Back To School Workout!!!

[MuScleHeAd88]

My New Workout

Day 1 Chest, Shoulders, Triceps 30-20 mins cardio
Day 2 Quads, Calves, Hamstrings 20 minutes cardio
Day 3 Back, Biceps 30-20 minutes cardio
Day 4 30 Minutes Cardio *Or Rest*
Day 5 Same As Day 1
Day 6 Same As Day 2
Day 7 Same as Day 3

The Diet Is A Bodybuilding Diet, Fruits, Milk, Tuna, Chicken, Lean Beef The Usual I Don't Wanna Get To Specific I KNOW MY Nutrition I specifically go out of my way to exclusively eat Oatmeal as my main carb source just because of health benefits so...My Aim Is To Feel Good, and Look Good, Be Stronger, Beach Body...Reach My Limit...normal Bodybuiding goals I suppose...

I'm Also Going To Start A 5 Day A week Boxing Program soon
I Took This Workout Out Of A Bodybuilding Book Called Flawless, I modified it to suit my needs but if anyone else has a slight idea this may be over training let me know and ill just make this a three day a week workout with 5 carido days.

Today Was Chest, Triceps, Shoulders
These Days I go heavy with lower reps.

Flat Bench Press 4x 6-8 155lbs
Incline DB Flyes 4x 10-15 30lbs
Incline Bench Press 4x 6-8 135
Pec Deck 4x 8-10 *Couldn't Read The Weight On The Machine, But It Was The Second Slot In I believe*

Shoulder Press 4x 6-8 95lbs
DB Raises 4x 10-12 17 1/2lbs

Rope Grip Extensions 4x10-12 40lbs
DB Kick Backs 4x10-12 20lbs
Skull Crushers 4x10-12 N/A.

[MuScleHeAd88]

Leg Workout

Hack Squat 6x 12-15 135lbs
45 Degree Leg Press 4x 10-12 230lbs
Extensions 4x 12-15 60lbs
Hamstring Curls 4x10-12 90lbs
Calf Raises 4x15-20 160lbs
Seated Calf Raises 4x15-20 70lbs

[Jest 230]

so you are going to train 7 days a week and have a boxing workout 5 days a week i think you are really overtraining. why dont you try a 3 day work out and you will be ok by the way i think you should give more rest to your hamstrings and legs after you do deadlifts need any help with a 3 day workout just let me know

[MuScleHeAd88]

Seated Rows 4x 6-8 160lbs
Close Grip Pull Downs 4x 8-10 120lbs
Wide-Grip Pull Downs 4x 12-15 110lbs

Incline DB Curls 4x 6-8 25lbs
Standing Preacher Curls 4x 6-8 45lbs
One Arm Pulley Curls 4x 8-10 40lbs
Cable Curls 4x 8-10 60lbs

[blain08]

i was kinda wondering what i would do to get good bulk and strength but not lose my speed for boxing, but what your doing looks pretty good

[stonecoldgt]

looking good man, keep up the good work.

[MuScleHeAd88]

Changed the workout to a 5 day workout. The whole 3 days workout 1 day off than again 3 days didnt really work! My muscles were still sore by the time i got back to the new phase...

So heres my chest workout for today

Bench Press 4x 6-8 160lbs
Incline Bench 4x 6-8 140lbs
DB Flyes 3x 10-12 30lbs
Pec Deck 3x 8-10 50lbs

20 minutes cardio

[MuScleHeAd88]

Hack Squat 6x 12-15 135lbs
45 Degree Leg Press 4x 10-12 270lbs
Extensions 4x 12-15 70lbs
Seated Hamstring Curls 4x 10-12
Hamstring Curls 4x10-12 75lbs
Calf Raises 4x15-20 160lbs
Seated Calf Raises 4x15-20 80lbs

[MuScleHeAd88]

DB Curls 4x 8-10 30lbs
EZ-Bar 4x 6-8 65lbs
One Arm Pulley Curls 4x 8-10 50lbs

Skull Crushers 4x 8-10 45lbs
DB Kickbacks 4x 10-12 25lbs
Rope Extensions 4x10-12 40lbs

DB Curls 4x 8-10 30lbs
EZ-Bar 4x 6-8 65lbs
One Arm Pulley Curls 4x 8-10 50lbs

Skull Crushers 4x 8-10 45lbs
DB Kickbacks 4x 10-12 25lbs
Rope Extensions 4x10-12 40lbs

30 Minutes Cardio

[MuScleHeAd88]

Seated Rows 4x 6-8 190lbs
Close Grip Pull Downs 4x 8-10 120lbs
Wide-Grip Pull Downs 4x 10-12 110lbs

Shoulder Press 4x 6-8 115lbs
DB Raises 4x 8-10 17 1/2lbs

20 minutes cardio

[MuScleHeAd88]

Bench Press 4x 6-8 165lbs
Incline Bench 4x 6-8 145lbs
DB Flyes 3x 10-12 35lbs
Pec Deck 3x 8-10 60lbs

20 minutes cardio!!

I wanted to work harder but I have a nasty chest cold ...

[MuScleHeAd88]

DB Curls 4x 8-10 35lbs
EZ-Bar 4x 6-8 70lbs
One Arm Pulley Curls 4x 8-10 60lbs

Skull Crushers 4x 8-10 50lbs
DB Kickbacks 4x 10-12 25lbs (changing this damn excercise)
Rope Extensions 4x10-12 50lbs

[MuScleHeAd88]

Yay I feel better!
Bench Press 4x 6-8 165lbs
Incline Bench 4x 6-8 155lbs
DB Flyes 3x 10-12 35lbs
Pec Deck 3x 8-10 60lbs

20 minutes cardio

[MillerRS]

dude how much do you weigh? cause i am 16 and am lifting practiclly the same amount of weight.

[MuScleHeAd88]

170 last time i checked

[MuScleHeAd88]

Hack Squat 4x 12-15 120lbs
45 Degree Leg Press 4x 10-12 270lbs
Extensions 4x 12-15 80lbs
Seated Hamstring Curls 4x 10-12 70lbs
Hamstring Curls 4x10-12 75lbs
Seated Calf Raises 4x15-20 80lbs

[MuScleHeAd88]

DB Curls 4x 8-10 35lbs
EZ-Bar 4x 6-8 75lbs
One Arm Pulley Curls 4x 8-10 60lbs

Skull Crushers 4x 8-10 55lbs
Rope Extensions 4x10-12 50lbs
Tricep Pushdowns 4x 10-12 40lbs

[MuScleHeAd88]

Seated Rows 4x 6-8 190lbs
Close Grip Pull Downs 4x 8-10 120lbs
Wide-Grip Pull Downs 4x 10-12 110lbs

Shoulder Press 4x 6-8 135lbs
DB Raises 4x 8-10 15lbs

30 minutes cardio

[MuScleHeAd88]

Bench Press 4x 6-8 170lbs
Incline Bench 4x 6-8 160lbs
DB Flyes 3x 8-10 35lbs
Pec Deck 3x 8-10 60lbs

20 minutes cardio

[MuScleHeAd88]

Hack Squat 4x 12-15 120lbs
45 Degree Leg Press 4x 10-12 270lbs
Extensions 4x 12-15 70lbs
Seated Hamstring Curls 4x 10-12 80lbs
Hamstring Curls 4x10-12 75lbs
Seated Calf Raises 4x15-20 80lbs

[MuScleHeAd88]

DB Curls 4x 8-10 35lbs
EZ-Bar 4x 6-8 75lbs
One Arm Pulley Curls 4x 8-10 60lbs

Skull Crushers 4x 8-10 55lbs
Rope Extensions 4x10-12 50lbs
Tricep Pushdowns 4x 10-12 50lbs

20 minutes cardio

[MuScleHeAd88]

Seated Rows 4x 6-8 205lbs
Close Grip Pull Downs 4x 8-10 130lbs
Wide-Grip Pull Downs 4x 10-12 110lbs

Shoulder Press 4x 6-8 135lbs
DB Raises 4x 8-10 17 1/2 lbs

[MuScleHeAd88]

Bench Press 4x 6-8 170lbs
Incline Bench 4x 6-8 155lbs
DB Flyes 3x 8-10 30lbs
Pec Deck 3x 8-10 55lbs *NEW MACHINE*

*DID I GET WEAKER!?!?

[MuScleHeAd88]

Hack Squat 4x 12-15 120lbs
45 Degree Leg Press 4x 10-12 270lbs
Extensions 4x 12-15 70lbs
Seated Hamstring Curls 4x 10-12 80lbs
Hamstring Curls 4x10-12 75lbs
Seated Calf Raises 4x15-20 80lbs

[MuScleHeAd88]

DB Curls 4x 8-10 40lbs
EZ-Bar 4x 6-8 75lbs
One Arm Pulley Curls 4x 8-10 60lbs

Skull Crushers 4x 8-10 60lbs
Rope Extensions 4x10-12 50lbs
Tricep Pushdowns 4x 10-12 60lbs

[MuScleHeAd88]

Seated Rows 4x 6-8 205lbs
Close Grip Pull Downs 4x 8-10 130lbs
Wide-Grip Pull Downs 4x 10-12 120lbs

Shoulder Press 4x 6-8 135lbs
DB Raises 4x 8-10 17 1/2 lbs

[MuScleHeAd88]

Bench Press 4x 6-8 170lbs
Incline Bench 4x 6-8 165lbs
DB Flyes 3x 8-10 40lbs
Pec Deck 3x 8-10 60lbs

[MuScleHeAd88]

Hack Squat 4x 12-15 135lbs
45 Degree Leg Press 4x 10-12 270lbs
Extensions 4x 12-15 80lbs
Seated Hamstring Curls 4x 10-12 90lbs
Hamstring Curls 4x10-12 90lbs
Seated Calf Raises 4x15-20 80lbs
Standing Calf Raises 4x15-20 160 lbs

[MuScleHeAd88]

DB Curls 4x 8-10 40lbs
EZ-Bar 4x 6-8 75lbs
One Arm Pulley Curls 4x 8-10 70lbs

Skull Crushers 4x 8-10 60lbs
Rope Extensions 4x10-12 50lbs
Tricep Pushdowns 4x 10-12 60lbs

[MatchbookRomnce]

Strong workout man. Keep up the hard work.