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Old 05-09-2010, 03:20 PM   #1
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Alright, what do you do for a workout? Since I'm in Iraq and have a ton of time to myself I workout 5 days a week. This is my workout:

Monday - Shoulders/Triceps/Abs
Shoulders
Shoulder Press - 4 Sets - 12, 10, 8, 6 reps respectively
Dumbbell Lateral Raise - 4 Sets - Same reps
Dumbbell Reverse Fly - 4 Sets - Same reps
Barbell Shrugs - 4 sets - same reps
Triceps
Lying Tricep Extension(skull crushers) - 3 Sets - 10, 8, 6 reps respectively
One arm cable extension - 3 sets - same reps
One arm dumbbell extension - 3 sets - same reps
Abs
Cable Crunch - 3 sets - 12 reps
Weighted leg raise - 3 sets - 10 reps
Weighted exercise ball crunch - 3 sets - 12 reps

Tuesday - Back
Wide Grip Pullup - 4 sets - 12, 10, 8, 6 reps
Close grip pull down - 4 Sets - same reps
One arm dumbbell row - 4 sets - same reps
Bent over barbell row - 4 sets - same reps

Wednesday - Run

Thursday - Chest/Biceps/Abs
Chest
Incline Bench press - 4 sets - 12, 10, 8, 6 reps
Regular bench press - 4 sets- same reps
Flys - 4 sets - same reps
Cable cross overs - 4 sets - same reps
Biceps
Incline dumbbell curl - 3 sets - 10, 8, 6 reps
Preacher curl - 3 sets - same reps
Standing hammer curl - 3 sets - same reps
Abs
Hanging knee raise, twising - 3 sets - 12 reps
Decline weighted sit ups - 3 sets - 10-12 reps
Decline ab reache (weighted) - 4 sets - 10 reps

Friday - Legs
Upper Leg
Squat - 4 sets - 12, 10, 8, 6 reps
45* Leg Press - 4 sets - same reps
Leg extension - 4 sets - same reps
Leg curl - 4 sets - same reps
Leg squeeze - 4 sets - same reps
Leg spread - 4 sets - same reps
Calves
Seated calf raise - 3 sets - 10, 8, 8 reps
Standing calf raise - 3 sets - 15, 12, 10 reps

Sat/Sun - Rest

Alright, so that'* my routine. As you can see I'm going for mass. I'm also taking a good amount of supplements to help me out. Since I'm a hard gainer I'm taking a high calorie protein rich mixture twice a day. I drink a whey protein shake pre and post work out. I also drink a Casein protein shake before bed. I just got some Creatine so I'm taking that as well. Oh, got a great multi-vitamin that I take 3 times a day with my meals.

So, what do y'all do?
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Old 05-09-2010, 03:25 PM   #2
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Push
bench press
butterflies
and tricepts

Pull
lats
middle back

push
shoulder press
delts

Bicepts
ab crunches

Rest
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Old 05-09-2010, 03:28 PM   #3
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I'm sure you use your car for resistance too considering how big you are!
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Old 05-09-2010, 03:36 PM   #4
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Not that big.


It'* all about working one group, then the next day work the opposite group. Don't forget you need a lot of protein, between .75 and 1 gram per day per pound of body weight.

Lower the fat intake below 15% and you start to show definition.
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Old 05-09-2010, 03:45 PM   #5
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Whats a workout?

lol j/k I ride my bike to keep my stamina up but that'* about it
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Old 05-09-2010, 03:48 PM   #6
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Quote:
Originally Posted by Danthurs View Post
Not that big.


It'* all about working one group, then the next day work the opposite group. Don't forget you need a lot of protein, between .75 and 1 gram per day per pound of body weight.

Lower the fat intake below 15% and you start to show definition.
I weigh 135 right now and I'm taking in about 168g of protein in a day. I started out skinny. I only have about 2% body fat anyway so showing deffinition will not be a problem, just gotta get the muscle there to show.
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Old 05-09-2010, 03:53 PM   #7
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Check out www.bodybuilding.com they have exercises for each muscle group.
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Old 05-09-2010, 04:19 PM   #8
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I use that site and www.muscleandstrength.com

I also order all my stuff from Body Building
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Old 05-10-2010, 11:17 AM   #9
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Mouse:
I do not see any dead lifts in there. Do most not even do them these days?

They work all the muscle groups in the body.

I just need to stop eating the wrong stuff. Need to cut back on carbs, way back.
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Old 05-10-2010, 10:24 PM   #10
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No, no dead lefts. With other things I'm doing I don't need to, I'm trying to isolate groups on different days. If I did deadlifts it would disrupt my "rest periods".

Also, I weiged myself at the start of my routine. I was 131. It'* only been a week, but I've put on weight already! I weighed in at 138 Monday morning. Pics attached.
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Workouts-may_3_2010_-_131lbs.jpg   Workouts-may_10_2010_-_138lbs.jpg  
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