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  1. #1
    Banned Ashketchup's Avatar
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    Aesthetic Workout- Feedback?

    Current: Skinnyfat. Goal: Aesthetic, full pecs, abs, mini version of what Zyzz has going on. Picking looks over strength and backing it up with martial arts training in the long run.

    ==============================================

    Before Running-
    1. Quadriceps Stretch
    2. Hamstring Stretch
    3. Piriformis Stretch
    4. Gastroc Stretch
    5. Soleus Stretch
    ==============================================


    Before Lifting-
    Stretch one arm across your chest.

    • Make sure it is straight as you go across. Do this twice on each arm. Hold 10 seconds each.

    Lift your arm up over your head and touch your shoulder blade with your hand.

    • Make sure everything is straight again to get all the benefits. Do twice on each arm, hold 10 seconds each.

    Stretch your neck side to side and down.

    • Hold each for 10 seconds.

    Do a child's pose.

    • Sit on your knees and bend down and stretch your arms out in front of you. This stretches the upper and lower back, as well as the arms.

    ==============================================

    Monday/Wednesday/Friday


    Chest

    Barbell Decline Bench Press 1x10
    Barbell Incline Bench press 1x10
    Barbell flat bench press 1x10
    Dumbbell Flyes 1x10
    Parallel Bar Dips 1x10


    Back

    One arm barbell row 1x10
    Incline Rows 1x10
    T-Bar rows 1x10
    Barbell Row 1x10
    Dead lifts 1x10
    Barbell shrugs 1x10


    Thighs

    Squat 20 rep warm up, 1x10
    Front Squat 1x10
    Hack Squat 1x10
    Leg Curl 1x10
    Straight-leg dead lifts 1x10


    Calf

    Donkey calf raises 1x10
    Standing calf raises 1x10




    Abdominals

    Crunches 1x15
    Bent over twist 1x30
    ================================================== ==========

    Tuesday/Thursday/Saturday


    Shoulders

    Behind-the-neck-barbell press: 1x10
    Lateral raises: 1x10
    Bent-over dumbbell laterals: 1x10
    Dumbbell shrugs: 1x10

    Upper arms

    Standing barbell curls: 1x10
    Incline dumbbell curls: 1x10
    Concentration curls: 1x10
    One-arm triceps extensions: 1x10

    Forearms

    Barbell wrist curls: 1x10
    Reverse wrist curls: 1x10

    Calves

    Seated calf raises: 1x10
    Calf raises: 1x10

    Abdominals

    Reverse crunches: 1x20
    Seated twists: 1x20
    Vertical bench crunches: 1x25
    Last edited by Ashketchup; 11-09-2010 at 04:09 PM.
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  2. #2
    Banned Ashketchup's Avatar
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    Bump, trying to get started in the next hour.
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  3. #3
    u suppose lift jake1224's Avatar
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    You're not gonna fix skinnyfat with some "aesthetic" routine quickly. That said, I didn't bother to look over whatever split you have somehow come up with.

    General advice: Drop the DIY-brosplit, get on a strength compound program (Starting Strength preferred), eat at maintenance calories and increase to a reasonable surplus over 4-8 months = epic profit

    Edit: looked at your "routine". It's awful, please follow above advice ^.
    if I was a dinosaur I would be a Flexasaurus.
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  4. #4
    Banned Ashketchup's Avatar
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    Originally Posted by jake1224 View Post
    You're not gonna fix skinnyfat with some "aesthetic" routine quickly. That said, I didn't bother to look over whatever split you have somehow come up with.

    General advice: Drop the DIY-brosplit, get on a strength compound program (Starting Strength preferred), eat at maintenance calories and increase to a reasonable surplus over 4-8 months = epic profit

    Edit: looked at your "routine". It's awful, please follow above advice ^.
    Use starting strength to gain mass and body, then switch off it and hit the spots i feel im lacking aesthetically, and hopefully by 4-5 months I won't be a dumbsht and smart enough to figure it out?
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  5. #5
    Nutty Bruh shortguy722's Avatar
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    no offense

    but this is the worst routine i've ever seen

    if you're skinny fat you're not just going to GROW into zyzz.

    you need to bulk and eat a lot of cals and build base strength w/ heavy weight + low reps.. not gonna get anywhere starting from skinny fat doing 1 set of 10 reps...

    then you clean up your diet and raise reps + cardio to cut.

    and zyzz also admitted to doing like 3+ cycles of roids to get his build.
    You have 3 choices in life: be good, get good, or give up. -House
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  6. #6
    u suppose lift jake1224's Avatar
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    Originally Posted by Ashketchup View Post
    Use starting strength to gain mass and body, then switch off it and hit the spots i feel im lacking aesthetically, and hopefully by 4-5 months I won't be a dumbsht and smart enough to figure it out?
    No, do starting strength on the nutrition intake level I suggested (or do your own reading and come up with something better), after several months you'll forget about that "aesthetics split" bullsh*t because you'll be stronger, leaner and bigger than ever.

    Oh, and about Zyzz (in b4 controversy sh*tstorm) dude is/was on sauce. Looked good without sauce, looks good with. Widely considered to be a phaggot round these parts, and a poor role model. I look up to babyslayer because he's 6'3 340, ox blood and smart too.

    (if bs is reading this, yes homo<3)

    Oh, and start reading the stickies in the Nutrition forum to get a grasp on what your body needs, cuz I ain't writing a thesis about it. I'm afraid you'll never be successful in this sport if you don't understand nutrition.

    Gl.
    if I was a dinosaur I would be a Flexasaurus.
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  7. #7
    Registered User imp's Avatar
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    Starting strength... I wanna do something else.. I'm 4 months in.. but the progress I've seen.. I just can't argue with it.
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