sombody hook me up with a good workout routine

[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

[TRE]

wrong forum bro.

[nsa]

Try posting this in the workout forum.

[MrDezel]

You will get a lot more people looking at this in the workout forum bro.

[AandF6969]

you dipsh!t try getting a good natural base before you do anything supplemental

[razor67]

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

[Dude-Man]

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.

[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

[FuKiN MoNSTeR]

if he called me dip**** id take it as an honor

[Ranger5]

you dipsh!t try getting a good natural base before you do anything supplemental

What a dickhead.

[Ranger5]

What are your goals?

[SwoleCat]

Just some insight, but this thread is well over a YEAR OLD.

~SC~

[needmorestrength]

Just some insight, but this thread is well over a YEAR OLD.

~SC~

[Gassy]

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

[SwoleCat]

~sc~

[smokethedays]

Just some insight, but this thread is well over a YEAR OLD.

~SC~

some guys r still posting

[SHAOKAHN]

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.

[timvds]

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!