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Thread: My workout routine.
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04-13-2010, 08:30 PM #1Banned
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- Mar 2010
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My workout routine.
To start of i'll give you my stats:
Age:18
Weight:140 pounds
Height:5'6
Cycle exp: Albuterol
Lifting exp: 6 months
Body fat: 9% on triceps, 11% on abs, 13% on back.
Goals: To get bigger, stronger, loose fat, and get ripped. (alot I know)
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WORKOUT ROUTINE
I do a three day split routine. Rest on every 4th day.
1st day - chest, shoulders
Chest
- Dumbell flys with 40's 3 x 8-10
- Dumbell bench with 65's 3 x 8-10
- Incline bench 200lbs at 35 degree angle 1 x 8
- Flat bench press 225lbs 3 x 8
- Decline bench 230lbgs at 35 degree angle 1 x 8
Shoulders
- Shoulder press with curl bar at 100lbs 4 x 8-10
- Dumbell raises infront of body with 25s 2 x 8-10
- Dumbell raises to side of body with 25s 2 x 8-10
2nd day - biceps, triceps
Biceps
- Static arm curls with 35's 2 x 16
- Hammer curls with 40's 2 x 8-10
- Regular dumbell curls 40's 2 x 8-10
- Outward dumbell curls with 40's 2 x 8-10
- twenty ones dumbells with 35's 2 x 21
Triceps
- Body dips 4 x muscle failure
- High pulls with barbell at 100lbs 2 x 8-10
- Pull overs with dumbells at 35lbs 4 x 8-10
3rd day - Legs, back
Legs
- Squats 205lbs 3 x 6-8
- Wall squats for 3 x 1min 30secs
- Lunges with 45lbs dumbells 3 x 10 (each leg)
Back
- Close grip pull ups palms facing body 1 x maxmium
- Close grip pull ups palms facing outward 1 x maximum
- Wide grip pull ups palms facing outward 1 x maximum
- Wide grip pull ups palms facing body 1 x maximum
- Medium grip pull ups palms facing out ward 1 x maximum
- Medium grip pull ups palms facing body 1 x maximum
- Lawn mowers with 60lb dumbbells 2 x 8-10
4th day - REST
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