[Itachi]

hey guyz.... i've been working out fr 3 months now... i'm 174 lbs and following is my routine

Monday-Back
Tuesday-Arms/Triceps
Wednesday-Chest
Thursday-Shoulder
Firday-Legs
Saturday-Arms
Sunday-Chest/Arms

i do forearms regularly i've got good enuf bulk but no shape @ all xcept for chest its getting in shape now but ppl critisize by saying its lookin more like a breast but i try 2 ignore them i need 2 squeeze abs in the above routine and also burn the xtra fat and get good shape so can sm1 suggest how much weights shd i lift and how many reps?....

also m on creatine+ m thinking of starting nox tabs....with the on going protien suppliment is it good

[gatoflaco]

[Nowler.]

We need a sticky on this coz ALOT of the new guys that come on are unaware of what they have to do.

Some1 should post a complete newbie guide, something like gato's post but with the basic diet eg: carb/protein/fat ratio and how often to eat, what kind of food etc.

Im not doing it but i will copy and paste it to my forum lol

[Itachi]

but if i take so many days off i'll go crazy!! i think sunday off is good enuf? and the workout which our gym has provided is 2 lenghty.. i mean back and shoulder r less but arms takes 50 mins and chest takes arnd 50 and my gym instructor wont let me do chest and arms 2gether

i like the following-
Monday: shoulders & triceps
Tuesday: back, traps & abs
Thursday: legs (quads, hams & calves)

plz try 2 adjust chest and arms seprately.....!! n i think 3 days off is way 2 much just a sunday is good enuf i really wanna be in shape quicky!!
ppl in my gym call me maniac but i tell them u dont understand my feelings i've already got streach makrs starting frm shoulder joint......and reaching biceps........

Aslo..shd i do more reps or increse weight?

[Nowler.]

Increase the weight and keep the reps between 8-12.

Tell your instructor to lick my balls, notting wrong with doing biceps and chest in 1 day.

[Itachi]

LOL.......... i so dam wish i u'd b here 2 say that
but u r nto gettin me the excercises they've given are 2 many so if i'm doing chest and arms in a day i gotta spend 2+ hrs in Gym

[Nowler.]

If i were to do chest + biceps in 1 day id do this.

BICEPS:
Dumbell curls- 3 sets -12 reps
Jail house curls- 3 sets-12 reps
4,4,4's- same sets and reps
Hammer curls- same.......

CHEST:
Flat bench- 3 sets -12reps
flat dumbell fly's- same
Incline bench- same
Incline fly's- same

[Itachi]

but still i dont think m ready fr so much stress since arms and chest are my major concern i'd prefer 1 day fr each BTW i dunno jali house curl a nd 4 4 4's..... idunno ma y b we call it smthin else... i'll chk

[gatoflaco]

If you want your muscles to grow and to get stronger at a faster rate, you HAVE to give your body MORE time to recover. Even 6 days a week is too much in my opinion. Here is an example of my routine:

Monday: shoulders & triceps

Seated Military press or machine Press: 2 Sets 8-12 reps
Cable side laterals or dumbbell side Laterals: 2 Sets 8-12 reps
Wide-grip delt cable rows or upright rows : 2 x 8-12 reps
Seated half presses or close-grip bench: 2 Sets 8-12 reps
Seated high pulley cable extensions or barbell extensions: 2 Sets 8-12 reps
Weighted dips or triceps dip machine: 2 Sets 12-20 reps


Tuesday: back, traps & abs

Weighted pull-ups: 2 sets 8-12 reps
Machine rows or barbell rows: 2 sets 8-12 reps
Prone grip lat pulldowns: 2 sets 8-12 reps
Shrugs superset w/reverse cable crossovers: 2 set 8-12 reps
Hyper extensions or deadlifts: 2 sets 8-12 reps
Cable crunches: 2 sets 12-20 reps
Weighted leg lifts: 2 sets 12-20 reps


Wednesday: OFF


Thursday: legs (quads, hams & calves)

Squats or leg presses: 2 sets 12-15 reps
Sissy squats or front squats: 2 sets 12-15 reps
Leg extensions or lunges: 2 sets 8-12 reps
Leg Curls or stiff leg deadlifts: 2 sets 8-12 reps
Seated calf raises: 2-3 sets of 15-20 reps
Standing calf raises: 1-2 sets of 12-15 reps (Using 50%) w/10 sec. stretch at bottom position


Friday: chest, biceps, forearms & abs

Smith incline press or barbell incline press: 2 sets 8-12 reps
Smith decline press or machine bench press: 2 sets 8-12 reps
Machine flys or incline cable flys: 2 sets 8-12 reps
Machine incline curls or barbell curls: 2 sets 8-12 reps
Pinwheel curls or hammer curls: 2 sets 8-12 reps
Spider curls superset w/Cable concentration curls: 1-2 sets 8-12 reps
Wrist curls superset w/Reverse wrist curls: 2 sets 8-12 reps
Cable Crunches: 2 sets 12-20 reps

Saturday: OFF

Sunday: OFF


You DON'T need to do endless amounts of sets for your muscles to grow.

[Itachi]

ok i got it i'll take 2 days off this is the last week that i'll b working out fr 7 days after that i'll follow yr routine..!!

but also tell me the wights that u lift.. i mean like how much shd i lift?? ppl tell me lift as much as u can >_> but no 1 gives a certain number..... u try 2 tell me how much shd i lift?

[Nowler.]

As much as you can bro.
Stay between 8-12 reps with maximum weight to micro tear the muscle fibers= muscle growth.

As much weight as you can with less than 8reps = strenght trainning.

[Nowler.]

U should be struggling to do the last few reps, if not your only fooling yourself

[gatoflaco]

[Itachi]

Aye Aye Sir i'll do that~~

[spnksmck]

so i take it my thread regarding my 3 day split is a poor routine and should be discarded if i want to build mass?

[downspelle]

this thread is nuts already. 7 days a week is too much. you need more recovery or you are doing more harm than good. Another question, why does it take so long for your routines? working arms should take no more than 35-40 minutes and chest the same. Heres my routine.

Monday-chest
flat bench 2 warm up 4 working sets
incline dumbells 4 sets
incline dumbell fly
dips

Tuesday-Back
pullups 4 sets
lat pulldown 4 sets
seated tbar or cable row 4 sets
dead lifts or back extensions

wed - legs
squats, squats, squats!!!!!
leg press 3 sets
quad extensions
then reverse for hams
seated calf raises

Thursday - shoulders
standing military press 4 sets
lateral flys 4 sets
front raises 4 sets
arnold presses 4 sets
cable flys 3 sets

Friday - arms
tri's - overhead dumbell press 3 sets
rope pulldowns 3 sets
close grip presses 3 sets
pressdowns 3 sets
dips 2 till failure

sat and sun off

[Itachi]

Ya m tryin 2 imporve my routine as on now i did my chest 2day and 2mmrow i'm resting

[GetMEkut]

These workouts are just going to get you big. Not cut right?

[Nowler.]

[JPSwanson]

I am going to look into implementing some of these routines but have no clue what some of these exercises are. haha. so Ill just google them.

[amy]

FAT LOSS REVEALED
-----------------------


ABS WORKOUT
Next is the rectus abdominis, which flexes the spine.Everyone stay close around the treadmills, elliptical trainers, and stationary bikes.Well, this will need handwork and lots of self discipline and self sacrifices.For your abdominal muscles to show, you have to shed the fat that lies on top.


EXERCISE ROUTINES
- Vertical Leg Crunch
- Long Arm Crunch
- Reverse Crunch
- Plank (Hover) Exercise
- Traditional (Basic) Abdominal Crunch
- Half Curl
- Crossover Crunch
- Seated Oblique Twists with Medicine Ball
- Oblique Crunch
- Bicycle Crunch Exercise
- Captain's Chair Exercise
- Abs Crunch on an Exercise Ball
- Bicycle
- Ball Crunch
- Long Arm Crunch
- Reverse Crunch
- Plank

This must be perform 2 to 3 sets of 10 to 16 reps, and give them a day of rest between workouts.You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months..



(Both women and men rate a flat stomach as the most appealing muscle group).Very basic things to do right! But whether your intention is to change your body to improve your health, your looks, your athletic performance, or your sex appeal, following this activities will give you assurance for success..


DIETING
Your body does not need any of the extra calories that are found in pasta and rice as you sleep.Cardio and Strength training - Perform moderate cardio exercise three to five days per week for approximately 30 to 40 minutes.Weight Training - At this point, you should be aware of the importance of resistance training.Lifestyle Changes.During two of the days, you can exercise at a higher intensity level to accelerate fat loss, but only if you reach a sticking point.TIPS.





___________________________________________________________
fat loss revealed
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