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
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Last edited by Dynastar197; 09-21-2006 at 08:58 PM.
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. =)
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.
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.
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.
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.
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.
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I play videogames with a grapefruit on my ****. It helps me get in the zone.
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!
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.
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.
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
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 07:52 PM.
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!
-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 >.>
