What do you think of this routine.

Discussion in 'Fitness & Nutrition' started by Tony Montana, Apr 16, 2007.

Thread Status:
Not open for further replies.
  1. Tony Montana

    Tony Montana Guest

    Mon - Chest + Back

    Flat bench 4 sets reps 12 10 8 6
    Chin ups overhead + reverse 4 sets reps 12 12 10 8
    Incline DB press 3 sets reps 10 8 6
    DB Rows 3 sets reps10 8 6
    DB flats 3 sets reps 10 8 6
    Seated rows 3 sets reps 10 8 6

    at the end, do as many pushups as you can

    Wed - Legs

    Barbell Squats 4 sets 12 10 8 6 reps
    Leg Press 4 sets 12 10 8 6 reps
    DB walking Lumbs (?) 3 sets 20 steps per time

    Fri - Shoulders + Arms

    Standing Smith Measure Press 4 sets 12 10 8 6
    Standing DB lateral raises 4 sets 12 10 8 6
    Rear delts (on rear machine) 3 sets 10 8 6
    Pips - 4 sets 15 reps each
    Pre set barbell curls 4 sets 12 10 8 6
    Press downs 4 sets 12 10 8 6
    Standing db curls 4 sets 12 10 8 6

    Cardio Work

    30 min 4 x per week <3 135-165
    Best done after work out
    Fourth Day can be Cardio + Abs
     
  2. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    8
    Location:
    954
    Don't like it.

    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED - cardio

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon/thur

    Do calves tue/fri




    is much better
     
  3. Memor

    Memor Active Member

    Joined:
    Jun 22, 2006
    Messages:
    73,022
    Likes Received:
    0
    Location:
    NYC
    word, people need to follow le sticky
     
  4. Tony Montana

    Tony Montana Guest

    the thing is i cant go everyday becausei got shit to do. thats why the custom workout routine i just posted was specifically for me.
     
  5. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    4 days a week is too much for ya?
     
  6. Tony Montana

    Tony Montana Guest

    actually no it isnt.
     
  7. Uglybob69

    Uglybob69 I miss beer.

    Joined:
    Sep 17, 2006
    Messages:
    9,032
    Likes Received:
    0
    Location:
    Cincinnati, OH
    Yeah man it's too hard to fit a good BB routine in 3 days, something always gets left out.

    Just go for it, I did. :coolugh:
     
  8. DatacomGuy

    DatacomGuy is moving to Canada

    Joined:
    Oct 14, 2002
    Messages:
    16,546
    Likes Received:
    0
    Location:
    Tampa, FL
    Word.. When I started, I wanted 3 days.. but just doesn't work.
     
Thread Status:
Not open for further replies.

Share This Page