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Your Workout Plan


allhapa
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i was wondering what kind of plan (if any!) you do...

my plan is a every other day type of thing.

i lift one day and then i do cardio (at least try to force myself) the other

DAY1: back and shoulders

DAY2: rest/some cardio

DAY3: chest, abs, and legs

DAY4: rest/some cardio

DAY5: arms

DAY6: rest/some cardio

DAY7: freebie

supplements:

100% whey protein 120g/day

optimum nutrition creaetine ~5-8mg/day

doesn't ale only work out like once a month!? that's crazy

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same thing everday....i do arm curls inside of bicep and outside...i then do squats....then 50 situps and 10 pushups, then i work the shoulders and triceps, then i do the back....i do four sets of each exercise.

sometimes i up the arms and do a lot extra....as well as my chest, abs

no supplements....my dad is like a workout buff he makes me jealous of his body and my friends are scared of him....

all my stuff in natural...i just eat a lot....if i start using protein drinks i will cut back on my eating....so no supplements for me....

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Sunday Shoulders and triceps

Shoulders

Military press 3 sets free weights

Military press 3 sets dumb bell

Seated dumb bell lateral raises 3 sets

Shoulder shrugs 3 sets with 65 lb dumb bells as many as i can

Triceps

tricep kick backs dumb bell 3 sets

tricep extensions 3 sets

one armed reversed push downs 3 sets

dips 3 sets with 35 lb around waist. as many as i can

monday cardio

run

racketball or basketball

Tuesday Back

Wide grip pull ups 3 sets

dead lifts 3 sets

upper row 3 sets

lat pull down 3 sets

row 3 sets

dumb bell pull overs

Wednesday rest or play racketball

Thursday Chest Biceps

Chest

Bench press free weight 3 sets

Incline dumb bell press 3 sets

Decline bench press free weight 3 sets

some kind of fly machine 3 sets

Biceps

barbell curl 3 sets

sitting dumb bell curl 3 sets

over hand cable curl 3 sets

Friday rest

Saturday try and just stay active

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alright heres my little plan

start off working the triceps

three sets of benching,

two sets of pull-ups

one set of bent rows

then the deltoid area

two sets of deltoid rips

two sets of lat raises

two sets of forward arm raises

lats

two sets of millitary press

two sets of lat pulldowns

pecks

three sets of butterflies

biceps

one set of dumbbell curls

two sets of preacher curls

quads

two sets of leg extensions

hamstrings

two sets of leg curls

both upper leg muscles

two sets of lunges

one set of squats

one set of front squats

calves

two sets of calf raises

lower back

two sets of good mornings

abs

two sets of crunches

one set of v-ups

then i do some endurance consisting of push-ups, crunches, and squat jumps. i do it for 3 minutes non stop.

lungs

i run for a good while, never keep track

i also use a machine to help me explode off the line fast.

i do it mon-thurs & sun, fri & sat are meant for partying :fun:

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  • 1 month later...
  • 4 weeks later...

I do sports 3 hours a day: I jog 1 hour and do (in total) 2 hours of excersises which vary with the day. ropejumping, crunching and pushups are part of the everyday routine. If that won't get me to look better a summer, nothing will ;)

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my plan :

run up and down the stairs at school 10 times... but it's two leveled... so i have to run up, run across, run down, and run across... and so on.

regular crunches for 5 minutes... obliques for 5 minutes...

scissors for one minute.

run some more around the gym...2 laps to be exact

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my plan :

run up and down the stairs at school 10 times... but it's two leveled... so i have to run up, run across, run down, and run across... and so on.

regular crunches for 5 minutes... obliques for 5 minutes...

scissors for one minute.

run some more around the gym...2 laps to be exact

<{POST_SNAPBACK}>

oh, no wonder your so hot :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

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