Workout routine: 3-4 times per week. Lasts for about 45 minutes, give or a take a little bit.
I first did this routine today, and I definetly felt it. I'm 15, 5'11, 155 or so...and here it is:
1- Chest
Bench Press 3x10
Fly's 3x10
2- Shoulder's
Shoulder Lift-Ups 3x10
Front Laderals or Side Laderals (pour the bucket) 3x10
3- Triceps
Pull-Overs 3x10
Kickback/Reverse Dips 3x10
4- Biceps
Curls 2x10
Hammer curls 1x10
5- Back
Dumbell Row 3x10
Superman 3x10 (lie on ground, hand in front of head lifted up off ground, and lift chest)
6- Legs
Leg extention 3x12
Leg Curls 3x12
7- Abs
Crunches/Situps 50x1 and about 10 every few times between sets.
Leg Lifts 15x3
Too Much? Too Little? Switch routine around, replace/takeout/add anything? Comments wanted...thanks!
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09-26-2004, 07:25 PM #1
My workout routine..too much? too little?
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09-26-2004, 07:35 PM #2
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09-26-2004, 07:40 PM #3
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09-26-2004, 07:44 PM #4
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09-26-2004, 07:44 PM #5Originally Posted by NYbaseball4
add bent over laterals for shoulders for your rear delts
do skull crushers, close grip benchpress and kickbacks for your tris
you could add another 1-3 sets for biceps
drop the superman for your back, and do chin ups and deadlifts and bent over rows.
do squats and stiff legged deadlifts for your legs, drop the machine ****
use weight for everything when doing abs.
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09-26-2004, 07:49 PM #6
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09-26-2004, 07:53 PM #7Originally Posted by NYbaseball4
after a month or so you should make a split though. i find that they're much more effective and efficient, and 99% of the people on this forum would likely agree with me.
its good that you're feeling sore/tired, thats to be expected the first time you workout. pretty much everyones weak when they start out, in the next few months you'll probably double in strength.
make sure you're getting enough protein too. and don't do steroids
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09-26-2004, 08:20 PM #8
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09-27-2004, 04:20 PM #9
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09-27-2004, 04:26 PM #10Originally Posted by NYbaseball4
http://www.hypertrophy-specific.com/hst_index.html
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09-27-2004, 05:16 PM #11
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09-27-2004, 06:51 PM #12
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