AM
i do pretty close to the same but you got a few i can add thank you!!!



your welcome o and i do abs mondays and fridays only .

BigJsaid
08-23-2010, 09:05 AM
hahaaaaaaaaaaa thank you?



but yeah man that workout is def somethin you'll remember for a couple days lol

ilovehisHONDA
08-23-2010, 10:18 AM
oh jason you are soooo whale cum.

j-dizzle
08-23-2010, 11:07 AM
Hahaha wtf!!!!!

ilovehisHONDA
08-23-2010, 11:52 AM
me and bigj go wayyyy back hahahhaa

j-dizzle
08-23-2010, 02:24 PM
Haha it seems that way!

BigJsaid
08-23-2010, 02:47 PM
for the record i didn't hit it.....

ilovehisHONDA
08-23-2010, 05:55 PM
you're right, i just wish i did. jk jk

bb4arson
08-23-2010, 06:50 PM
take it to pms

krazyblurtz
08-23-2010, 07:01 PM
yes you did wtf

Listen..attention whore...ms. "I don't care about cars" ............
...
This isn't the lounge keep that bs off of here

ilovehisHONDA
08-23-2010, 07:55 PM
haha you obviously dont know me. i do care about cars, why else would i be here. but anyway, someone should write up a super intense leg workout for upper legs and lower legs.

i need that shit

bb4arson
08-23-2010, 08:08 PM
haha you obviously dont know me. i do care about cars, why else would i be here. but anyway, someone should write up a super intense leg workout for upper legs and lower legs.

i need that shit

look at my leg days that should be enough for you .
squating is your best friend

ilovehisHONDA
08-23-2010, 09:38 PM
i prefer something where i can lay down. i played soccer for years, i definitely know some good leg work outs and i used to love doing squats back when i actually had a nicer body..

j help me out with some leg workouts

bb4arson
08-24-2010, 12:07 AM
^^hack sqaut on the machines...

j-dizzle
08-24-2010, 12:29 PM
X2

Or just free squats with no weight. Tones legs up a lot.

YewllowDA
08-25-2010, 12:19 AM
my first post in this section, but anybody else doin 4 body parts one session? thats how i started and still doin same format for a while.....

j-dizzle
08-25-2010, 01:21 AM
my first post in this section, but anybody else doin 4 body parts one session? thats how i started and still doin same format for a while.....

i started like that (chest, back, quads, calfs) then switched it to one body part a day. then changed it to upper body lower body days. lol i change it up about every 3 weeks.

bb4arson
08-25-2010, 04:31 AM
my first post in this section, but anybody else doin 4 body parts one session? thats how i started and still doin same format for a while.....

do you do this everytime you work out ?because if you do your stunting your muscle growth

j-dizzle
08-25-2010, 09:01 AM
do you do this everytime you work out ?because if you do your stunting your muscle growth

Exactly gotta keep them guessing.... like I said depending on how I work out I'm not lifting more than 3 times a week most of the time my body has a week to recovery after each part of my body I work out. Then change it up every 3 weeks.

YewllowDA
08-25-2010, 05:17 PM
do you do this everytime you work out ?because if you do your stunting your muscle growth

i do, but everyday is different ( diff. combos, patterns, etc ).. so far i did gain some. for almost 2 years of this work out style ( yeah i know.. i was stubborn enough for that long), i went from 145 to almost 180. body fat is 8%... there are days when i work out twice , totaling complete workout of every muscle... but my current weight now is 165... i slowed down in pace...just once a day and skipped some. ugh, makes me upset if i miss... plus i only do weights, never did cardio....just wondering what it could do so i only focused on weights..

anyhow, im gonna do just 2 body parts next week for the very first time.. which means that i will work out each muscle twice amount, but not all body parts can be done much in a smaller time frame or it will take more days now to go though all body parts..eh, . im a bit worried now about stamina. it would be like (4 - more body part work out; less amount per part ) VS. ( 2 - more workout in a particular body part- longer time frame to complete all ) .this lll be interesting how it would affect my body..kinda excited..

bb4arson
08-25-2010, 09:03 PM
what are your goals?

YewllowDA
08-25-2010, 09:41 PM
just like anyone who works out.. get ripped!! jk... my goal is actually to gain some weight through muscle; althoughg im still skinny.. not really serious yet though....btw, im having problems with eating, im pretty busy so i always end up eating fast food and not the good stuff....and i got to eat like every 2-3 hrs...even hunger wakes me up in the middle of a sleep sometimes...eh

bb4arson
08-25-2010, 10:05 PM
i mean how tall are you and what weight do you want to end up to be ?

YewllowDA
08-25-2010, 10:28 PM
im 5 11. i want be in 180...

j-dizzle
08-26-2010, 01:25 AM
just like anyone who works out.. get ripped!! jk... my goal is actually to gain some weight through muscle; althoughg im still skinny.. not really serious yet though....btw, im having problems with eating, im pretty busy so i always end up eating fast food and not the good stuff....and i got to eat like every 2-3 hrs...even hunger wakes me up in the middle of a sleep sometimes...eh

Pack your self some whole wheat sandwiches. Whole wheat bread is a good source of whole food protien aswell. As far as the hunger waking you up at night, try something like natural oatmeal. Its a nice slow carb which keeps you from getting hungry.

Also are you on any protein? Bb4arson told me about casein and I'm hooked on that stuff lol ttake it right before bed. Whey before and after a workout is also good.

bb4arson
08-26-2010, 03:52 AM
Also are you on any protein? Bb4arson told me about casein and I'm hooked on that stuff lol ttake it right before bed. Whey before and after a workout is also good.

yah i do recommend casien protien im not hungry when i get up and love it=)
oorrrrrr
what i did when they didnt have casien in stock . i bought some cottage cheese and ate some of that before i went to sleep ..

berny2435
08-30-2010, 08:56 AM
Monday - Quads/Biceps

Squat 12,10,8,6
Hack Squat 12,10,8,6
Dumbbell Step Up 12,10,8,6
Biceps
Exercise Sets Reps
Chin Up 4 x10
Prone Dumbbell Incline Curl 10,8,6
Alternating Hammer Curl 10,8,6

rest of work out....

Thanks for the post. I'm going to take your routine into consideration and try to make a homegym work out of it with some cardio mixed in.

I'm wondering what "Exercise Set Reps" are?
ab workout maybe?
if that's not ab work out, what is it?

also, if you were to do a 3 day work out, what would you do?

my goals are just to get back into working out regularly and cut some body fat and tone up. The Mass can come later. I'd like to focus more on upper body and getting more core in better shape (I have some slight back issues)

Thanks for the info