Post Your Routine!

[Erg]

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

[xxTheDoctorxx]

(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

[whudafxup]

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!

[DanteTheLegend]

-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 >.>

[Subject 17]

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.

[x_SOUP_x]

Basketball every day, baseball every night..

[Z3CH]

Originally Posted by Dboyz-x.etown

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.

Lmao that's a terrible routine. It's great if you have little time and wanna get in aquick workout, but to do that every weekday? Your body will look so unnatural.

[E. Writer]

Originally Posted by DanteTheLegend

3 Sets of 80 Dumbell curls

Wait wait, 3 sets of 80? Are you ****ing serious? That's ridiculous...

[<magnum>]

There is absolutly no reason to do more than 10 repititions per set. If you can do more than 10 reps, you need more weight. By doing so many reps, you can put some serious stress on your muscles.

[Erg]

Originally Posted by <magnum>

There is absolutly no reason to do more than 10 repititions per set. If you can do more than 10 reps, you need more weight. By doing so many reps, you can put some serious stress on your muscles.

Well I dunno if you mean strictly 10 or less reps for heavy lifting (building muscles) but lifting high reps 15-20 with lower weights not only boosts muscular endurance but also makes the muscles you build lean instead of big and bulky. Which tends to look a tad more on the natural side (in my opinion)

Course you need lean muscles to __________ (cookie to anyone who guesses the sport) well.