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  1. #1
    Raz
    Raz is offline New Member
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    Workout Routine... Need Help

    I'm looking for a good 4-5 day weightlifting routing... I've been going to the gym for about 2 months and already have 7 years of martial arts under my belt... i want to keep my flexibility but want to start building muscle..

    I'm 17, weigh about 140lbs, 5'11... could some1 plz help me out?

  2. #2
    Tapout's Avatar
    Tapout is offline Senior Member
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    i can give you 2 good routines one is 3 days,the other is 4 days
    i do the 3 day routine with occasional 4 days

    monday
    chest/shoulders/tris
    chest
    flat bench--4 sets warmups then 3-4 work sets
    incline bench-- 2 work sets
    decline bench or flat dumb bell flys--alternate every other week--2 sets
    tris
    floor presses--4 sets
    push downs---2-4 sets
    shoulders
    military presses superset with front and side dumb bell laterals

    wednesday
    back/traps/bis
    back
    full or partial deads--4 warm ups then 4 work sets
    bar shrugs---4-5 sets up and down
    dumb bell shrugs--2 sets rolling backwards
    pull downs---4 sets
    seated cable or bent over rows---2 sets alternate every other week
    biceps
    straight bar curls--3-4 sets
    machine or preacher curls--2-3 sets

    friday
    legs
    squats or leg press--8-10 sets---last 4 work sets--do squats one week,the next week do leg press and then the next week do both
    extensions super set with curls--2 sets--done on the two weeks that either squats or leg press done but not third week that both are done


    for a 4 days per week--do same excercises but different days
    monday--chest/shoulders
    teusday---back/traps
    wednesday--off
    thursday---arms
    friday---legs
    sat and sun off

    do heavy weights to positive failure,also high intensity....rest,eat and grow

  3. #3
    Raz
    Raz is offline New Member
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    thnx dude i'll try it out

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