Workout heads...What would be a great routine with these exercises???

[Mask]

I'm waiting on my peeps to text me a schedule, so I figured to present the question to here.


6 or 7 day workout...





Work out exercises

4 sets of 10 reps on every excerise
Chest
1. Bench press
2. Dumbbells flat bench
3. Flies on flat bench
4. Cable flies

Triceps
(Elbow tucked in)
1. Cable pull with rope
2. Cable pull strait bar back/reverse
3. Skull crushers
4. Triple threat single arm(he made this up)
5. Dips

Biceps
1. Cable curls front
2. Standing biceps curls
3. Bar bell curls
4. Seated biceps curls
5. Cable curls back/reverse

Traps
1. Shoulder shrug
2. " reverse
3. Dumbbell shrug
4. Chin up

Shoulders
1. Lateral rises
2. Front rises
3. Overhead press
4. Military press front
5. " back

Back
1. Row
2. Lateral pull down front
3. " back/reverse
4. Back extension

Leg
1. Extension
2. Curls
3. Squats
4. Lunges (dumbbell or bar)
5. Leg press

 

[spider705]

Couple things...

Leg extensions
Leg press x2

Leg presses contort your spine in such an awkward position that it'll lead to tightness and problems in your back eventually. If you already have back problems then you definitely don't want to do them.

I'd substitute step ups... Just hold two 45lb plates and step up onto a bench... If you feeling extra rip the other leg thru to the ceiling to get those hip flexors.

Leg extensions are too close ended... They focus solely on that one muscle on the top of the leg and you can accomplish that same thing with the leg curls.

For shoulders, that's another problem area. You always need to keep your shoulders BEHIND the weights. Anything else and you're going against the natural motion of your shoulder and it'll lead to complications. So military presses behind your head are a big HELL NO DON'T DO THAT!!! I guarantee you it will lead to shoulder problems.

If you're doing front dumbbell raises then there's really no reason to do the side raises. I'd say do one or the other. If you must do both, then do the side raises on an incline bench. Lay on your side, do the raises, and keep the elbow bent a little bit.

I'd also combine back/traps into one workout and give yourself an extra day of rest or a day to focus on cardio/core strength.

Or combine biceps/triceps...Again, just my suggestion.

My split looks like this:

5 Days

Arms
Legs
Chest
Back
Shoulders

Keep a day of rest between back/arms, and chest/shoulders.

When you work your back you're doing a lot of pulling and your arms (biceps especially) will help compensate and help that motion. Ronnie Coleman, former Mr Olympia, rarely worked out his biceps because he killed his back. Naturally his biceps grew like crazy.

Then shoulders, you get them in with chest so you need that rest.

Again those are just my suggestions

I'm just here so I don't get fined

 

[Mask]

Thanks for the insight...

Been slowly getting that cardio also...
Bike and treadmill(when I'm really feeling good)

Planning to start the jump rope today...

 

[pookie]

Thanks for the insight...

Been slowly getting that cardio also...
Bike and treadmill(when I'm really feeling good)

Planning to start the jump rope today...

Seems like 80% of people i see working out do little to no cardio at all. I always try to tell them if you really wanna get in shape you have to add some sort of cardio to your workout. I like the cut-up look as opposed to the swole up look so i always do a day of strength training followed by a day of cardio. I do everything from treadmill, running outside, bike, jump rope, racquetball, to ellliptical. Jump rope has been my favorite form of cardio for the past year and is something i do to after stretching to warm up everyday. I learned all the tricks on the video below



The hardest one for me was the crossover, kept hitting myself in the back of the head with rope

 

[Nobody]

Ronnie coleman did steroids. Unless anyone wants to do that, we should keep discussion to people who are doing it naturally. Though I do agree, you don't need to go HAM on your biceps.

My split is,

Legs/Back (high volume and heavy weight day)
Shoulders/Triceps
Chest/Biceps

Core every day now. High intensity sprints every day, jump rope every day.

 

[castro]

My workout Routine:

Sunday- Cardio: Run 7 miles 10 min/mile (treadmill) [9:30/mile outside)

Monday: Chest and Back (4 sets x 8 reps) for all workouts
-Barbell Bench
-Dumbbell Incline Bench
-Barbell Bench (Pause reps (5 sec hold))
-Cable Flies
-Push ups
-Bent over rows
-Seated Cable Rows
-Pull ups
-Wide grip Pull downs
- Close grip pull downs
In between sets --active rests ( 3 x 15 abs) (situps/leg raises/weight situps)

Tuesday - Cardio 5 miles (same as Sunday)

Wednesday--Arms
Warmup pull ups 4 x 6
-Bicep curls (dumbells)
-Hammer curls
-Concentration curls
-Pin wheels
-Tricep pull downs (rope)
-Close grip bench
-skull crushers
-Diamond push ups
--Abs as before

Thursday -Cardio (5 miles)

Friday- Legs/Shoulders
Same warmup (pullups 4 x 6)
-Alternate weekly (dead lifts 5 x 6)/ Squats (7 sets)
-Box squats
-Calves (standing)
-Romanian Dead lifts (dumbbells)
-Barbell Shoulder Press (standing)
-Shoulder press (Isometric machine)
-Dumbbell raises Side and front (to the roof!)
-Dips
-Jammers (Single arm)
--Abs as before

-Saturday---Fucking rest day!!!

I am 248 lbs, 6' 1". Lost 90 pounds naturally (~2.5 ys). 2550 calories/day. Load up on simple Carbs (70-80 g) 1-1.5 hours before workout. Rest of the day is complex carbs. Macros 40/40/20 (Carbs/Protein/Fat).

I am still trying to lose the fat around the mid section hence the lower calories. I am also training for a half marathon hence the long running miles.

 

[samh32]

Jump rope has been my favorite form of cardio for the past year and is something i do to after stretching to warm up everyday. I learned all the tricks on the video below

This what I do before I workout! You ever notice when you start a new routine, and the next time you workout like three people are doing the same thing?

 

[Nobody]

Seems like 80% of people i see working out do little to no cardio at all. I always try to tell them if you really wanna get in shape you have to add some sort of cardio to your workout. I like the cut-up look as opposed to the swole up look so i always do a day of strength training followed by a day of cardio. I do everything from treadmill, running outside, bike, jump rope, racquetball, to ellliptical. Jump rope has been my favorite form of cardio for the past year and is something i do to after stretching to warm up everyday. I learned all the tricks on the video below

Incorrect. Cardio is for endurance. The caloric deficit created by your diet and activity is what gets you cut up as opposed to being swole up.

You can get just as cut if you do a weightlifting day and end your work out with something like high intensity interval exercises. You can also do the same with weightlifting exercises that involve compound movements that cause your heart rate to skyrocket.

EX. Deadlifts. I'll go from 100-120bpm to 160-175bpm, then back down to 100-120 in between sets.

Jumping rope is a great form of HIIT training, depending on the speed you're going.

Cardio has it's place...and it's in CARDIOvascular endurance meaning you're working on training your heart, not burning fat primarily.

 

[pookie]

This what I do before I workout! You ever notice when you start a new routine, and the next time you workout like three people are doing the same thing?

hell yeah, no one was jumping rope before i started now like 4-5 people come walking in with their jump ropes. A couple of guys at different times have told me that they watched me doing a certain exercise and they tried it but couldn't

 

[TimRock]

Is Muscle Milk helpful? What about adding it to smoothies?

I'm not trying to get all cut and bulky. Just want to lose the stomach. I weight 200lbs about 6 months ago. I'm down to 175 and can see abs starting to form. I run maybe 7 times a week, a few miles each time. No sugar, bread, white rice, fried foods. I lift weights maybe 4 times week. Mostly using crunch machines and other exercises for abs. Any other suggestions?

 

[Nobody]

Is Muscle Milk helpful? What about adding it to smoothies?

I'm not trying to get all cut and bulky. Just want to lose the stomach. I weight 200lbs about 6 months ago. I'm down to 175 and can see abs starting to form. I run maybe 7 times a week, a few miles each time. No sugar, bread, white rice, fried foods. I lift weights maybe 4 times week. Mostly using crunch machines and other exercises for abs. Any other suggestions?

Don't worry about protein shakes. Get your protein from food.

 

[TimRock]

Don't worry about protein shakes. Get your protein from food.

true, i eat mostly seafood, salmon, shrimp, fish, protein bars

 

[Nobody]

true, i eat mostly seafood, salmon, shrimp, fish, protein bars

What you eat and WHEN you eat it matters also.

 

[trstar]

Couple things...

Leg extensions
Leg press x2

Leg presses contort your spine in such an awkward position that it'll lead to tightness and problems in your back eventually. If you already have back problems then you definitely don't want to do them.

I'd substitute step ups... Just hold two 45lb plates and step up onto a bench... If you feeling extra rip the other leg thru to the ceiling to get those hip flexors.
]

Nice tip.

 

[TimRock]

What you eat and WHEN you eat it matters also.

i'm listening.

 

[manVzone]

Chest Shoulder Day

Chest
Dumbell bench press superset with pushups to max
incline barbell or dumbell press superset with incline dumbell or incline cable flys
For decline work,decline barbell press or decline dumbell press superset underhand cable flys

Shoulder
Military press
neutral grip dumbell press seated
Incline dumbell raise superset lateral dumbell or lateral cable raise
(I like attacking real delts on back day)

Finish a very hard fought workout with some sought after dip work

Get like me

 

[Nobody]

i'm listening.

Consider your goals. You want to lose weight to see your abs. So you have to have a caloric deficit as the weight in your midsection is the LAST to go. Why? Think about functionality of that weight. Fat is stored energy. The body stores excess energy as fat as a means of survival. If you suddenly couldn't eat for whatever reason your body will burn that fat as a last resort.

So you have to make your body resort to burning that fat as fuel. So you need to be burning more calories than you consume every day. Say you burn 2000 calories a day. That's 2000 calories burned total. At rest and from your workout.

If you consume 1500 calories but you burn 2000 calories your body has to get those 500 calories burned from somewhere- your fat deposits. However you still need to consume carbohydrates, but you have to consume them in the form of low glycemic carbs which generally have higher nutritional value.

That way you can eat more (200 calories in carrots is a larger quantity than 200 calories of rice for example) leaving you feeling fuller longer and keeping your nutrient levels higher. I would advise not consuming too much protein also. Keep it to 6-8 ounces of protein a DAY. (not including eggs, two eggs for breakfast is good).

Balance your diet out, eat on a schedule, not based on hunger, and drink as much water as you can. Dehydration is often confused for hunger. Drink 12 OZ of water as soon as you wake up and before you sleep. Drink the same amount BEFORE you eat as well, in addition to drinking water while you eat.

You can eat whatever you want really, it's about being responsible with what you consume, your caloric intake for the day, the nutrients you're consuming, your sleep schedule.

Balance is the key.

 

[M.H.C.]

These type of threads>>>>>>>>

 

[samh32]

Incorrect. Cardio is for endurance. The caloric deficit created by your diet and activity is what gets you cut up as opposed to being swole up.

You can get just as cut if you do a weightlifting day and end your work out with something like high intensity interval exercises. You can also do the same with weightlifting exercises that involve compound movements that cause your heart rate to skyrocket.

EX. Deadlifts. I'll go from 100-120bpm to 160-175bpm, then back down to 100-120 in between sets.

Jumping rope is a great form of HIIT training, depending on the speed you're going.

Cardio has it's place...and it's in CARDIOvascular endurance meaning you're working on training your heart, not burning fat primarily.

I think he said add...I been working out for a while and I always add cardio before I do strength training. I fell that loosen my body up. There is no one plan for everybody who work out. Just find what works for you and keep at it.

 

[Nobody]

Get your body right - exercise
Get your mind right - read
Get your soul right - meditate

We have to be strong in body mind and soul before we can improve our condition. Wake yourself up and then start waking others up.

 

[Nobody]

I think he said add...I been working out for a while and I always add cardio before I do strength training. I fell that loosen my body up. There is no one plan for everybody who work out. Just find what works for you and keep at it.

Of course not. It all depends on your goals. But if your goal is primarily strength training and lean muscle building - lower the cardio. Five minutes before you work out is fine. 20 minutes before your workout and your workout suffers. Don't believe me? If you run that long before your workout, switch the order and get back to me in a couple weeks.

 

[Mask]

I think he said add...I been working out for a while and I always add cardio before I do strength training. I fell that loosen my body up. There is no one plan for everybody who work out. Just find what works for you and keep at it.

Yea come to this conclusion...everybody Bodies are different so what works you him might not work for her. All information is good to start off with, especially when some folks are clueless to the human body let alone their body...

 

[TimRock]

Consider your goals. You want to lose weight to see your abs. So you have to have a caloric deficit as the weight in your midsection is the LAST to go. Why? Think about functionality of that weight. Fat is stored energy. The body stores excess energy as fat as a means of survival. If you suddenly couldn't eat for whatever reason your body will burn that fat as a last resort.

So you have to make your body resort to burning that fat as fuel. So you need to be burning more calories than you consume every day. Say you burn 2000 calories a day. That's 2000 calories burned total. At rest and from your workout.

If you consume 1500 calories but you burn 2000 calories your body has to get those 500 calories burned from somewhere- your fat deposits. However you still need to consume carbohydrates, but you have to consume them in the form of low glycemic carbs which generally have higher nutritional value.

That way you can eat more (200 calories in carrots is a larger quantity than 200 calories of rice for example) leaving you feeling fuller longer and keeping your nutrient levels higher. I would advise not consuming too much protein also. Keep it to 6-8 ounces of protein a DAY. (not including eggs, two eggs for breakfast is good).

Balance your diet out, eat on a schedule, not based on hunger, and drink as much water as you can. Dehydration is often confused for hunger. Drink 12 OZ of water as soon as you wake up and before you sleep. Drink the same amount BEFORE you eat as well, in addition to drinking water while you eat.

You can eat whatever you want really, it's about being responsible with what you consume, your caloric intake for the day, the nutrients you're consuming, your sleep schedule.

Balance is the key.

thanks for the info

 

[Nobody]

Yea come to this conclusion...everybody Bodies are different so what works you him might not work for her. All information is good to start off with, especially when some folks are clueless to the human body let alone their body...

The way we react to things seems different because we all are at different points in our development. The way we utilize the nutrients in certain foods is different based on cultural diets.

But at it's basis, this is science. This is chemistry. The way we utilize sugars as energy is the same for just about everyone, outside of those with some allergies or freak medical conditions.

I have studied this extensively, simply because so many people come to me for advice that I didn't want to just spew shit off the top of my head. Nutritional science is real. Physiological science is real.

Our limitations and differences are largely self imposed.

You may not be able to do certain movements due to injury, or previous misuse. But once you train yourself to a point where you're past that, you'd find it's all the same. Variations in movement is really just minor.

A lot of that stuff you said is excuses. Switch it up, I guarantee you'll see a change. I've seen that change in too many people to not believe it can work for you guys here.

 

[Nobody]

thanks for the info

If you ever need any more info or advice, feel free to PM me.

 

[Built4Life]

how old are you? What are you goals?

I am in my 40's. I don't lift as heavy as I used to when I was younger. I do more calisthenics now. Take a whey protein and creatine. The protein helps with recovery. You don't need anything fancy. Creatine works too. Don't load. Just take 5oz daily. You won't get that bloated look when you don't load. I eat at least two hours before I exercise and I take a protein shake immediately after I exercise or eat a protein bar. I don't get enough protein in my diet. Honestly, you will have to eat a lot in order to get the amount needed to grow or maintain your muscle depending on your bodyweight. I always do cardio before I lift. Injuries over the years translates into needing to be thoroughly warmed up and sweating before any strength training.

Don't do fancy shit. Basics is all you need and I recommend doing mostly bodyweight exercises if you can because it will be better in the long run. Keep your weight down.

Pushups... You can you a superband to add resistance
Dips
Handstand or inverted presses
Pullups of different hand grips
inverted rows with different handgrips or trx.
Squats... Barbell, goblet or kettlebells
Jumping squats
Jumping lunges
Hip thrusts
Hyperextension using your lower body and upper body.
Deadlifts
You don't need to focus on arms. You will develop them with all the pulling and dips and pushups.

Now... I don't cleans, snatches, jerks and high pulls twice a week.

But what you really want to do is to make sure your form is correct and you don't need as heavy as weight as you think especially at first. Just time under tension. Don't flare those elbows out during presses. Push off your heels when doing legs. Work your glutes a lot.

 

[Problematic]

Get your body right - exercise
Get your mind right - read
Get your soul right - meditate

We have to be strong in body mind and soul before we can improve our condition. Wake yourself up and then start waking others up.

late to the discussion, but you & spider laid out some solid info

discipline.

 

[manVzone]

Couple things...

Leg extensions
Leg press x2

Leg presses contort your spine in such an awkward position that it'll lead to tightness and problems in your back eventually. If you already have back problems then you definitely don't want to do them.

I'd substitute step ups... Just hold two 45lb plates and step up onto a bench... If you feeling extra rip the other leg thru to the ceiling to get those hip flexors.

Leg extensions are too close ended... They focus solely on that one muscle on the top of the leg and you can accomplish that same thing with the leg curls.

For shoulders, that's another problem area. You always need to keep your shoulders BEHIND the weights. Anything else and you're going against the natural motion of your shoulder and it'll lead to complications. So military presses behind your head are a big HELL NO DON'T DO THAT!!! I guarantee you it will lead to shoulder problems.

If you're doing front dumbbell raises then there's really no reason to do the side raises. I'd say do one or the other. If you must do both, then do the side raises on an incline bench. Lay on your side, do the raises, and keep the elbow bent a little bit.

I'd also combine back/traps into one workout and give yourself an extra day of rest or a day to focus on cardio/core strength.

Or combine biceps/triceps...Again, just my suggestion.

My split looks like this:

5 Days

Arms
Legs
Chest
Back
Shoulders

Keep a day of rest between back/arms, and chest/shoulders.

When you work your back you're doing a lot of pulling and your arms (biceps especially) will help compensate and help that motion. Ronnie Coleman, former Mr Olympia, rarely worked out his biceps because he killed his back. Naturally his biceps grew like crazy.

Then shoulders, you get them in with chest so you need that rest.

Again those are just my suggestions

I'm just here so I don't get fined

You can hurt your shoulder on ANY exercise
Behind the neck presses is a great excercise,but its really recommended for gym veterans with already stout shoulders

bitch niggas only needs to stay on them eyebrow raises

 

[spider705]

You can hurt your shoulder on ANY exercise
Behind the neck presses is a great excercise,but its really recommended for gym veterans with already stout shoulders

bitch niggas only needs to stay on them eyebrow raises

Do you even know/understand how the shoulder is constructed?

Watch and learn:



I'm just here so I don't get fined

 

[billybob2]

 

[Mrfreddygoodbud]

and dont sleep on shitting everyday

if you aint shitting you keeping all

types of toxins in you....

One of the things I incorporate

is ground flax seeds

I put that shit on everthing from salads, to oatmeal,

to sea food when I make crispy salmon steaks...


keep those intestines and colon clean..

if you dont yo ass AINT healthy!!!

try to do so through a proper diet as opposed to

a quick colon cleanse..

If you do need one.. Senna leaves are awesome..


and you aint getting that six pack if you never had one before,

with a clogged colon..


this is a cool thread Im learning a little somethin somethin!!

 

[manVzone]

Do you even know/understand how the shoulder is constructed?

Watch and learn:



I'm just here so I don't get fined

So you really gonna present a guy with no shoulders AT ALL attempt to prove your point?

I been doing that excercise since day 1 and i never accrued a shoulder injury, its just dudes with bad form or really just weak overall shoulder development this great excercise should shun away from.....just cuz u cant do it doesnt mean u need to neglect others from using it,missing out on some serious gains
If you ever see me in houston
(greenspoint fitness connection ) you would be apologizing for showing me that pathetic video

 

[TimRock]

One of the things I incorporate

is ground flax seeds

my girl put me on to this. I've been adding them to stuff for the past 3 days, and going daily.

 

[doggish_098]

Do you even know/understand how the shoulder is constructed?

Watch and learn:



I'm just here so I don't get fined

stop putting limitations on yourself because somebody in a video told you what you cant do or what you shouldnt do.

 

[UNSEEN]

Thanks for the thread.