Hey everyone,
Below is my workout schedule that I recently switched to 3 weeks ago. Offer suggestions and if you like follow it yourself, I think it is really effective. I apologize if I don't know the exact name for the excersie.
I go to the gym exactly 4 times a week. Due to my very busy schedule, I do not do a particular workout on a set day, because sometimes I just don't have the time to get to the gym on that particular day.
Workout Day 1 - TRICEPS: On this day I work my triceps for at least a solid hour, sometimes a little more. I first use the tricep machine, and then I use the cables. I do about 4 different types of tricep exercies with the cables. Then I do 4 sets of skull crushers, followed by doing tricpes with a dumbell over the head.
Workout Day 2 - LEGS/Shoulders: It takes me at least an hour to do my legs and shoulders. I use all the leg machines and basically kill my legs. Be sure to do calf raises if you want mass/definition, these are very key.
For shoulders I use the machines and do lots of shoulder pumps/thrusts.
Workout Day 3 - Biceps/Back: I am usually in the gym for about an hour and 15 minutes at least when I work these muscle groups.
I do all the typical bicep excersies with dumbells and the bar. When I work my back, I use all the back machines and do 3 - 4 sets on each.
Workout Day 4 - Chest/Tris: I am in the gym for at least an hour and a half on this day. I primarily work my chest. I do 4 sets on the bench, 4 sets with dumbells on the incline, and 4 sets on the decline bench.
I then work my trcieps at the end of my workout by doing skull crushers or something else.. but usually by this point, my arms and chest have no feeling in them!!!
Key things to remember:
When you build muscle.. you are ripping them apart and allowing them to regrow back again, but BIGGER and/or more DEFINED.
Allowing your muscles to regrow is very key. If you work triceps one day and chest the next day, your triceps muscles will not of fully recoverred from the previous day whilst doing chest. (When you do chest, you are working the triceps as a secondary muscle)
If you are slim like me, drink a protein shake IMMEDIATLEY after your workout.
Let me know what you guys think.
HOw did I develop this workout? 1) by reading this site and 2) By talking to people in my gym. I talk to everyone and I learn how to do excerices and also get a LOT of social proof by doing this.
Below is my workout schedule that I recently switched to 3 weeks ago. Offer suggestions and if you like follow it yourself, I think it is really effective. I apologize if I don't know the exact name for the excersie.
I go to the gym exactly 4 times a week. Due to my very busy schedule, I do not do a particular workout on a set day, because sometimes I just don't have the time to get to the gym on that particular day.
Workout Day 1 - TRICEPS: On this day I work my triceps for at least a solid hour, sometimes a little more. I first use the tricep machine, and then I use the cables. I do about 4 different types of tricep exercies with the cables. Then I do 4 sets of skull crushers, followed by doing tricpes with a dumbell over the head.
Workout Day 2 - LEGS/Shoulders: It takes me at least an hour to do my legs and shoulders. I use all the leg machines and basically kill my legs. Be sure to do calf raises if you want mass/definition, these are very key.
For shoulders I use the machines and do lots of shoulder pumps/thrusts.
Workout Day 3 - Biceps/Back: I am usually in the gym for about an hour and 15 minutes at least when I work these muscle groups.
I do all the typical bicep excersies with dumbells and the bar. When I work my back, I use all the back machines and do 3 - 4 sets on each.
Workout Day 4 - Chest/Tris: I am in the gym for at least an hour and a half on this day. I primarily work my chest. I do 4 sets on the bench, 4 sets with dumbells on the incline, and 4 sets on the decline bench.
I then work my trcieps at the end of my workout by doing skull crushers or something else.. but usually by this point, my arms and chest have no feeling in them!!!
Key things to remember:
When you build muscle.. you are ripping them apart and allowing them to regrow back again, but BIGGER and/or more DEFINED.
Allowing your muscles to regrow is very key. If you work triceps one day and chest the next day, your triceps muscles will not of fully recoverred from the previous day whilst doing chest. (When you do chest, you are working the triceps as a secondary muscle)
If you are slim like me, drink a protein shake IMMEDIATLEY after your workout.
Let me know what you guys think.
HOw did I develop this workout? 1) by reading this site and 2) By talking to people in my gym. I talk to everyone and I learn how to do excerices and also get a LOT of social proof by doing this.