My Workout Routine 3x a week.

[Lost Cause]

I am 22 yrs old. 6' 158 and I started a workout 2 weeks ago that works really well! Not much to show for it yet but I can definitely feel it in the muscles.

Monday Chest & Shoulders

Bench Press
Cable Crossovers
Machine Flys

Military Press
Deltoids
Shoulder Crunches


Wednesday Back & Legs

Lat Pulls
Seated Rows
One Arm Rows

Squats
Leg Press
Leg Extensions


Friday Arms

Bar Curls
Preacher Curls
Cable Curls

Pressdowns
French Curls
Reverse Bar Curls


ABS (Monday & Friday)

Crunches (Remember to lift your body off the ground with your stomach and not your arms. Contract your stomach muscles.)

Knee Raises



Never do more than 12 sets per body part per WEEK. You will over train and will still be a little wuss. With the arms its more like 10 sets. They are delicate muscles and don't need to be stressed as hard as other areas (Chest, Back) to see improvements. Keep the rep range around 8 (12 for your first set of each body part exercize). Make sure you are SWEATING YOUR BALLS OFF! If you aren't sweating you aren't growing. And don't wait too long in between sets, one minute is plenty.


Do your abs on Monday and Friday! You will feel it good after a week. I also take the following supplements, all Max Muscle Products.

Alpha One (Creatine)
Glutamine
High 5 Protein Powder

Not Max Muscle....

Multi-Vitamin
B-Vitamin Complex.
One beer a day (Keeps ya sane). I prefer Newcastle.


Don't waste your $$ with Cell-tech. It's CRAP! There is way too much sugar in the creatine (75g). It just converts to fat. The Max Muscle Creatine has like 16g of sugar per serving and tastes a lot better. I'll be posting before and after (6 weeks) soon so you can see what my program does.

Hope this helps someone.


Peace,

Brian

 

[Soshyopathe]

Good beginner routine, keep it up.

 

[Drug_L0rd]

i'm guessing the aim of this routine is to just build some basic muscle.

there's a few things i saw out of place here:

- why don't you change the chest routine to something like this:
bench
incline bench
flyes/cable cross overs

- why are the arms beign worked on separate days to chest and back

-and why is there no workouts for the hamstrings, just the quads

-why don't you change the bicep exercises to somthing like:
bicep curl
hammer curl
reverse-grip bicep curl


just a thought

 

[Lost Cause]

Your righjt...

I am not trying to become a huge muscle bound freak! I think thats very unattractive. But I am trying get in shape and get some definition on me where you can tell that I workout and I am in shape. I prefer a cut body to a huge phisique. My body type looks better that way.

I am starting to do incline bench next week to hit the top of the pecs. So my chest routin would look something like this.

Bench Press
Incline Press
Cable X-overs
Machine Flys

As for biceps, I have never heard of a hammer curl before so i stick with what I know.

Bar Curl
Cable Curls
Preacher Curls

And your arms should ALWAYS be worked seperate your chest. and shoulders... i'd be a lard of jello if i did all those in one day and i would get nothing out of it. It's worked so far for me so I'm sticking with it....

But thats for your input.

Brian

 

[Drug_L0rd]

Re: Your righjt...

Originally posted by Lost Cause
And your arms should ALWAYS be worked seperate your chest. and shoulders

where did you get that from...