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i need a good workout routine. im 170lbs 6,3 dont know how much body fat, pretty slim though. been workin out on and off for a year not very serious. i have my cycle waiting but i want to get right before i start it. sombody help me out with a good workout plan to use. thanks
wrong forum bro.
Try posting this in the workout forum.
You will get a lot more people looking at this in the workout forum bro.
you dipsh!t try getting a good natural base before you do anything supplemental
heres one for ya.....
Big kevs routine
Day 1-chest
Flat barbell bench press-4 sets, 2-5-8-10 reps
Incline dumbbell press-4 sets, 6-8-12-12 reps
Pec deck-3 sets, 10-16 reps
Incline machine press-3 sets, 8-12 reps
Cable crossovers-3 sets, 12-20 reps
Day 2-back
Bent barbell rows-4 sets, 6-8-10-12 reps
Hammer strength pulldowns-4 sets, 8-10-12-12 reps
Low pulley rows-4 sets, 10-12-12-15 reps
Pulldowns with narrow v-bar-3 sets, 10-10-12 reps
Day 3-shoulders
Barbell shoulder press-4 sets, 4-6-8-10 reps
Side laterals-4 sets, 8-10-10-12 reps
Rear delt machine-4 sets, 8-10-10-12 reps
Shrugs- 4 sets, 12-20, reps
Side lateral machine-3 sets, 12-15-20 reps
Day 4-arms(superset tris and bis)
Straight barbell curl-4 sets, 4-6-8-10 reps
Scull crushers-4 sets, 4-6-8-10 reps
Dumbellcurls-3 sets, 8-10-10-12 reps
Cable pressdowns-3 sets, 8-10-10-12 reps
Do a set of bis then a set of tris,etc…
Day 5-legs
Barbell squat- 5 sets, 2-4-6-8-10 reps
Leg extentions-4 sets, 8-10-12-12 reps
Hack squats-4 sets, 8-10-10-12 reps
Hamstrings
Stiffleg deadlifts-4 sets, 8-10-10-12 reps
Lying leg curls- 4 sets 10-10-12-12 reps
Calves
Seated raises-4 sets, 6-8-10-12 reps
Standing raises-8-10-12-15 reps
All sets are to ABSOLUTE MUSCLE FAILURE!!!
Abs should be done twice a week.
Eat 3000-4000 calories a day
Calling someone a dip**** is a great way to make friends here.Quote:
Originally Posted by AandF6969
yeah i guess that was a little harsh but it just frustrates me when people think as soon as they start training seriously for the first time they also have to be injecting... might as well max out naturally first
if he called me dip**** id take it as an honor ;)
Quote:
Originally Posted by AandF6969
What a dickhead.
What are your goals?
Just some insight, but this thread is well over a YEAR OLD.
~SC~
:lol:Quote:
Originally Posted by SwoleCat
Another option
Mon and Fri
Bench 3x5
Cleans 3x5
Deads 3x5
Squats 3x5
Bent Rows 3x5
Weds
pullups
tris
bis
shrugs
military
calves
neck
lat raises
:?:
~sc~
:lol: some guys r still postingQuote:
Originally Posted by SwoleCat
You've stumped me with your lack of specifics.Quote:
Originally Posted by bduke
Lol, You've stumped all of us with your inability to read the entire post. :1laugh: Just kidding!Quote:
Originally Posted by SHAOKAHN