New Here

[Hittman]

Hey... I am new here. I am 18 years old and i work out five days a week usually for an hour to 1.5 hours. I dont really have a workout but i have seen some gains for doing nothing. I know i can see a lot more by following a workout and using protein. I dont want to gain weight as much as i want to get defined. Does anyone have a good workout off the top of their head that would fit into my schedule. 5 day workout (or 4) that takes about an hour to an hour and a half. I know diet and excercise is going to play a big role but i also want to add some definition. Thanks for your time.

[taiboxa]

Hey... I am new here. I am 18 years old and i work out five days a week usually for an hour to 1.5 hours. I dont really have a workout but i have seen some gains for doing nothing. I know i can see a lot more by following a workout and using protein. I dont want to gain weight as much as i want to get defined. Does anyone have a good workout off the top of their head that would fit into my schedule. 5 day workout (or 4) that takes about an hour to an hour and a half. I know diet and excercise is going to play a big role but i also want to add some definition. Thanks for your time.

just get a good workout routine w/ a nice breaks between i like 2 on 1 off 2 on 1 off like
back/bi's
chest/tri's
off
legs
shoulders
off...
repeat
this gives my shoulders a break from chest and tri days and its a nice 6 day cycle that works best for leaning out IMO but for mass i wouldnt lift more than 3 days a week.
Diet is 80% of it if you want definition so start researching/reading

[Hittman]

Monday: Chest/Triceps

Tuesday: Legs

Wednesday: Back/bicep

Thursday: Shoulders

Friday: Chest/Bicep

IS that alright layout. If i need to critique the order or what-not just let me know. I know a lot of you do your once a week but i feel i can do twice a week on somethings. If there is a order though that u reccomend then let me know. thanks

[Hittman]

this is what i just came up with... I need some suggestions on what to delete from my workout and what to add.. please someone help???


Monday: Chest/Triceps

Workout ------ Sets Reps

Regular Bench------ 6 x 10-8-6-4-2-burnout
Incline Bench------ 3 x 8
Decline Bench------ 3 x 8
Incline Flies ------ 2 x 8
Pushdowns------ 3 x 10
Skull Crushers------ 3 x 8
Dips ------ 3 x 15-15-burnout

Tuesday: Legs

Workout ------ Sets Reps
Squats ------ 5 x 6
Leg Curls ------ 3 x 8
Leg Extensions ------ 3 x 8
Weighted Calf Raises ------ 3 x 15

Wednesday: Back/bicep

Workout ------ Sets Reps
Back Lat Pull downs------ 2 x 8
Front Lat Pull downs------ 2 x 8
Seated Row------ 3 x 8
Deadlifts ------ 4 x 8
Straight Bar Curls ------ 3 x 10
Seated Dumbbell Curl------ 3 x 10
Preacher Curl------ 3 x 8
Machine Curls ------ 2 x 10-Burnout

Thursday: Shoulders

Workout ------ Sets Reps
Military Press------ 4 x 8
Dumbbell Press------ 3 x 8
Front Raises------ 2 x 10
Shrugs ------ 3 x 10

Friday: Chest/Bicep/Triceps

Workout ------ Sets Reps
Regular Bench ------ 9 x 3
Incline with Dumbbells------ 2 x 8
Decline with Dumbbells------ 2 x 8
E-Z Bar Curls ------ 3 x 10
Seated Dumbbell Curls------ 3 x 10
Close Grip Bench ------ 2 x 10
Overhead Extension------ 2 x 10

[spywizard]

do low rep, with heavy weights...

3-5 reps..3-4 sets..

Chest
shoulders
triceps
back width
back thickness

Day two would be Wednesday and would be

biceps
forearms
calves
hams
quads

Day three would be Friday and would be the same as day one but with different exercises

chest
shoulders
triceps
back width
back thickness

(sat+sun off)

[S.P.G]

Try to keep in mind that its not the routine, but the work that you put in, that will ensure gains in the long run.. train hard..

[HOLLYWOOD]

yup low reps like spy said

[taiboxa]

BOLD

this is what i just came up with... I need some suggestions on what to delete from my workout and what to add.. please someone help???


Monday: Chest/Triceps

Workout ------ Sets Reps

Regular Bench------ 6 x 10-8-6-4-2-burnout TOO MUCH IMO 5 sets should be more than ample infact if you do 5 sets make sure your first one is a nice high rep light set to induce blood flow and let your neurotransmitters know whats comming so they can incorp as many muscle fibers as possible for greater gains
Incline Bench------ 3 x 8
Decline Bench------ 3 x 8 unless its DB its gay do weighted DIPS instead IMO!
Incline Flies ------ 2 x 8 Up too 3 sets slow and concentrated big stretch = big tear = big grow.
Pushdowns------ 3 x 10
Skull Crushers------ 3 x 8
Dips ------ 3 x 15-15-burnout this are your mass makers for tri do them first IMO

Tuesday: Legs

Workout ------ Sets Reps
Squats ------ 5 x 6
Leg Curls ------ 3 x 8
Leg Extensions ------ 3 x 8
Weighted Calf Raises ------ 3 x 15
No lunges ?

Wednesday: Back/bicep

Workout ------ Sets Reps
Back Lat Pull downs------ 2 x 8 Dont do this too much torque on rotator cuff and range of motion isnt as effective
Front Lat Pull downs------ 2 x 8 up to atleast 3 sets IMO
Seated Row------ 3 x 8
Deadlifts ------ 4 x 8 BEST EVER
Straight Bar Curls ------ 3 x 10
Seated Dumbbell Curl------ 3 x 10
Preacher Curl------ 3 x 8 ANY MORE THAN 6 Sets IS OVERTRAINING ESPECIALLY after a BACK ROUTINE... better off not lifting at all than over training Do straight bar and either hammers or preacher strict.
Machine Curls ------ 2 x 10-Burnout

Thursday: Shoulders

Workout ------ Sets Reps
Military Press------ 4 x 8 Why 2 of same compound motion?
Dumbbell Press------ 3 x 8 pick bar one week db next alterante
Front Raises------ 2 x 10 i would do 3 sets of lateral raises and bent over lateral raises and bam thats it hit all 3 head effectively
Shrugs ------ 3 x 10

Friday: Chest/Bicep/Triceps
Dont do Bi's again once again Detrimental over training will cause the muscle to die. infact just take this day off and start your routein over again on the next day or so. this would most likely NOT be enuff time for body to fully recover thus causing more harm than good
Workout ------ Sets Reps
Regular Bench ------ 9 x 3
Incline with Dumbbells------ 2 x 8
Decline with Dumbbells------ 2 x 8
E-Z Bar Curls ------ 3 x 10
Seated Dumbbell Curls------ 3 x 10
Close Grip Bench ------ 2 x 10
Overhead Extension------ 2 x 10

way too much overtraining IMO ... in the world of BB'ing Less is more ... unless your talking about AAS

[HOLLYWOOD]

hey tai you really think that 2 pressing movements are not needed in a cannon ball shoulder routine?

[taiboxa]

hey tai you really think that 2 pressing movements are not needed in a cannon ball shoulder routine?

aye, shoulders are used practically every upper body motion and yes i wouldnt do more than 3 sets of a shoulder press front/behind neck/db/arnold i would only do 1. i always get comments on my shoulder/back but its not workout routine just genetics =/
Just lately i cut back from 4 sets of Shldr press to 3 and started doing only 2 raise excercises usually bent over lateral raises and standing lateral raises.. (removed front delt raises) and im seeing growth. from 9 sets of shoulders instead of 12-13 sets...

[HOLLYWOOD]

aye, shoulders are used practically every upper body motion and yes i wouldnt do more than 3 sets of a shoulder press front/behind neck/db/arnold i would only do 1. i always get comments on my shoulder/back but its not workout routine just genetics =/
Just lately i cut back from 4 sets of Shldr press to 3 and started doing only 2 raise excercises usually bent over lateral raises and standing lateral raises.. (removed front delt raises) and im seeing growth. from 9 sets of shoulders instead of 12-13 sets...

hmph maybe my delts are lagging because of overtraining....

[taiboxa]

hmph maybe my delts are lagging because of overtraining....

u use them w/ chest, back, curls, and some tri motions. hmm... are they gettin enuff rest or are they being used every other day or more?