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  1. #1
    eradikate's Avatar
    eradikate is offline Senior Member
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    need a new routine

    Sup guys. Im going to do a cycle consisting of fina/prop/test/eq and i wanna build 15lbs of lean mass and drop like 3 percent bodyfat. I need a good workout routine, since i always bulked and kinda new to this lean mass work outs. If any experts here can help me out, an effective routine will be appreciated. Tahnx

  2. #2
    eradikate's Avatar
    eradikate is offline Senior Member
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    come on dudes! help me out here!

  3. #3
    eradikate's Avatar
    eradikate is offline Senior Member
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    bros....please

  4. #4
    eradikate's Avatar
    eradikate is offline Senior Member
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    this is what i do right now...
    monday- chest
    flat bench(bar) 10x135lb, 8x235lb, 6x245lb, 4x255lb(squeeze at the top)
    Incline bench (dumbells) 10x45lb, 10x70lb, 6x75lb, 4x80lb(squeeze at the top)
    Peck Deck 10x155lb, 8x165lb, 6x180lb (Squeeze at the top)
    Cable cross 10x80lb, 8x90lb, 6x 110lb(squeeze the shit out of it)

    Tuesday- Back
    Wide grip pull ups- 10xregular, 8x with 25lbs plate hanging on my waist,
    6x with 35lb plate hanging on my waist
    Lat pull down 10x 70, 10x160, 8x170, 6x190
    Wide grip rows- 10x90, 10x150, 8x160, 6x180
    Dumbells 8x70, 6x90, 6x100(with spot)
    Reverse sit ups 10x15, 10x15(holding 25lbs plate), and again

    Wednesday- shoulders
    Barbell shoulder press- 10x45 ,10x95, 8x115, 6x135
    and i dunno what other exercies are called but they work really good.

    Thursday- rest

    Friday- Arms
    Biceps
    Dumbell curls- 10x20, 8x45, 6x50, 4x55
    Barbell curls- 10x50, 8x80, 6x90, 4x100
    Hammer curls (dumbells) 10x25, 8x35, 6x40
    Reverse curls(cable)- 10x80, 8x100, 6x110, 4x120

    Triceps
    Skull crushers 10x45, 8x70, 8x80, 6x90
    Isolation- 10x35, 10x50, 8x55, 6x60
    and other exercises i dunno know the names.

    Saturday- legs
    Squats- 10x135, 8x225, 6x235, 4x245
    Leg press- 10x4 plates, 10x6plates, 8x12 plates, 6x14plates
    Leg extention 10x100, 8x130, 6x140, 6x140
    Hamstring curls- 10x70, 10x110, 8x120, 6x130, 4x150
    Seated hamstring curls- 10x165, 8x180, 9x190,10x200

    Calfs
    i dont know the names for the exercies but i do alot of calves
    help?

  5. #5
    Tapout's Avatar
    Tapout is offline Senior Member
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    my suggestion
    monday----chest/shoulders
    teusday----back/traps
    wednesday--off
    thursday---arms--bis/tris
    friday---legs
    saturday---off
    sunday---off

    if you were trying for only size i would say 3 days per week---your exercises look good

  6. #6
    eradikate's Avatar
    eradikate is offline Senior Member
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    im trying to lose some bodyfat and gain 15lbs of muscle.

  7. #7
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    hard to lose fat and gain 15lbs at the same time bro.If my memory serves me right you did not have to lose very much bf do you?
    Try BK's workout .It;s awesome .I find that i get better developement when i do sets of 10 .i dont like rep range of 4 ,it's too low and risks injury.

    I do 4 sets of 10 for a total of 40 and then i increase the weight when i hit 40 reps .I have gained more lbs and strenght this way then the pyramid but that 's me.

    Just change things around once in a while ,change is good . you can also add one principle every workout .

    try the flys instead of the pec deck they give you more of a stretch

    every thing looks pretty good ,if you want to lean out just watch your diet and do cardio thats all .

    good luck bro

  8. #8
    KeyMastur is offline VET
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    here's BigKev's 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

    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

  9. #9
    eradikate's Avatar
    eradikate is offline Senior Member
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    thank you so much dudes! i appreciate this. i will do bks workout and watch my diet and do cardio. thanx!

  10. #10
    eradikate's Avatar
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    i have one question. i see his reps go from 2-4-6-8-10. do i go from heaviest to lightest?

  11. #11
    Rowdy is offline New Member
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    yes, also those sets dont include warm up..this way u can sorta test ur max each workout instead of working up to it when ur already burned out.

  12. #12
    D3m3nt3d's Avatar
    D3m3nt3d is offline AR's Whore D'Oeuvre
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    i guess im the only person who does 4 exercises on bi's huh..a total of 12 sets, but my arms just GROW..i dunno =\
    I usually just do 6 sets on tri's tho

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