What workout do you do?

[CZappettini]

i figured we should post up what workout we do, to get people in the loop on certain workouts, and see what works and what doesnt.

i think that we should post up what supplements we use, eating plan, if applicable, and daily/weekly/monthly routine.

that being said here is what i do.

its a workout program designed by Rob Faigin, the book is titled Hormonally Intelligent Exercise.

to start i would like to let you know there are stages to this workout.
1) beginner, 12 weeks. mainly to get your technique down
2) intermediate, 24 weeks, get you ready for the intensity of advanced
3) advanced, from here on out

i am still on beginner, but im on week 11 so im super excited to get to intermediate.

in beginner there are 3 weeks of workouts, once the three weeks are up you start back at week one.
Week 1
Monday Cardio/Abs
Tuesday UpperBody/Abs
Bench Barbell 2 sets
Row Standing Barbell 2 sets
Cable Crossover 2 sets
Pulldown 2 sets
Curls Dumbell 2 sets
Pushdown 2 sets
Wednesday Cardio/Abs
Thursday Break
Friday LowerBody/Abs
Squats 2 sets
Deadlift 2 sets
Leg Extensions 2 sets
Leg Curls 2 sets
Calf Raise Standing 3 sets
Back Extensions 2 sets
Saturday UpperBody/Abs
Bench Barbell 2 sets
Row Standing Barbell 2 sets
Cable Crossover 2 sets
Pulldown 2 sets
Curls Dumbell 2 sets
Pushdown 2 sets
Sunday Break
Week 2
Monday Cardio/Abs
Tuesday UpperBody/Abs
Bench Dumbell 2 sets
Row Standing Barbell 2 sets
Fly Dumbell 2 sets
Pulldown 2 sets
Curls Dumbell 2 sets
TriPress 2 sets
Wednesday Cardio/Abs
Thursday Break
Friday LowerBody/Abs
Squats 2 sets
Deadlift 2 sets
Leg Extensions 2 sets
Leg Curls 2 sets
Calf Raise Standing 3 sets
Back Extensions 2 sets
Saturday UpperBody/Abs
Bench Dumbell 2 sets
Row Standing Barbell 2 sets
Fly Dumbell 2 sets
Pulldown 2 sets
Curls Dumbell 2 sets
TriPress 2 sets
Sunday Break
Week 3
Monday Cardio/Abs
Tuesday UpperBody/Abs
Bench Dumbell 2 sets
Row Single Arm Dumbell 2 sets
Fly Dumbell 2 sets
Pulldown 2 sets
Curls Barbell 2 sets
TriPress 2 sets
Wednesday Cardio/Abs
Thursday Break
Friday LowerBody/Abs
Lunge Front 2 sets
Deadlift 2 sets
Lunge Side 2 sets
Lunge Plie 2 sets
Calf Raise Standing 3 sets
Back Extensions 2 sets
Saturday UpperBody/Abs
Bench Dumbell 2 sets
Row Single Arm Dumbell 2 sets
Fly Dumbell 2 sets
Pulldown 2 sets
Curls Barbell 2 sets
TriPress 2 sets
Sunday Break

the rest will come later i gotta sleep, there is a lot more

[SiR Mikey]

I don't really have a set workout plan. I change the workouts up almost weekly, and for workouts I am steady with like bench, incline and decline I adjust the amount of reps/sets every week.

[Mafioso]

5 days a week workout is pretty rough for any true "beginner" to exercise. I smell injuries in that routine without proper nutrition and beyond adequate stretching.

[BigJsaid]

i find as many upper body, abdominal, leg and back and cardio workouts as i can...
i print them, cut them out and place em into seperated tupperware containers
for each workout day i give the tupperware a shake and pull out 3 abdominal workouts and 5-7 other workouts for that specific part of the body's day....
mind you, each tupperware container has about 20-30 workouts/variations so muscle confusion is optimized

[CZappettini]

I have never been injured doing this routine, and ill tell u why. Unlike most workouts this one takes at most 30min, including warmup stretching and abs you're there for at most an hour. With this workout, you don't workout at your max, or close to it even, you do something called acsentuating the negative. In addition to that, you drop weight for your second set or third, and you do at most 9 reps with a minimum of 6.

To give an example I bench like 105 and then 95 not a lot by any means, but because of the way I do it I see results.
With benching, I'll push it up and as I go down count 1 exsquisite sleek physique 2 exsqusite sleek physique till I hit my chest, and then push it up, and try to do that 9 times, patience is key.

It is a pretty different workout, and it is never well recieved, as shown.

[accordmuff]

naw just plain old usmc good pft get some

semper fi till i die 6♠

[jfizzzle]

^^ just get out of basic ? you sound overly "motivated"

[SiR Mikey]

^^I LoLed