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09-25-2007, 04:14 PM
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#1
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Registered User
Join Date: Jun 2007
Location: Scranton, Pennsylvania, United States
Age: 18
Stats: 6'0", 193 lbs
Posts: 191
BodyBlog Entries: 0
BodyPoints: 28910
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Recommend a Routine!
Hey guys,
I need a recommendation of a routine for:
mass gains
strength gains
*I've been lifting for 4 months seriously, so I do not mind if you recommend a beginner's program!
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09-25-2007, 04:17 PM
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#2
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Humble Yourself
Join Date: Aug 2006
Posts: 1,561
BodyBlog Entries: 0
BodyPoints: 11542
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Search for Rippetoe.
__________________
Current Stack: ON 100% Egg Protein, Fish Oil, Multi
> saving money for newbies one at a time...
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09-25-2007, 04:18 PM
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#3
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Registered User
Join Date: Jan 2007
Location: New Jersey, United States
Age: 17
Stats: 5'9", 142 lbs
Posts: 1,807
BodyBlog Entries: 0
BodyPoints: 7237
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I LOVE 5x5!!!!! (for the strength gains)
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09-25-2007, 04:20 PM
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#4
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Notorious Inquisitor
Join Date: Apr 2006
Age: 21
Stats: 5'7", 185 lbs
Posts: 2,497
BodyBlog Entries: 0
BodyPoints: 11389
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Quote:
Originally Posted by mrk23
Search for Rippetoe.
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x2
__________________
[in-duh-stree] - energetic, devoted activity at any work or task; diligence
"The greatness of a man's power is in the measure of his surrender." -William Booth
Journal: http://forum.bodybuilding.com/showthread.php?t=118477521
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09-25-2007, 04:44 PM
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#5
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Registered User
Join Date: Jun 2007
Location: Scranton, Pennsylvania, United States
Age: 18
Stats: 6'0", 193 lbs
Posts: 191
BodyBlog Entries: 0
BodyPoints: 28910
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What do u think of this?
Monday Quads/hamstrings
Squats (4 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)
Tuesday Chest/triceps
Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)
Thursday Back/biceps
Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)
Friday Shoulders/calves
Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)
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09-25-2007, 04:51 PM
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#6
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Time Traveling Bunnies!
Join Date: Apr 2007
Location: United States
Stats: 7'9", 140 lbs
Posts: 7,330
BodyBlog Entries: 0
BodyPoints: 19582
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Quote:
Originally Posted by tyrrell2oo9
Monday Quads/hamstrings
Squats (4 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)
Tuesday Chest/triceps
Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)
Thursday Back/biceps
Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)
Friday Shoulders/calves
Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)
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didnt read through it cause i dont have time, but i would recommend a proven routine such as rippetoes, or 5x5. reippetoes is more for beginners, 5x5 is intermediate, try rippetoes first
rippetoes: http://forum.bodybuilding.com/showthread.php?t=998224
5x5: http://www.geocities.com/elitemadcow...Linear_5x5.htm
-VH
__________________
★☆★BaLLiN'★☆★
Impossible is Nothing
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