Walli Posted September 23, 2011 Posted September 23, 2011 Well, im an idiot at times and tbh i foget what ive done the week or last time i worked out a specific muscle etc and as i want to constantly be gaining and getting stronger i might actually start logging and noting down what i do so i can physically see the increase or lack of if the case be. plus will stop reevesy crying at me. plus will give env something to try and get revenge on I'll post a basic sort of weekly routine i would do lifting wise although some weeks i do change stuff up a bit and if i feel like it i sometimes do a similar routine to what reevesy does where i basically do a series of warmup sets then 1 working set on a heavy weight till fail. For all exercises i work with the same sort of structure, do some warm up sets with little weight and then do three working sets. my working sets go 10 reps, 8 reps, 6-8 reps with increase of weight each time. I try to keep a high intensity so i have no more than a minute rest time between each set. Day 1: Chest and Triceps: ------------------- chest flat barbell bench press incline barbel bench press Cable flyes decline cable flyes incline cable flyes ------------------- triceps Body dips - I tend to just do 3 sets of 8-10 for this with own bodyweight arm extension with cable (just pushing down the cable extending your arms) overhead arm extension with dumbell (put dumbell behind your head with arms bent and extend them) iscolated tricep extension with dumbell ------------------- Day two: Back and Biceps: ------------------- Back lat pull downs but working on trying to do pull ups instead so doing a bit of both. seated row either machine or use bottom of a cable machine. T bar row bent over barbell row one handed bumbell row ------------------- biceps Close grip easy bar curls wide grip easy bar curls dumbell curls hammer curls couple sets of iscolated one arm curls. ------------------- day three: shoulders ------------------- overhead military press, can either use barbell or dumbells. i prefer dumbells. front raises with dumbells side raises or lat raises same thing upright row shrugs ------------------- Day four : do with day three if i feel like it legs ------------------- Squats leg press calf raises hamstring leg curls the terminology might be wrong or w/e but its a rough guide. I also do cardio and/or rugby training on the off days.
Steroids Posted September 23, 2011 Posted September 23, 2011 yh good routine but there is rarely any point in doing more than 2 warmup sets per muscle group, deffinately no need to warmup on every exercise.
Tango_Oscar Posted September 23, 2011 Posted September 23, 2011 Take pics aswell, i love seeing your chewbacca body :wub:
antO Posted September 23, 2011 Posted September 23, 2011 what days are your rest days? trying to figure out so i could make some suggestions.
Walli Posted September 23, 2011 Author Posted September 23, 2011 i dont have specific days at times, becuase now il be doing rugby training monday nights and tuesday days 7-9 at night but il have strength and conditioning for hour on the monday so i wont be lifting on monday but might be lifting on the tuesday as day 1 for example, or i might try and use my sundays as day 1. Then i will just work it from there.
Reevesy Posted September 23, 2011 Posted September 23, 2011 i dont have specific days at times, becuase now il be doing rugby training monday nights and tuesday days 7-9 at night but il have strength and conditioning for hour on the monday so i wont be lifting on monday but might be lifting on the tuesday as day 1 for example, or i might try and use my sundays as day 1. Then i will just work it from there. i would prob train legs wednesdays then if i was u lol
plex Posted September 24, 2011 Posted September 24, 2011 so basically wat ur saying is ur not quite as massive as me
Smush Posted September 24, 2011 Posted September 24, 2011 Lol we have the same routine pretty much. Yeah if you don't wanna die, I suggest doing legs on wednesday like reevesy said.
Royal Posted September 25, 2011 Posted September 25, 2011 If you dont eat for a year, and do 5 hours of cardio a day u will one day look like me :D
![[ FOE ] Final Ownage Elite - #1 OSRS Legacy Pure Clan & Community](https://www.foe-rs.com/forums/uploads/monthly_2022_10/foe_site_logo.png.8ce1cbcdad473d2374bd4ddb4ec47596.png){kind=logo}
Recommended Posts