my routine

Discussion in 'Fitness & Nutrition' started by bpa00, Jan 31, 2006.

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  1. bpa00

    bpa00 New Member

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    After my diet thread, I'm in the mood for another good lashing... :noes: Critique my "bowflex" routine... I do one muscle group per day (and usually repeat 1-2 muscles each week alternating):

    1. chest
    chest press
    incline chest press
    decline chest press
    flys
    abs

    2. back
    pull downs
    rows
    hyper extensions
    abs

    3. legs
    leg press
    leg extensions
    leg curls
    calve raises
    abs

    4. shoulders
    shoulder press
    side ext
    front ext
    upright rows
    reverse flys

    5. arms
    tri push downs
    reverse tri push downs
    behind head tri extenstions
    standing curls
    lying curls

    I increase the weight each of 3 sets and shoot for (15, 10, & 5 reps). I also alternate what muscle I begin each week with so that every couple weeks a muscle group gets an extra long rest...

    My goal is to be lean/ripped... Size isn't really important... Any thoughts on my # of sets, reps, or exercises in general??

    I also do A LOT of cardio which I know many on here are against... 3 miles per day 5 days per week. I also sometimes hit the exercise bike or rowing machine on my lunch break, or sometimes do a 10-15 min heavy bag workout... Endurance is very important to me as I have to race offroad motorcycles at an extreme pace for 2.5 hours straight...

    * I worked out at the gym for 12 years and realize you can get a better work out there. But, being able to do my workouts any time from the convenience of my home makes the bowflex more effective for me. I just didn't have the time/motivation to make it to the gym regularly enough any more. I NEVER miss a workout on my bowflex and am probably in better shape right now than I have been the last 2 years at the gym... The negative thing about the bowflex is you don't get near the variety that you do at the gym... I might add some free weights to my home gym some time in the near future...
     
  2. dirtysouthboy

    dirtysouthboy New Member

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    which bowflex do you have?
     
  3. bpa00

    bpa00 New Member

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    The motivator (cheap one) modified by myself to accept an extra 100lbs of additional resistance (310lb total)...
     
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ni deadlifts, squats, or Bench press, NO CARE
    how much did the bow flex cost you?
     
  5. onslaught61

    onslaught61 OT Supporter

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    seeing youre using a bowflex, cant help you much there.
     
  6. flamingsnowball

    flamingsnowball Only once the drugs are done...

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    .
     
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