I bet you can't make a workout for me.

Discussion in 'Fitness & Nutrition' started by TrickyDick8806, Apr 4, 2005.

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  1. TrickyDick8806

    TrickyDick8806 New Member

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    I need a workout that is a 3 to 4 day split. I need compound exercises.

    This workout needs to focus on muscle tone more than actual mass.
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you're right, i can't
     
  3. Ilyusha

    Ilyusha Guest

    day 1: upper body

    1) flat bench- 4-6 sets of 4-6 reps
    2) heavy triceps - 4-6 sets of 5-8 reps
    3) barbell rows-4-6 sets of 8-10 reps
    4) rear/side/front raises-4-5 sets of 10-15 reps
    5) biceps - pick a movement and do 4 sets of whatever reps

    day 2: lower body

    1) full squats-4-6 sets of 4-6 reps
    2) romanian deadlift-4-5 sets of 8-10 reps
    3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps
    4) heavy ab work
    5) optional extra quad movement if you want "burn", but 100% not neccesary

    day 3: upper body #2

    1) dumbell bench-4-5 sets of 8-12 reps
    2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps
    3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not
    4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps
    5) biceps, pick one movement for 4-5 sets

    day 4: lower body #2

    1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy.
    2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps
    3) leg curls-3-6 sets of 10-12 reps
    4) heavy abs
     
  4. TrickyDick8806

    TrickyDick8806 New Member

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    What's a reverse Hyper? Wouldn't that be almost like a situp?
     
  5. Ilyusha

    Ilyusha Guest

    No.
     
  6. TrickyDick8806

    TrickyDick8806 New Member

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    Nevermind i just looked reverse hypers up, anyway to do that without a machine?
     
  7. Atenza6i

    Atenza6i New Member

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    haha. muscle tone.
     
  8. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    OMG UR RYTE NOW THAT EWE DARED ME EYE HAF TWO
     
  9. KetchupKing

    KetchupKing New Member

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  10. TrickyDick8806

    TrickyDick8806 New Member

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    Very tasteful.
     
  11. Gutrat

    Gutrat "GET DOWN..."

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    What the fuck are you doing? Don't give him shit. For one thing, he said 'tone'. He doesn't know any exercises and he'll probably end up hurting himself anyways. If he really wanted our help, he would ask F&N PROPERLY instead of " " I bet you can't ... "
     
  12. Gutrat

    Gutrat "GET DOWN..."

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    Now that I think of it. I feel like an idiot because this is probably a parody or something. Right?
     
  13. Socrates

    Socrates New Member

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    OH NOES!!!11 Your advanced reverse psychology is too advanced for our feeble meathead minds....

    clever boy!
     
  14. SteveO

    SteveO Guest

    no, the guy just wants a brad pitt look
     
  15. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    i will shit on your chest
     
  16. Gutrat

    Gutrat "GET DOWN..."

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    What? Brad Pitt? Well, then he'll have to get a leg double also.
     
  17. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    cleavland steamer style ?? :naughty:
     
  18. Gutrat

    Gutrat "GET DOWN..."

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    :rofl:
     
  19. Ilyusha

    Ilyusha Guest

    Yeah, lets treat every new person like shit. :ugh2:
     
  20. jonno

    jonno New Member

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    oh.. if you want to tone just do 63 reps of every exercise
     
  21. Ilyusha

    Ilyusha Guest

    By the way, for the record, he edited his post after I replied. If I saw the whole toning thing in there, I wouldn't have helped. :o
     
  22. y0gfx

    y0gfx BURAAAJYANAII!!!

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    I was wondering why not DL every week?
     
  23. Drewski

    Drewski New Member

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    :werd:

    and make sure you keep track, any more or less and teh workout will be worthless because of over/under training
     
  24. ralyks

    ralyks New Member

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    Day 1: 1 hour of elliptical
    Day 2: 1 hour of running on treadmill
    Day 3: 1 hour of running outside
    Day 4: 1 hour of HIIT running outside
    Day 5: 1 hour of running long jump exercises
    Day 6: 1 hour of running through the sand on a beach
    Day 7: 1 hour of jumping off highest building you can find

    Make sure to take 7200 steps (2 per second) to get maximal toneness, there's your weekly routine, repeat as needed.

    edit: Oh damn you're a tricky one mr dick.
     
  25. Gutrat

    Gutrat "GET DOWN..."

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    :rofl: I hope your not being serious.
     
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