pfeffmeister
03-02-2004, 08:53 AM
This is my workout. Its not bad. I'm getting really strong and i only weight 160lbs at 5'7. My measurements are as Follows. Calves-16inches. Arms-15 1/4 iches(cold 16 1/2 pumped), chest-42in(genetically small, but oddingly enough my strongest body part), back and shoulders around-51 in.
I'm maxing out at 315 on bench. Question....Me and my friends argue this all the time. Who would be stronger someone who weighs 40 more pounds then me and lifting only 20 more pounds , or me who is lifting 20 lbs less but weighing 40 lbs less.
Pound for pound I'm one of the strongest guys in the gym(can lift practically twice my bodyweight). Here is my workout
Monday( Chest, Tris)
1. bench
sets of 12,8,6,4
2. incline barbell bench
sets of 12,8,6,4
3. pec deck. superseted with smith machine incline hammer strength
set of 12. superset to failure
set of 8. superset to failure
set of 6. superset to failure
set of 4. superset to failure
4. Skull crushers
sets of 12,8,6,4(but only 40 second rests inbetween)
5.Dips
sets of 20,12,8,6(should I do weighted dips? only 40 sec rest)
6. Run cardio
3 min run on max speed
TUESDAY-OFF
WEDNESDAY-legs( a half azzed workout. I don't care. I dont really have a routine on this so i'll skip wednesday
THURSDAY-SHOULDER HOME WORKOUT
1. Upright Rows
sets of 12,8,6,4(only 40 sec rest inbetween sets)
2. dumbell shoulder presses
using 25lbs dumbells
sets of 50,30,20,10(only 40 second rest)
3. Shoulder shrugs
using 25lb dumbells
sets of 25, 20,12,8
FRIDAY-Back and Biceps
1. seated cable rows
sets of 12,8,6,4
2. i dont know what its called but you lean foward on this thing and pull back the lever with weight on it
sets of 12,8,6,4
3. dumbell rows
sets of 12,8,6,4
4. Preacher curl
sets of 12,8,6,4
5. single arm seated bicep machine curls
sets of 10,10,10,10,10(on each arm)
6. standing cable bicep curls
sets of 12,8,6,4.
*THATS MY WORKOUT TELL ME WHAT YOU THINK AND WHAT SHOULD I ADD OR WHAT IS GOOD THANKS*
SUPPLEMENTS- L-ARGININE, ZMA, BEEF LIVER TABLETS, EAS SIMPLY PROTEIN, MULTIVITAMIN.
MY EMAIL IS CEMEXCONCMAS19@CS.COM
THANKS
PFEFFMEISTER
I'm maxing out at 315 on bench. Question....Me and my friends argue this all the time. Who would be stronger someone who weighs 40 more pounds then me and lifting only 20 more pounds , or me who is lifting 20 lbs less but weighing 40 lbs less.
Pound for pound I'm one of the strongest guys in the gym(can lift practically twice my bodyweight). Here is my workout
Monday( Chest, Tris)
1. bench
sets of 12,8,6,4
2. incline barbell bench
sets of 12,8,6,4
3. pec deck. superseted with smith machine incline hammer strength
set of 12. superset to failure
set of 8. superset to failure
set of 6. superset to failure
set of 4. superset to failure
4. Skull crushers
sets of 12,8,6,4(but only 40 second rests inbetween)
5.Dips
sets of 20,12,8,6(should I do weighted dips? only 40 sec rest)
6. Run cardio
3 min run on max speed
TUESDAY-OFF
WEDNESDAY-legs( a half azzed workout. I don't care. I dont really have a routine on this so i'll skip wednesday
THURSDAY-SHOULDER HOME WORKOUT
1. Upright Rows
sets of 12,8,6,4(only 40 sec rest inbetween sets)
2. dumbell shoulder presses
using 25lbs dumbells
sets of 50,30,20,10(only 40 second rest)
3. Shoulder shrugs
using 25lb dumbells
sets of 25, 20,12,8
FRIDAY-Back and Biceps
1. seated cable rows
sets of 12,8,6,4
2. i dont know what its called but you lean foward on this thing and pull back the lever with weight on it
sets of 12,8,6,4
3. dumbell rows
sets of 12,8,6,4
4. Preacher curl
sets of 12,8,6,4
5. single arm seated bicep machine curls
sets of 10,10,10,10,10(on each arm)
6. standing cable bicep curls
sets of 12,8,6,4.
*THATS MY WORKOUT TELL ME WHAT YOU THINK AND WHAT SHOULD I ADD OR WHAT IS GOOD THANKS*
SUPPLEMENTS- L-ARGININE, ZMA, BEEF LIVER TABLETS, EAS SIMPLY PROTEIN, MULTIVITAMIN.
MY EMAIL IS CEMEXCONCMAS19@CS.COM
THANKS
PFEFFMEISTER