Routine 1
Day 1 - Chest
~ Chest
~ Biceps
~ Triceps
~ Forearms
Day 2 - Legs
~ Hamstrings
~ Calv
~ Quadriceps
~ Abdominal
Day 3- Back
~ Lats
~ Deltoids
~ Trapezius
~ Shoulders
Day 4
Rest
Repeat
Just made a new routine however and I have been on it for about a week will type it out and post later.
Routine 2 the routine I just made and started a week ago
Sunday - Rest
Monday - Pullups, Shoulder press, Curls
Tuesday - Squats, Calves raises, Legs Curls
Wednesday - Rest
Thursday - Incline bench press, Flat Bench press, Dips
Friday - Dead Lifts, Bent Over Barbell Rows, Shrugs (upright rows)
Saturday - Abs circuit, Wrist curls, reverse wrist curls
5 sets each
s1 = 12 reps (light)
s2 = 8 reps (medium)
s3 = 6 reps (heavy)
s4 = 6 reps (heavy)
s5 = 6 reps (heavy)
Diet.
about 1 gallon of water per day (also some juice)
1 G. of protein per lbs of body weight per day or more
2 G. of carbohydrates per lbs of body weight or more.
(Foods) A lot of fish, meat, fruit, vegetables, oats, and dairy
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03-18-2013, 03:37 PM #1
- Join Date: Jan 2008
- Location: United States
- Age: 31
- Posts: 3,835
- Rep Power: 3246
My ongoing transformation (routine) (diet)
Super Saiyan Crew
Mind. Body. Soul.
Three things can not be hidden long, the sun, the moon, and the truth.
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03-18-2013, 04:00 PM #2
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03-18-2013, 04:07 PM #3
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03-18-2013, 04:21 PM #4
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03-18-2013, 04:23 PM #5
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03-18-2013, 06:42 PM #6
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