Workout Routine

[GabeC 10+ year member]

What are some of your workout routines?

I'm looking to drop some poundage. I plan on doing alot of cardio. I've read 4-7 days a week doing 30-60 mins of cardio is a good way to go.

So what about other shit? crunches? how many?

I'm getting a membership to a local gym soon but right now I don't have any equipment to work with so count that out.

I'm 20 yrs old, probly 230lbs, 5ft 11inches

just wanna see what some of you pro's suggest

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[andytb 10+ year member]

if you are looking to see any gains the most important thing is intensity in everything you do

 

[andytb 10+ year member]

start with basic lifts compund movements to develop strength. IE flat and incline bench SQUATS deadlifts shoulder presses bent over rows lat pulldowns things of that nature. id say 3-4 sets each and 8-12 reps short rest times

 

[Ken448 10+ year member]

cardio cardio cardio!!! Diet too. Dont think that going to the gym means you can eat what you want. When it comes to cardio, I burn more calories BY FAR on the Treadmill (I hate that effer, it kills my shins for some reason when I am on it) than I do on an Eliptical. Second is Stairmaster, then Bike. Eliptical doesnt do much for some reason.

Training.... Im no pro either, but you can train the core (abs, back) daily if you like but the other parts need rest in between (arms, legs). You'll be sore at first, but it doesnt last forever!!

Going to the gym is the best thing I have done for myself in a loooooong time!! Powerhouse ihas a crazy deal going if you have one near you.. $9/month. You pay a one time $99 registration, and then it is $9/mo until you stop paying for life.

 

[Blinkrazy 10+ year member]

i lose alot of weight in short amounts of time for wrestling

and basically find the number that is enough to really work you but isn't so much that your discouraged to do it.

basically start with 20-20's

20 pushups, 20 situps then 15pushups-15situps then 10,10 the 5,5

build up to 40-40s if you can

also pillar bridge gooogle it b/c its hard to explain

the secret to ny weight loss/ exercise plan is decipline!!!

motivate yourself and make a goal and never let yourself slack

but anyways, Good luck -Jimmy

PS-pm me if you have any questions

 

[Ken448 10+ year member]

http://www.caraudio.com/forum/showthread.php?t=302676&highlight=months

This guy, while gineticly gifted, is the poster boy of gym dedication, and overall lifestyle change.

 

[gotparts90 10+ year member]

I just lost 85 pounds in a fat contest at work with my awesome routine. It is skip morning dougnuts eat more salad and play more video games. I don't eat when i play battlefield because you cant pause a clan battle. I won the contest and got 1200 bucks. It ended on the first then i ate mcgriddlers till i puked. At the end i drank distilled water and fasted just to cut another 14 pounds in the last 18 hours FTW. plus i was weighing in with nuts and bolts in my pockets to make the other guy feel like he was in the lead so he would not work so hard.

 

[Captain_Ahab 5,000+ posts]

My current routine.

Sunday- Chest day- Flat bench- 2 warm up sets of 15x12 then 6x8x8x10 reps

Incline bench- 2x8 2x10

Decline bench- 1x6 1x8 2x10

Flat flies- 4x10-12

Then 8 sets of ab exercises

Monday- Back-5 sets of wide grip pull ups

4 sets of bent over rows

4 sets of straight pulldowns

4 sets of t-bar rows

then 6 sets for forearms

Tuesday- Legs-Squat- 2 warm up sets then 5x5

Leg extension- 6x8x8x10

Leg curl- 6x8x8x10

Calve raises- 5 sets

Wednesday- Shoulders and Traps- Behind the neck press-5 sets (2 warm up)

reverse front of neck press- 4 sets (1 warm up)

Barbell shrugs- 5 sets (2 warmup)

Supersetted Upright row w/ Front bar raise 4 sets

Alternate seated lateral raises - 3 sets

Incline shrugs - 3 sets

bent over lat raises- 3 sets

Then abs for 8 sets

Thursday- Arms- Barbell Curl 1 warmup set than 5x5

Alternate preacher dumbell curl 8x8x7x6

Hammer curls- 10x10x8x6

Tricep pressdowns- 4 sets, 1 warmup

Skullcrushers- 4 sets

Closegrip- 4 sets

Overhead extensions- 4 sets

Then 6 sets for forearms

Friday and Saturday- rest

Bout to throw some cardio in for July

 

[andytb 10+ year member]

My current routine.
Sunday- Chest day- Flat bench- 2 warm up sets of 15x12 then 6x8x8x10 reps

Incline bench- 2x8 2x10

Decline bench- 1x6 1x8 2x10

Flat flies- 4x10-12

Then 8 sets of ab exercises

Monday- Back-5 sets of wide grip pull ups

4 sets of bent over rows

4 sets of straight pulldowns

4 sets of t-bar rows

then 6 sets for forearms

Tuesday- Legs-Squat- 2 warm up sets then 5x5

Leg extension- 6x8x8x10

Leg curl- 6x8x8x10

Calve raises- 5 sets

Wednesday- Shoulders and Traps- Behind the neck press-5 sets (2 warm up)

reverse front of neck press- 4 sets (1 warm up)

Barbell shrugs- 5 sets (2 warmup)

Supersetted Upright row w/ Front bar raise 4 sets

Alternate seated lateral raises - 3 sets

Incline shrugs - 3 sets

bent over lat raises- 3 sets

Then abs for 8 sets

Thursday- Arms- Barbell Curl 1 warmup set than 5x5

Alternate preacher dumbell curl 8x8x7x6

Hammer curls- 10x10x8x6

Tricep pressdowns- 4 sets, 1 warmup

Skullcrushers- 4 sets

Closegrip- 4 sets

Overhead extensions- 4 sets

Then 6 sets for forearms

Friday and Saturday- rest

Bout to throw some cardio in for July

what kind of weight do you work with

 

[Captain_Ahab 5,000+ posts]

i'll throw in a few poundages..

On flat bench...warm up with 155, then 195.. Then about 6 reps of 285. 8 reps of 270.

On bent-over rows..8 reps of 155

Squats...warm ups of 225...Then 5x5 of 345 in my last workout.

Behind the neck presses...after warm ups, 135x8

barbell curls, will be 105x5 today after warm ups

Tricep pressdowns, warm up set of 60x15...Then 90x10.

 

[andytb 10+ year member]

thats strong

 

[Captain_Ahab 5,000+ posts]

preciate it.

Thing I am currently working on the most is improving my arms and calves.

 

[Tiger Bass 5,000+ posts]

I'm a fan of HST.

http://www.hypertrophy-specific.com/hst_index.html

 

[kovemaster559 5,000+ posts]

My current routine.
Sunday- Chest day- Flat bench- 2 warm up sets of 15x12 then 6x8x8x10 reps

Incline bench- 2x8 2x10

Decline bench- 1x6 1x8 2x10

Flat flies- 4x10-12

Then 8 sets of ab exercises

Monday- Back-5 sets of wide grip pull ups

4 sets of bent over rows

4 sets of straight pulldowns

4 sets of t-bar rows

then 6 sets for forearms

Tuesday- Legs-Squat- 2 warm up sets then 5x5

Leg extension- 6x8x8x10

Leg curl- 6x8x8x10

Calve raises- 5 sets

Wednesday- Shoulders and Traps- Behind the neck press-5 sets (2 warm up)

reverse front of neck press- 4 sets (1 warm up)

Barbell shrugs- 5 sets (2 warmup)

Supersetted Upright row w/ Front bar raise 4 sets

Alternate seated lateral raises - 3 sets

Incline shrugs - 3 sets

bent over lat raises- 3 sets

Then abs for 8 sets

Thursday- Arms- Barbell Curl 1 warmup set than 5x5

Alternate preacher dumbell curl 8x8x7x6

Hammer curls- 10x10x8x6

Tricep pressdowns- 4 sets, 1 warmup

Skullcrushers- 4 sets

Closegrip- 4 sets

Overhead extensions- 4 sets

Then 6 sets for forearms

Friday and Saturday- rest

Bout to throw some cardio in for July

damb you got a pretty good work out routine. What kinda diet do you do, atkins. tons of protein, none, penis diet

 

[speedfreak28 10+ year member]

the answer is in your diet, lots of protein, take a multi-vitamin, eat 5-6 small meals a day. you want to build muscle first, it makes it easier to burn fat, slow steady cardio helps to burn fat and maintain muscle mass. good luck.