Anabolics
Search More Than 6,000,000 Posts
Results 1 to 18 of 18
  1. #1
    bduke is offline New Member
    Join Date
    May 2004
    Posts
    26

    sombody hook me up with a good workout routine

    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

  2. #2
    TRE's Avatar
    TRE
    TRE is offline Anabolic Member
    Join Date
    Sep 2003
    Location
    OC
    Posts
    2,523
    wrong forum bro.

  3. #3
    nsa
    nsa is offline King of Supplements
    Join Date
    Mar 2004
    Location
    east coast
    Posts
    5,484
    Try posting this in the workout forum.

  4. #4
    MrDezel is offline Banned
    Join Date
    May 2003
    Location
    lookin for a new home
    Posts
    638
    You will get a lot more people looking at this in the workout forum bro.

  5. #5
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
    Join Date
    Jun 2003
    Location
    Illinois
    Posts
    5,387
    you dipsh!t try getting a good natural base before you do anything supplemental

  6. #6
    razor67's Avatar
    razor67 is offline Banned
    Join Date
    Nov 2001
    Location
    FLORIDA
    Posts
    1,189
    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

  7. #7
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
    Join Date
    Jul 2003
    Location
    Nowhere, USA
    Posts
    5,978
    Quote Originally Posted by AandF6969
    you dipsh!t try getting a good natural base before you do anything supplemental
    Calling someone a dip**** is a great way to make friends here.

  8. #8
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
    Join Date
    Jun 2003
    Location
    Illinois
    Posts
    5,387
    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

  9. #9
    FuKiN MoNSTeR's Avatar
    FuKiN MoNSTeR is offline Junior Member
    Join Date
    May 2004
    Location
    SoCal
    Posts
    94
    if he called me dip**** id take it as an honor

  10. #10
    Ranger5's Avatar
    Ranger5 is offline Junior Member
    Join Date
    Mar 2005
    Location
    alaska
    Posts
    125
    Quote Originally Posted by AandF6969
    you dipsh!t try getting a good natural base before you do anything supplemental

    What a dickhead.

  11. #11
    Ranger5's Avatar
    Ranger5 is offline Junior Member
    Join Date
    Mar 2005
    Location
    alaska
    Posts
    125
    What are your goals?

  12. #12
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,778
    Just some insight, but this thread is well over a YEAR OLD.

    ~SC~

  13. #13
    needmorestrength's Avatar
    needmorestrength is offline Anabolic Member
    Join Date
    May 2004
    Location
    Canada eh
    Posts
    7,079
    Quote Originally Posted by SwoleCat
    Just some insight, but this thread is well over a YEAR OLD.

    ~SC~

  14. #14
    Gassy is offline Junior Member
    Join Date
    Jul 2005
    Posts
    123
    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

  15. #15
    SwoleCat is offline AR Hall of Fame
    Join Date
    Dec 2002
    Posts
    25,778


    ~sc~

  16. #16
    smokethedays's Avatar
    smokethedays is offline Veni, Vedi, Vici.
    Join Date
    Apr 2004
    Location
    In The Kitchen :)
    Posts
    4,548
    Blog Entries
    1
    Quote Originally Posted by SwoleCat
    Just some insight, but this thread is well over a YEAR OLD.

    ~SC~
    some guys r still posting

  17. #17
    SHAOKAHN is offline Member
    Join Date
    Jun 2005
    Location
    the road to greatness
    Posts
    535
    Quote Originally Posted by bduke
    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
    You've stumped me with your lack of specifics.

  18. #18
    timvds's Avatar
    timvds is offline Member
    Join Date
    Sep 2001
    Posts
    958
    Quote Originally Posted by SHAOKAHN
    You've stumped me with your lack of specifics.
    Lol, You've stumped all of us with your inability to read the entire post. Just kidding!

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •