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Thread: help!

  1. #1
    nattyboy is offline New Member
    Join Date
    Nov 2005


    can any1 give me a good 3 - 5 day intense routine that i will see real good results?

  2. #2
    Flexor is offline Banned
    Join Date
    Aug 2004
    Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Skulls, Flyes, Military presses, Upright rows

    Tuesday (Slight rest): Calves & abs - calf raises, decline crunches, stability ball

    Wednesday: Quads & glutes - Squats, Hack squats, Leg extensions

    Thursday (Slight rest): Calves & abs - same as tuesday

    Friday: Back, Hamstrings & Biceps - Deadlifts, Underhand rows, Ham curls, Pullups, Barbell curls, Incline dumbell curls

    Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps

    This is what I use and I have seen good results. Its intense...

    Hams are with back and biceps, well you'll feel why
    Last edited by Flexor; 11-04-2005 at 05:07 PM.

  3. #3
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
    Join Date
    Oct 2003
    in your dreams
    awesome flex...been looking to change up my routine a little. ill def try this out!

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