WORkOUt
- Thread starter NortE_mXkN
- Start date
Monday
3 sets of chin ups
3 sets of rows, reps range from 6-10
3 sets of bent over rows, reps 8-10
3 sets of dumbbell rows, reps 8-10
Then I do 3 different things for my biceps, change it around every week. I do either standing dumbbell curls, barbell curls, incline dumbbell curls, hammer curls, or preacher curls.
Wednesday
3 sets of squats, 10 reps
3 sets of leg presses, 10 reps
3 sets of calf raises, 10 reps
3 sets of dumbbell presses or Arnold presses, 10 reps
3 sets dumbbell raises from your sides (start with dumbbells in front of you standing, and raise them up so you form a T), 10 reps
Then one other shoulder excretes, I switch it up weekly
3 sets of upright rows, 6-10 reps
4 sets of barbell shrugs, 6-10 reps
3 sets of a modified shrug, where you place the bar on your back like you are doing squats but you shrug your shoulders up as high as possible, 10 reps
Friday
4 sets of bench, 4-10 reps
3 sets of incline bench, 8-10 reps
3 sets of decline bench, 8-10 reps
3 sets of incline dumbbell presses, 6-10 reps
3 sets of closegrip bench, 6-10 reps
3 sets of triceps pushdowns, 10 reps
3 sets of skullcrushers, 10 reps
3 sets of dips until failure
I also do abs everytime I am at the gym, switch it up usually and try to make sure the exercise is weighted. I try to run 4-5 times a week, or at least do some form of cardio.
3 sets of chin ups
3 sets of rows, reps range from 6-10
3 sets of bent over rows, reps 8-10
3 sets of dumbbell rows, reps 8-10
Then I do 3 different things for my biceps, change it around every week. I do either standing dumbbell curls, barbell curls, incline dumbbell curls, hammer curls, or preacher curls.
Wednesday
3 sets of squats, 10 reps
3 sets of leg presses, 10 reps
3 sets of calf raises, 10 reps
3 sets of dumbbell presses or Arnold presses, 10 reps
3 sets dumbbell raises from your sides (start with dumbbells in front of you standing, and raise them up so you form a T), 10 reps
Then one other shoulder excretes, I switch it up weekly
3 sets of upright rows, 6-10 reps
4 sets of barbell shrugs, 6-10 reps
3 sets of a modified shrug, where you place the bar on your back like you are doing squats but you shrug your shoulders up as high as possible, 10 reps
Friday
4 sets of bench, 4-10 reps
3 sets of incline bench, 8-10 reps
3 sets of decline bench, 8-10 reps
3 sets of incline dumbbell presses, 6-10 reps
3 sets of closegrip bench, 6-10 reps
3 sets of triceps pushdowns, 10 reps
3 sets of skullcrushers, 10 reps
3 sets of dips until failure
I also do abs everytime I am at the gym, switch it up usually and try to make sure the exercise is weighted. I try to run 4-5 times a week, or at least do some form of cardio.
LOL @ GET WIT A BIGGER GIRL.... HAHA.... IT ONLY MEANS U HAVE COMPETITION WEN U EATIN HAHAHAHAHAHA J.P.... NAH BUT REAL TALK, U WILL GAIN WEIGHT IN ABOUT TWO YEARS HOMIE, CUZ U STILL YUNG N UR METABOLISM IS COO RIGHT NOW.... ONCE U START GAININ WEIGHT THO, TURN IT INTO MUSCLE, CUZ IF U DONT, THEN U GONNA KEEP GETTIN FATTER, TRUST ME, THATS WHY I WANNA START WORKIN OUT NOW LOL....
my back was bothering me for about a 2 weeks, it was probably from workin out, but this is my pretty normal routine. I usually work out 4 days a week or so, and just pick up where i left off if i miss a day
day 1
shoulder press
4-5 sets 6-10 reps depending on weight
(not sure the name of the workout)
standing up, lifting a dumbell one at a time straight out in front of you to about shoulder level from your waist with 25lbs each
3 sets 10 reps with each arm
standing up, lifting weights out to your sides from your waist to about shoulder level w/ 20lbs
3 sets 10 reps each arm
shrugs with 80lbs each arm
3 sets, 10 reps
chin ups on lat pull down machine
5 sets
8-16 reps depending on weight
lat pull down
4 sets 6-10 reps depending on weight
seated row
4 sets 8-12 reps depending on weight
abs workout (I do this every other day if I make it to the gym)
captains chair (where your in the air, and you back is against the pad, you lift your legs to your chest)
3-4 sets 10-20 reps depending on what kinda mood i'm in
crunches on swedish workout ball
3 sets of 10 (THIS SHIT WORKS!!!!!)
oblique workout-- take a 20lb. barbell standing up and rest is behind your neck on your shoulders, with your feet shoulders width apart, move your midsection until the bar is directly out in front of you, then do the other side
I do this til i get bored of doing it, it's not hard, but it works
decline sit ups with medicine ball
2 sets with 8-10 medicine ball 15-20 reps
crunches with crunch machine
3-4 sets until i get tired on each set, 110-130lbs
day 1
shoulder press
4-5 sets 6-10 reps depending on weight
(not sure the name of the workout)
standing up, lifting a dumbell one at a time straight out in front of you to about shoulder level from your waist with 25lbs each
3 sets 10 reps with each arm
standing up, lifting weights out to your sides from your waist to about shoulder level w/ 20lbs
3 sets 10 reps each arm
shrugs with 80lbs each arm
3 sets, 10 reps
chin ups on lat pull down machine
5 sets
8-16 reps depending on weight
lat pull down
4 sets 6-10 reps depending on weight
seated row
4 sets 8-12 reps depending on weight
abs workout (I do this every other day if I make it to the gym)
captains chair (where your in the air, and you back is against the pad, you lift your legs to your chest)
3-4 sets 10-20 reps depending on what kinda mood i'm in
crunches on swedish workout ball
3 sets of 10 (THIS SHIT WORKS!!!!!)
oblique workout-- take a 20lb. barbell standing up and rest is behind your neck on your shoulders, with your feet shoulders width apart, move your midsection until the bar is directly out in front of you, then do the other side
I do this til i get bored of doing it, it's not hard, but it works
decline sit ups with medicine ball
2 sets with 8-10 medicine ball 15-20 reps
crunches with crunch machine
3-4 sets until i get tired on each set, 110-130lbs
day 2
incline bench press
3-4 sets of 8 depeding on weight
cable crossovers
3 sets of reps til i get tired
30-60 lbs each side
another machine that is similiar to butterfly's but better
3 sets of 10
60-90 lbs
butterfly machine
3 sets of 10
110-120 lbs
curls sitting down only curling halfway up
3 sets of 10 each arm
25lbs each
concentration curls -- sitting down, take a dumbell and put your elbow on the inside of your knee and do a curl
3 sets of 10 with 25lbs each arm
dips
5-6 sets of 10
forearms
I can't really explain how to do this. I do about 3 excercises for my forearms though
triceps
isolated cable pull down (grab the handle with your hand with your palm facing up before you make a fist around the handle, starting with your fist up towards your shoulder, and pull down as far as you can)
3 sets each arm of 10
30-40lbs
incline bench press
3-4 sets of 8 depeding on weight
cable crossovers
3 sets of reps til i get tired
30-60 lbs each side
another machine that is similiar to butterfly's but better
3 sets of 10
60-90 lbs
butterfly machine
3 sets of 10
110-120 lbs
curls sitting down only curling halfway up
3 sets of 10 each arm
25lbs each
concentration curls -- sitting down, take a dumbell and put your elbow on the inside of your knee and do a curl
3 sets of 10 with 25lbs each arm
dips
5-6 sets of 10
forearms
I can't really explain how to do this. I do about 3 excercises for my forearms though
triceps
isolated cable pull down (grab the handle with your hand with your palm facing up before you make a fist around the handle, starting with your fist up towards your shoulder, and pull down as far as you can)
3 sets each arm of 10
30-40lbs
break up those workouts in half and have a 4 day workout, or just do it every other every day
as far as cardio
I used to run a mile and a half in about a 10 minute pace, but the road i did it on had hills and shit, so it was harder
jump rope until I'm tired
As far as losing weight, you CAN'T lose weight unless you watch what you eat. It's nearly impossible, even if you workout every single day if you are still eating junk all day. Get rid of the fast food! 1 meal of fast food a day, is more than likely all the fat you can eat for the day depending on what you get. You can basically throw out mexican food too. To me, I'd rather be happy eating my mexican food tho to be honest, but I can't find any here in NY. Here's the shit I eat pretty much everyday
for breakfast-- a smoothie
a cup to a cup and a half of dole orange/pineapple/strawberry juice
3 cubes of ice
a handful of frozen blueberries
1 whole banana
1 cup to a cup and a half of oatmeal
1 all day multi vitamin
Put all this in a blender, and mix it up until it's as mixed as you want it
This will probably hold you over until lunch, unless you're used to eating a big breakfast. It'll be hard at first in that case to make it til lunch until you get used to it. This breakfast has pretty close to hardly any fat though, and it's healthy as can be
if you don't want to go that route...
eat a peanut butter and jelly sandwhich. Get reduced fat peanut butter, and go easy on the jelly. Try using bread that has very low fat...i use potato bread...it's not to bad on fat and tastes good. This packs a gang of protein and everyone loves pb and j
lunch--this is supposed to be your biggest meal of the day
try to eat something like a tuna sandwhich. Stay away from hamburgers! Turkey sandwhiches are good too, low in fat. Cheese isn't bad for you within reason. American has little fat, but cheddar tastes much better, just keep it in reason. Lettuce tomato and mustard don't have fat. Chicken is a good lunch idea, unless it's a breaded chicken sandwhich from basically anywhere, or if it's chicken anything from a fast food place. ****Even salads at fast food places have a lot of fat
dinner-- try and eat dinner around 3-4 hours before you go to bed. The closer to bed that you eat dinner, the worse it is for you, and makes it much easier to gain weight
I usually go with a sandwhich or something there again, or marinated chicken breasts and some vegtables or somethin.
Try and cut out all snacks!!!!! Most of all snacks are bad for you. Look at the nutrition facts on all the things you snacks you eat, you'll be shocked if you haven't done this. As soon as you get in the habit of doing this, it'll be easier to stop snacking, because it'll disgust you in how much fat it has in it.
Following the plan above, I've gone from 217 lbs to about 195-198 lbs(my weight fluctuates) You just have to stick with it, and workout a couple of times a week. The biggest key is watching what you eat
as far as cardio
I used to run a mile and a half in about a 10 minute pace, but the road i did it on had hills and shit, so it was harder
jump rope until I'm tired
As far as losing weight, you CAN'T lose weight unless you watch what you eat. It's nearly impossible, even if you workout every single day if you are still eating junk all day. Get rid of the fast food! 1 meal of fast food a day, is more than likely all the fat you can eat for the day depending on what you get. You can basically throw out mexican food too. To me, I'd rather be happy eating my mexican food tho to be honest, but I can't find any here in NY. Here's the shit I eat pretty much everyday
for breakfast-- a smoothie
a cup to a cup and a half of dole orange/pineapple/strawberry juice
3 cubes of ice
a handful of frozen blueberries
1 whole banana
1 cup to a cup and a half of oatmeal
1 all day multi vitamin
Put all this in a blender, and mix it up until it's as mixed as you want it
This will probably hold you over until lunch, unless you're used to eating a big breakfast. It'll be hard at first in that case to make it til lunch until you get used to it. This breakfast has pretty close to hardly any fat though, and it's healthy as can be
if you don't want to go that route...
eat a peanut butter and jelly sandwhich. Get reduced fat peanut butter, and go easy on the jelly. Try using bread that has very low fat...i use potato bread...it's not to bad on fat and tastes good. This packs a gang of protein and everyone loves pb and j
lunch--this is supposed to be your biggest meal of the day
try to eat something like a tuna sandwhich. Stay away from hamburgers! Turkey sandwhiches are good too, low in fat. Cheese isn't bad for you within reason. American has little fat, but cheddar tastes much better, just keep it in reason. Lettuce tomato and mustard don't have fat. Chicken is a good lunch idea, unless it's a breaded chicken sandwhich from basically anywhere, or if it's chicken anything from a fast food place. ****Even salads at fast food places have a lot of fat
dinner-- try and eat dinner around 3-4 hours before you go to bed. The closer to bed that you eat dinner, the worse it is for you, and makes it much easier to gain weight
I usually go with a sandwhich or something there again, or marinated chicken breasts and some vegtables or somethin.
Try and cut out all snacks!!!!! Most of all snacks are bad for you. Look at the nutrition facts on all the things you snacks you eat, you'll be shocked if you haven't done this. As soon as you get in the habit of doing this, it'll be easier to stop snacking, because it'll disgust you in how much fat it has in it.
Following the plan above, I've gone from 217 lbs to about 195-198 lbs(my weight fluctuates) You just have to stick with it, and workout a couple of times a week. The biggest key is watching what you eat
20 minutes of cardio won't get you anywhere young homie if you don't watch what you eat, and make sure you do those 100 sit ups, push ups and cardio first thing when you wake up if you can. It's been proven to have a better affect on your body + it has been proven to give you more energy through the day if you start your day with a quick workout
@ soak::game work your abs every day cause you stomach muscles are able to do that, dont worry nothing bad wont happen and make sure you do it after your done with your work out, never do it at the beginning of your work out and listen to what the homies gotta say about more detail info on abs and you should be koo man
I DO A FULL MAKINA WHICH CONSIST OF A DAILY PHYSICAL FITNESS ROUTINE FIRST WITH 50 JUMPING JACKS, 30 MOUNTAIN CLIMERS, A FULL 17 DICE SERIES(BERPIES) UP AND DOWN THA LADDER WHILE JOGGING IN PLACE IN BETWEEN/AFTER A SET (YALL KNO WHATS UP)OR START WITH 10 UP AND DOWN THA LADDER THAS EASIER AND U STILL GET RESULTS WHEN UR FINSHED WITH THE BERPIES CLOSE IT WITH 50 MORE JUMPING JACKS & THAT MY FRIEND WILL SHAPE A LARDASS UP QUICK 4 HOMEBOYS SLIM OR TRYING TO TRIM YOU WILL BE CHICKEN HAWKIN IN ABOUT 2-3MONTHS BUT BEFORE U DO ANY WORKOUTS !!!!REMEMBER!!!!TO STRETCH OUT ...LEGS MOST IMPORTANTLY...AND WORK AT YOUR OWN PACE FUCK IT EAT WUT EVER THE FUAK U WANT TOO I WOULD FILL UP ON NUTHING BUT CARNE N PISTO ALL DAY ....ITS PRETTY ROUGH THE FIRST FEW DAYS BUT I GAURENTEE U!!!! YOU'LL SEE RESULTS WHEN AFTER A DAY OF STOPPING...
You should train your abs like any other muscle in your body, with resistence. Training them every day is unneccesary and not needed. To get a nice set of abs, it has to do more with a strict diet than with working them directly. Once you can get your body fat in the 10% range, your abs will really start to show and the only way to get it that low is to do lots of cardio and eat the right things. Just doing situps and shit won't get you anywhere.