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  1. #1 Post Your Routine! 
    Retired Moderator Dynastar197's Avatar
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    Tell us what you do to bulk up. Post your weekly routine here showing all that you do to stay in shape.

    I was lifting the other day and was fortunately asked to workout with the biggest meathead at the gym. I havent been working out long so I dont have a real good routine that I go through. I spent about 2 hours just concentrating on the biceps and triceps through this guys plan. It was extremely intense and really hit the groups well. I realized how sloppy my own routine was. Anyone want to show their own routines?

    Include your sets, reps, excercises.. etc
    Last edited by Dynastar197; 09-21-2006 at 09:58 PM.
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  2. #2  
    Senior Member DarkFlames's Avatar
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    When I get home from school:(This is when I'm NOT working)
    I start off by eating a 32 ounce protien bar.
    I wait about 30 minutes until it digests.
    I then get on my bike and ride around for a bit, about 20 minutes a day
    I come back to the house, and do 2 sets of 50 sit-ups.
    I go to the bench and do 3 sets of 10 bench-presses.
    I drink a gatorade or something and get on the computer.
    Late at night I usually ride my mini or something.
    ^^ I get off work @ 8:30, so that's pretty late to start this routine.
    Not sure if this would really help because I'm pretty sure you don't BMX. Sorry though, I'm not a body builder. =)
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  3. #3  
    Senior Member Superstar's Avatar
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    I have a routine written up for me by a fitness instructor.

    It says "Max" because you become more able to do more of that excercise and at heavier weights. You Should probarbly start on 2 sets and make your way to three when you feel up to it. Dont go rushing into it because you can do yourself injuries.

    It goes something like this
    - 10 Mins Warm-up (Bike, Treadmill etc...)
    - 3x Max Chin-ups
    - 3x Max Squats
    - 3x Max Sit-ups
    - 3x Max Push-ups
    - 3x Max Crunches
    - Cardio Workout (Optional - I do this for fitness)
    - 3x Max Leg Presses
    - 3x Max Bench Presses (Light Weights)
    - 3x Max Pec Deck
    - 3x Max Knee Raises
    - 3x Max Lat Pull Down - U grip
    - Heavy Weights Work-Out (Every 2-3 days)

    The main point he pointed out was - "Eat big to get big". So basically, Dont snack on crap food, Wait for meal-times and Eat lots. This will ensure you are getting enough of your required Vitamins and Minerals intake for the day and not overdosing in kilojoules.

    I'm also considering counting how many kilojoules and grams of fat I take in per day just so I know where I can cut down on the fat and maybe increase intake of energy. This will certainly change because working out will mean I need more kilojoules added to my average daily intake. I have a dietician book with every food on the current market in Australia that tells you how much fat, kilojoules and calories it contains.
    Last edited by Superstar; 09-23-2006 at 11:04 AM.
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  4. #4  
    Senior Member DieNasti's Avatar
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    Well I hit a muscle group once a week to let it rest. Here it is.
    I have been working out for a month now and I see some results. My benching sucks, I know but Im proud. I started out at 85 and now im at 95 LB so thats good. This is my last weeks workout plan so I have either gone up on some or stayed the same.

    Mondays:
    Chest/Biceps

    Bench Press – 90LB
    Inclined – 75LB
    Declined – 100LB
    Chest Machine – 85LB
    Chest Wide (dumb bells) – 20LB
    Barbell Curls – 40LB
    Preacher Curls – 40LB
    Curls (dumb bells) – 15LB
    Biceps Humps (Dumb bells) – 20LB

    Tuesdays:
    Shoulders/Traps

    Shoulder Machine – 65LB
    Shoulder Wide – 55LB
    Shoulder (dumb bells) – 20LB
    Shoulder Back – 80LB
    Shoulder Bar – 85LB
    Traps Lift – 45LB
    Trap Shrugs – 80LB

    Wednesdays:
    Back/Forearms

    Back Pull down – 80LB
    Back Pull – 85LB
    Back Narrow – 40LB
    Back Middle – 40LB
    Back Wide – 35LB
    Back Triangle Pull – 80LB

    Fridays:
    Legs/Triceps

    Leg Press – 250LB
    Leg extensions – 105LB
    Hamstrings – 75LB
    Machine Squat – 270LB
    Calf sit (10 reps) – 75LB
    Calf sit (20 reps) – 65LB
    Calf Raises (10 reps) – 165LB
    Calf Raises (20 reps) – 135LB
    Tris Pull down – 80LB
    Tris Pull down (rope) – 75LB
    Tris Back Pull (rope) 65LB

    Some of the names are names I have given them myself to help me remember what machine it is when im at the gym. This is my workout, this with a long 5-6 meals a day. I try to eat the 5-6 meals but sometimes its hard. Most workouts is 4 sets of 10.
    Last edited by DieNasti; 09-23-2006 at 11:37 AM.
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  5. #5  
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    Quote Originally Posted by Superstar View Post
    I have a routine written up for me by a fitness instructor.

    It says "Max" because you become more able to do more of that excercise and at heavier weights. You Should probarbly start on 2 sets and make your way to three when you feel up to it. Dont go rushing into it because you can do yourself injuries.

    It goes something like this
    - 10 Mins Warm-up (Bike, Treadmill etc...)
    - 3x Max Chin-ups
    - 3x Max Squats
    - 3x Max Sit-ups
    - 3x Max Push-ups
    - 3x Max Crunches
    - Cardio Workout (Optional - I do this for fitness)
    - 3x Max Leg Presses
    - 3x Max Bench Presses (Light Weights)
    - 3x Max Pec Deck
    - 3x Max Knee Raises
    - 3x Max Lat Pull Down - U grip
    - Heavy Weights Work-Out (Every 2-3 days)

    The main point he pointed out was - "Eat big to get big". So basically, Dont snack on crap food, Wait for meal-times and Eat lots. This will ensure you are getting enough of your required Vitamins and Minerals intake for the day and not overdosing in kilojoules.

    I'm also considering counting how many kilojoules and grams of fat I take in per day just so I know where I can cut down on the fat and maybe increase intake of energy. This will certainly change because working out will mean I need more kilojoules added to my average daily intake. I have a dietician book with every food on the current market in Australia that tells you how much fat, kilojoules and calories it contains.
    wtf is a kilijoule?
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  6. #6  
    Senior Member Godmoney's Avatar
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    I don't really have set routine, I just work out accordinly for the muscle group that I plan on attacking on a certain day. Except for the core lifts, I always do around the same amount and order for those. Sorry, this is going to look messy, but I'm watching NCAA Football, so my attention to detail is lower.

    Mondays: Chest/Tricep/Deltoid/Bicep
    4 Sets of 8-10 Bench Press
    Upright Rows
    Curls, French Curls, Hammer Curls
    Tricpe Pull Down
    Weighted Dips

    If I feel like I didn't work out enough, I'll complement my chest with the Smith press machine, or some incline bench.

    Tuesdays: Calves, Hammies, Pretty much leg exercises
    Squat 4 sets of 8-10
    Sled Squat 3 sets of 10
    Smith Leg Press Machine 3-4 sets of 8-10
    Dumbell front Squats
    Lunges with dumbells
    Deadlift, no real set numbers; are usually 10 reps
    Calf raisers, around 80
    Sometimes, I'll do weighted calf raisers, but that's not often

    Wednesdays: Traps, Forearms, Core, Lats, Deltoids Again, Sometimes Another Arms day too, and General Back
    4 sets of 10, Lat Pulldown
    Military Barbell Press
    Upright Rows
    Dumbell Shrugs
    Dumbell Side Bends
    Bent over Row
    Cable Underhand Pulldowns

    Cable Front Pulldowns, same set numbers for Lat Pulldowns

    Then for Thursday, and Friday, I just do either the leg day or chest day. Again, sorry this post is so un-organized.
    I play videogames with a grapefruit on my ****. It helps me get in the zone.
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  7. #7  
    Senior Member Superstar's Avatar
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    A kilojoule is a measurment of energy. I forgot you have pounds as a measurment and not Kilograms.
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  8. #8  
    Senior Member Swiss Miss's Avatar
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    I don't really have any 'routine' for exercising because I can't seem to have a 'routine' with anything in my life atm. But I have started walking up the 18 flights of stairs in my building from the parking garage to my condo. I feel like I'm going to die every time by the time I make it to my door... But I still like it. Plus, if there's ever a fire or something, I'll be set!
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  9. #9  
    Retired Moderator Dynastar197's Avatar
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    Quote Originally Posted by Swiss Miss View Post
    I don't really have any 'routine' for exercising because I can't seem to have a 'routine' with anything in my life atm. But I have started walking up the 18 flights of stairs in my building from the parking garage to my condo. I feel like I'm going to die every time by the time I make it to my door... But I still like it. Plus, if there's ever a fire or something, I'll be set!
    18 flights!!!!!
    Holy Jeez! I have to walk up 4 flights to one of my classes and that is bad enough.

    Here's my new somewhat set plan:

    Monday
    Chest & Back:
    Bench Press: 4 sets: 15, 12, 10, 8
    Dumbell Chest Flies: 4 sets: 15, 12, 10, 8
    Incline Dumbell Press: 4 sets: 15, 12, 10, 8
    3-4 min break
    Lat Pull Downs: 4 sets: 12, 12, 10, 8
    Back Rows: 3 sets: 12, 10, 8
    Shrugs: 3 sets: 20-30 reps

    Tuesday
    Shoulders & Biceps:
    Shoulder Press: 4 sets: 15, 12, 10, 8
    Dumbell Front Raises: 3 sets: 12, 12, 10
    Dumbell Lateral Raise: 3 sets: 12, 12, 10
    3-4 min break
    Straight Bar Curl: 4 reps: 12, 10, 8, 6
    Inclined Curl & Twist: 4 reps: 12, 10, 8, 6
    Isolated Alternate Dumbell Preacher: 4 sets: 6 or better

    Wednesday
    Triceps & Legs:
    Straight Bar Extension: 4 sets: 15, 12, 10, 8
    Isolated Dumbell Extension: 4 sets: 6 or better
    Negative Dips: 5 sets: 6 or better
    3-4 min break
    Leg Extension: 4 sets: 15, 12, 10, 8
    Leg Curls: 4 sets: 15, 12, 10, 8
    Leg press: 3 sets: 12, 10, 6
    Calf Raises: 4 sets: 20 or better

    Thursday
    Chest & Back

    Friday
    Shoulder & Biceps

    Saturday
    Legs & Triceps

    This is a pretty basic/core routine but it will work out fine until I learn how to target muscle groups more efficeintly.
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  10. #10  
    Full Member SolidiFIED's Avatar
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    Quote Originally Posted by Dynastar197 View Post
    18 flights!!!!!
    Holy Jeez! I have to walk up 4 flights to one of my classes and that is bad enough.

    Here's my new somewhat set plan:

    Monday
    Chest & Back:
    Bench Press: 4 sets: 15, 12, 10, 8
    Dumbell Chest Flies: 4 sets: 15, 12, 10, 8
    Incline Dumbell Press: 4 sets: 15, 12, 10, 8
    3-4 min break
    Lat Pull Downs: 4 sets: 12, 12, 10, 8
    Back Rows: 3 sets: 12, 10, 8
    Shrugs: 3 sets: 20-30 reps

    Tuesday
    Shoulders & Biceps:
    Shoulder Press: 4 sets: 15, 12, 10, 8
    Dumbell Front Raises: 3 sets: 12, 12, 10
    Dumbell Lateral Raise: 3 sets: 12, 12, 10
    3-4 min break
    Straight Bar Curl: 4 reps: 12, 10, 8, 6
    Inclined Curl & Twist: 4 reps: 12, 10, 8, 6
    Isolated Alternate Dumbell Preacher: 4 sets: 6 or better

    Wednesday
    Triceps & Legs:
    Straight Bar Extension: 4 sets: 15, 12, 10, 8
    Isolated Dumbell Extension: 4 sets: 6 or better
    Negative Dips: 5 sets: 6 or better
    3-4 min break
    Leg Extension: 4 sets: 15, 12, 10, 8
    Leg Curls: 4 sets: 15, 12, 10, 8
    Leg press: 3 sets: 12, 10, 6
    Calf Raises: 4 sets: 20 or better

    Thursday
    Chest & Back

    Friday
    Shoulder & Biceps

    Saturday
    Legs & Triceps

    This is a pretty basic/core routine but it will work out fine until I learn how to target muscle groups more efficeintly.

    Just out of curiosity, do you work out at the Strom Thurmond fitness center thing? I ride by that thing everytime I go to my dads, it looks amazing.

    but, on topic. I don't really have a set routine. It's just on Mondays and Thursdays I work my upper body, and a day or so in between i work my legs and other parts of my body.
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  11. #11  
    Erg
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    Retired Moderator Erg's Avatar
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    eh my swim coach put me on program to increase muscle endurance & power. Its good though takes no more than 1/2 an hour to do

    Im currently in phase II which is


    (upper body) 15/12/10= 1 rep of 15, 1 rep of 12, 1 of 10 increasing in weight as the reps get lower and maxing out by 10
    (Lower body) 20/15/10=Same as above
    -Minute rest between reps

    Chest Press 15lbs/17.5lbs/20lbs
    Tricep Extension 15lbs/17.5lbs/20lbs
    Lat Pulldown 60lbs/65/bs/70lbs
    Modified Rows 45lbs/50lbs/55lbs
    Forearm Curls 25lbs/35lbs/45lbs

    Leg Press 60lbs/65lbs/70lbs
    Leg Extension 55lbs/60lbs/65lbs
    Leg Curl 55lbs/60lbs/65lbs

    and boom Im done 30-35 minutees later minutes later

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  12. #12  
    Full Member xxTheDoctorxx's Avatar
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    (Go) Pre-Workout Routine

    15 Minutes of stretching
    2-mile run OR 15 minutes high setting on Eliptical Machine

    Actual Workout Routine

    Monday/Thursday - Chest & Back
    Wednesday- Bi's & Tri's
    Tuesday- Shoulders
    Friday- Legs

    4 of 6 OR 3 of 5 of the following Exercises @ 3 sets for each corresponding body part- except abs which I do all exercises. (this allows me to switch up exercises and keep things fresh, instead of doing the same redundant crap over and over again)

    Chest

    *Bench Press (rep out three times at 135lbs as warm up)
    *Decline Bench Press
    *Incline Dumbbell Press
    *Multi Level Smith Circuit
    *Cable Flies
    *Dips

    Back

    *Wide Grip Pull Ups ( 5 sets of 10 reps as warm up)
    *Overhead Pull Downs
    *Seated Rows
    *Lower back lifts
    *Inverted Flies

    Biceps

    *Barbell Preacher Curl
    *Bench Hammer Curl
    *Reverse EZ Curl Bar
    *Cable Isolation Curls
    *EZ Curl Circuit

    Triceps

    *Skull Crushers
    *Tricep Rope Pull Down
    *Kneeling Bench Trip Pulls
    *Bench Tricep Push Downs
    *Tricep Bar Pull Down

    Shoulders

    *Barbell Lifts
    *Octagon Shrugs
    *Rotator Cuff Cable Reps
    *Dumbbell Shoulder Press
    * "Angels in the Outfield" Lifts
    *Arnold Shoulder Presses

    Abs

    *Kneeling Cable Crunches
    *Weighted Stability
    *Hanging Leg Raises
    *Modified Rocky Reverse Crunches
    *Cable Rotations
    *Bench Work

    Legs

    *Squats
    *Dead Lifts
    *All Leg Machines

    POST-Workout

    *Push-ups Circuit
    *Pilates DVD
    Last edited by xxTheDoctorxx; 01-30-2007 at 08:52 PM.
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  13. #13  
    Full Member whudafxup's Avatar
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    I lift sticks with marshmellows on each end. Oh, yeah, like Spongebob. Ha, just kidding. I'm more of an outdoors person, so I usually jog, run (uphill), trampoline, swim or play sports, but I can't really do that right now because its way to fricken cold! I also used to have a dog that I could walk and play with but some bastrd shot him (crying). But oh well, I plan on signing up for kick-boxing at a martial arts academy later. Can't wait for warm weather!
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  14. #14  
    Full Member DanteTheLegend's Avatar
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    -Get up, brush teeth go to mcdonalds and get breakfast.
    -Chill for an Hour 1/2
    -Get my skateboard and start messing around for about 2 hours.
    -Get back home and work out
    -2 Sets of 100 situps
    -2 Sets of 50 Push ups
    -3 Sets of 80 Dumbell curls
    -2 Sets of 150 Situps
    -Drink Gatorade
    -Eat a small lowfat snack
    -Jump around like a ninja
    -Jog without moving for 2-3 minutes XD
    -Then play video games or w/e i feel i wanna do >.>

    R.I.P. Rev! Avenged Sevenfold foREVer.
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  15. #15  
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    wake up, get shower.

    130 situps
    50 reps on the bench
    30/40 on the butterfly if i have time
    100 curls in each arm

    And that's it. Do this every weekday, and you'll bulk up in no time. Start off with less, and work your way up to- and beyond- that.

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