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  1. #1
    Registered User anderson1010's Avatar
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    Please take a look at my workout.

    Sit-ups (35,35,35,35) are done everyday before all workouts

    Monday-Lower Body
    DB Deadlifts (15,15,15,15)
    DB In Place Lunges (15,15,15,15)
    DB Squats (15,15,15,15)
    Leg Extensions (15,15,15,15)
    Bulgarian Split Squats (15,15)
    Ham Curls (15,15,15)
    DB Weighted Explosions (10,10)
    Calf Raises (35,35,35,35)

    Tuesday-Upper Body
    DB Rolls>Seated Power Cleans (10,10,10,10)
    DB Bench Press>DB Front Raises (10,10,10,10)
    DB Shoulder Press>DB Upright Rows (10,10,10,10)
    DB Shrugs>DB Curls (10,10,10,10)
    DB Tricep Kickbacks>DB Medial Delt Raises (10,10,10,10)
    DB Side Raises(10,10,10,10) > are supersets

    Wednesday-Rest,Cardio

    Thursday-Same as Monday

    Friday-Same as Tuesday

    Saturday-Rest,Cardio

    Sunday-Rest, Cardio

    Can someone tell me which day i can put in pylos?
    Here are my pylos
    Depth Jumps (6,6,6,6)
    Box Jumps (6,6,6,6)
    Rim Jumps (6,6,6,6)
    Lunge Jumps (6,6,6,6)

    I am training for bball and sometimes i would stay back at school during Friday so i'm planning to move the Upper body day to Saturday on those days.
    Last edited by anderson1010; 02-16-2013 at 06:46 AM.
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  2. #2
    Registered User anderson1010's Avatar
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    Bump! Guys please help me i dont have barbell in the gym so any links to a good workout or something please help guys!
    Everytime i c u guys i think very lowly of myself i wanna be muscular like u guys too so i can gain confidence in the process....
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  3. #3
    Registered User anderson1010's Avatar
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    Pls?
    Please give me your views guys........
    Last edited by anderson1010; 02-16-2013 at 06:56 AM.
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  4. #4
    Banned DCSpartan's Avatar
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    its a fitness model workout because its nothing but dumbells for high reps. Find a gym with a barbell.
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  5. #5
    Registered User anderson1010's Avatar
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    well there's only dumbbell at this one and its convenient cause its near my house please help man...... i wanna start on monday
    i don't wanna wait another week i wanna start right away......
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  6. #6
    Registered User Ggrodgers's Avatar
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    If you're looking for a 'convenient way' to build muscle then you might as well just forget it.
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  7. #7
    Registered User anderson1010's Avatar
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    Originally Posted by Ggrodgers View Post
    If you're looking for a 'convenient way' to build muscle then you might as well just forget it.
    meaning i cant grow well with these things? what if i change to just wanna cut weight is that possible?
    sometimes it just hurts i stay here in malaysia and the players dont quite workout so maybe if i just train more then them.....
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  8. #8
    Football 4 Life LiftNPlay's Avatar
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    1: Stop begging/pouting, you're coming off as a very weak/immature idividual. Nobody in life feels bad for the person that tries to get people to feel bad for them.
    2: If you really want to get big like us (like you said in one of your above posts) and want to get a lot better at sports, then your need to find a gym with barbells and heavier dumbbells.
    3: If you are just looking to get a little better at sports, want to lose weight, and don't care if you gain that much muscle or not, then go ahead and use those weights.
    You're not overtraining; you're under-recovering.

    5' 11", 205 lbs
    BF: ~12%
    Bench: 290
    Squat: 440
    Deadlift: 455
    Power Clean: 285

    #Ambition
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  9. #9
    Registered User anderson1010's Avatar
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    I'm sorry to everyone guys and thanks for your humble opinions.
    So i must really have a barbell to be able to get strong right?
    So how much weight should i buy i'm planning to buy one but idk how much weight i should buy or someone
    can gimme me a link to where i can view but since i'm living in malaysia i'm not sure if they would ship here or it would be expensive
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  10. #10
    Registered User Ggrodgers's Avatar
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    Originally Posted by anderson1010 View Post
    I'm sorry to everyone guys and thanks for your humble opinions.
    So i must really have a barbell to be able to get strong right?
    So how much weight should i buy i'm planning to buy one but idk how much weight i should buy or someone
    can gimme me a link to where i can view but since i'm living in malaysia i'm not sure if they would ship here or it would be expensive
    The more the better. A guy who bench presses 100 kgs is going to look physically different from a guy who can only bench press 40 kgs. That simple.
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  11. #11
    Registered User krakkerz's Avatar
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    Location: Parkes, NSW, Australia
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    Originally Posted by anderson1010 View Post
    Sit-ups (35,35,35,35) are done everyday before all workouts

    Monday-Lower Body
    DB Deadlifts (15,15,15,15)
    DB In Place Lunges (15,15,15,15)
    DB Squats (15,15,15,15)
    Leg Extensions (15,15,15,15)
    Bulgarian Split Squats (15,15)
    Ham Curls (15,15,15)
    DB Weighted Explosions (10,10)
    Calf Raises (35,35,35,35)

    Tuesday-Upper Body
    DB Rolls>Seated Power Cleans (10,10,10,10)
    DB Bench Press>DB Front Raises (10,10,10,10)
    DB Shoulder Press>DB Upright Rows (10,10,10,10)
    DB Shrugs>DB Curls (10,10,10,10)
    DB Tricep Kickbacks>DB Medial Delt Raises (10,10,10,10)
    DB Side Raises(10,10,10,10) > are supersets

    Wednesday-Rest,Cardio

    Thursday-Same as Monday

    Friday-Same as Tuesday

    Saturday-Rest,Cardio

    Sunday-Rest, Cardio

    Can someone tell me which day i can put in pylos?
    Here are my pylos
    Depth Jumps (6,6,6,6)
    Box Jumps (6,6,6,6)
    Rim Jumps (6,6,6,6)
    Lunge Jumps (6,6,6,6)

    I am training for bball and sometimes i would stay back at school during Friday so i'm planning to move the Upper body day to Saturday on those days.
    I don't know basketball a great deal, but this advice works towards every sporting endeavour to some extent.

    Start doing bodyweight movements. Using single leg movements will help as well. You have already, but a one legged deadlift will help your athleticism a great deal. A one legged squat is quite a feat to work towards for many.

    You can load exercises like pushups very well with plates. That will give you 60-80% of your bodyweight, plus the plate in loading.

    There is a lot you can do without a gym to get started. As has been pointed out, if you want to get big, you'll need to get to a gym in the near future. But you can make a bodyweight workout work well towards your basketball -especially with adjustable dumbells.
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  12. #12
    Registered User anderson1010's Avatar
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    Originally Posted by krakkerz View Post
    I don't know basketball a great deal, but this advice works towards every sporting endeavour to some extent.

    Start doing bodyweight movements. Using single leg movements will help as well. You have already, but a one legged deadlift will help your athleticism a great deal. A one legged squat is quite a feat to work towards for many.

    You can load exercises like pushups very well with plates. That will give you 60-80% of your bodyweight, plus the plate in loading.

    There is a lot you can do without a gym to get started. As has been pointed out, if you want to get big, you'll need to get to a gym in the near future. But you can make a bodyweight workout work well towards your basketball -especially with adjustable dumbells.
    I think i don't wanna waste money so i think of cutting first since i got a body fat % of about 25% so i should cut first then another 2 years
    i would find a gym in Universities and Bulk is that okay?
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  13. #13
    Banned DCSpartan's Avatar
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    Originally Posted by anderson1010 View Post
    I'm sorry to everyone guys and thanks for your humble opinions.
    So i must really have a barbell to be able to get strong right?
    So how much weight should i buy i'm planning to buy one but idk how much weight i should buy or someone
    can gimme me a link to where i can view but since i'm living in malaysia i'm not sure if they would ship here or it would be expensive
    I assume they have google in Malaysia . . . do some of your own research and quit whining to us about how life sucks because you live outside the USA.
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