b00gers

Skinny biatches need not apply hfawk: Jk.


So I started my workout and I want to get a routine going here. I have a list of excercises that targets the chest, shoulder, bis, tris, and back. I will find some stuff for my lower body also. But I am not sure how to mix it up during the week. Just looking for some ideas out there. After each workout, I was thinking of running 30 mins to an hour on one of the machines. My goal is just to gain some muscle and lose my belly. :hs:

Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Holla?

dubcac

Right now I'm doing a really easy, light weight workout...rehabbing my shoulder first:

Wednesday - Abs/Chest/rotator cuff rehab

Crunches
Bicycle crunches
Side/oblique crunches
Lying leg raises

Benchpress - 3 sets of 10
Incline benchpress - 3 sets of 10
Decline flys - 3 sets of 10

Dumbbell Cuban Press - 3 sets of 10-12
L-Lateral raise - 1 set of 8-10
Side lying dumbbell abduction - 2 sets of 10-12
Lower external pulley rotation - 2 sets of 10-12
(last 2 are supersetted)

Friday - Abs/Legs

Crunches
Bicycle crunches
Side/oblique crunches
Lying leg raises

Squats - 3 sets of 10
Standing barbell calf raises - 3 sets of 10
Stiff Leg deadlifts - 3 sets of 10

Sunday - Abs/Bis/Tris

Crunches
Bicycle crunches
Side/oblique crunches
Lying leg raises

Dumbbell curls - 3 sets of 10
Tricep cable pushdown - 3 sets of 10
Hammer curls - 3 sets of 10
Overhead dumbbell tricep extension - 3 sets of 10

Hopefully I'll be able to go at it harder very soon.

Misa

https://www.honda-acura.net/forums/s...archid=1216825

kento

mine:

mondays: shoulders (dumbell or barbell press (straight up or arnolds), side lifts, front lifts) and legs (3 of a variety of different exercises)

wednesdays: back (lat pull down, bent rows, sitting rows) and biceps (barbell curl, dumbell curl, reverse dumbell curl)

fridays: chest (incline bench, flat bench, flys) and triceps (skull crushers, cable pull-down, dips)

94civicEX

http://www.ast-ss.com/max-ot/max-ot_intro.asp

IluvJae

Hello my name is Jae and this is my workout

Monday, Wednesdays and Fridays
Crunches - 20-30 Reps (2 sets)
Squats - 12-15 Reps (3 sets)
Leg Curls - 12-15 Reps (3 sets)
Flat-Bench Presses - 10-12 Reps (3 sets)
Chinups - 10-12 Reps (3 sets)
Presses Behind The Neck - 12-15 Reps (3 sets)
Tricep Pushdowns - 10-12 Reps (3 sets)
Barbell Curls - 10-12 Reps (3 sets)
Standing Calf Raises - 15-20 Reps (3 sets)
Eliptical Machine - 30 Minutes

Tuesday, Thursday, Saturday, Sunday
Eliptical - 30 minutes

But this is a full body workout that i'm doing. Here's a good link for you to use in reference to routine.
http://www.bodybuilding.com/fun/workoutdatabase.htm

e3NiNe

I try to go to the gym 4 days a week (Monday, Wednesday, Friday, Saturday) ... I'll make it 3 times usually with Friday or Saturday falling off. :hs:
(for myself ... not sure how you want to space out the weight increases, but you'll get the idea)


[begin daily routine] ---------------------------------------------------
Standard Benchpress

• set 1, 12 reps (x2), 150lbs
• set 2, 12 reps (x2), 165lbs
• set 3, 10 reps (x1), 180lbs
• set 4, 8 reps (x1), 195lbs
• set 5, 6 reps (x1), 210lbs
• set 6, 4 reps (x1), 225lbs
• set 7, ? reps (x1), 135lbs

Decline Benchpress

• set 1, 12 reps (x2), 180lbs
• set 2, 10 reps (x2), 230lbs
• set 3, 8 reps (x1), 270lbs
• set 4, 4 reps (x1), 320lbs
• set 5, 2 reps (x1), 360lbs
• set 6, ? reps (x1), 180lbs

Cable Decline Press (I use both sides of the cable pully machine, set the handles to the top peg and position myself to push straight down)

• set 1, 10 reps (x2), 42lbs
• set 2, 8 reps (x2), 47lbs
• set 3, 6 reps (x1), 52lbs
• set 4, ? reps (x1), 37lbs

Cable Bench Press (I use both sides of the cable pully machine, set the handles to a level right below my standing chest line and position myself to push straight out)

• set 1, 10 reps (x2), 42lbs
• set 2, 8 reps (x2), 47lbs
• set 3, 6 reps (x1), 52lbs
• set 4, ? reps (x1), 37lbs

Fly Presses

• set 1, 10 reps (x2), 120lbs
• set 2, 8 reps (x2), 135lbs
• set 3, 6 reps (x1), 150lbs
• set 4, ? reps (x1), 120lbs

and at this point, my chest is smoking ... it's done. Onto my gut ...

Cable Oblique Twists (I adjust 1 handle of the cable machine to waist height. At that point, I hold onto the handle, keep my arms locked, and twist my waist as if I were swinging a baseball bat. Twist as far as you can go, retract SLOWLY. You do need to rotate sides on this too)

• set 1, 10 reps (x2), 37lbs
• set 2, 8 reps (x2), 42lbs
• set 3, ? reps (x1), 37lbs

Abdominal Crunch (I use the machine for this)

• set 1, 15 reps (x2), 40lbs
• set 2, 12 reps (x2), 50lbs
• set 3, ? reps (x1), 40lbs

[begin variable routine] ---------------------------------------------------
at this point, I do whatever I feel like working on ... typically my tris are trashed anyways, so lots of bicep curls and back-of-the-shoulder work are needed.

Other days I do my back.

I'm trying to do more leg work too.

Brar

you all need to run h:

IluvJae

elliptical = running

dom93hatch

Day 1
chest
flat bench
incline dumbbell press
decline dumbbell fly
cable x-over
dips

Day 2
back
pull-ups
deadlift
dumbbell bent-over row
seated row
front pulldown

Day 3
legs
squats
leg press
walking lunges *just added*
sitting calf raise
donkey calf raise

Day 4
shoulders
military press
arnold press
front lateral raise
side lateral raise
shrugs (maybe i should put this into back day, but i've always done shrugs on shoulder day)
upright row *just added*

Day 5
arms
barbell curl
zottman gurl
preacher curl
hammer curl
skull crushers
close grip bench press
dips
bent over cable triceps extension
cable triceps pushdown

Note that I list it by day number and not by day name. I'm not strictly mon-fri, rather when I have time.