Post Your Workout Routine

[Choco_Sabroso]

3 - 4 Times a week


Day 1:
Cardio and Abs

*Cardio Workouts

Running - 15 to 20 min
Bicycle - 15 to 20 min

Abdominal Workouts

3 sets of Leg raises (15-20 reps)
3 sets of Weighted Decline Situps (15-20 reps)
3 sets of Bicycle Situps (15-20 reps)
3 sets of Normal Crunches (15-20 reps)

*Since my plan is to gain weight, I dont do these for too long. But if your plan is to lose weight and burn calories then increase it for 30 min or more.*

Day 2:
Chest and Biceps

Chest Routine

3-4 sets of Incline Dumbell Press (10-15 reps)
3-4 sets of Incline Pec Flies (10-15 reps)
3-4 sets of Dumbell Pullovers (10-15 reps)
3-4 sets of Chest Cable Flies (10-15 reps)

Arm Routine

Biceps
3-4 sets of Hammer Curls (10-15 reps)
3-4 sets of Incline Dumbell Curls (10-15 reps)
3-4 sets of Precher Curls (10-15 reps)

Triceps
3-4 sets of Skull Crusher Tricep Exstension (10-15 reps)
3-4 sets of Cable Tricep Pulldowns (10-15 reps)
3-4 sets of Kickbacks (10-15 reps)

Day 3:
Legs

3-4 sets of Squats (10-15 reps)
3-4 sets of Leg raises (10-15 reps)
3-4 sets of Leg Exstensions (10-15 reps)
3-4 sets of Lying Leg Curls (10-15 reps)
3-4 sets of Calf press (10-15 reps)
3-4 sets of Hip Abductors (10-15 reps)

Day 4:
Shoulders and Back

Back

3-4 sets of Supine Rows (10-15 reps)
3-4 sets of Bent over rows (10-15 reps)
3-4 sets of Pulldowns *Front or Rear* (10-15 reps)
3-4 sets of Seated Rows (10-15 reps)
3-4 sets of Barbell Shoulder Shrugs (10-15 reps)
3-4 sets of Deadlifts (10-15 sets)

Shoulders

3-4 sets of Dumbell Lateral Raises (10-15 reps)
3-4 sets of Military Presses *Dumbells & Barbell* (10-15 reps)
3-4 sets of Seated Rear Lateral Raises (10-15 reps)

Rest of the week is Rest time.

[NOTKNOWN]

http://images.google.com/imgres?imgurl=http://www.mcdonalds.co.uk/resources/img/sections/eatsmart/poundsaver_doublecheeseburger.jpg&imgrefurl=http://buhsnarf.net/wordpress/2004/11/01/like-a-proper-little-american/&h=175&w=173&sz=13&tbnid=TkVxSJ93lvE1iM:&tbnh=95&tbnw=93&hl=en&start=2&prev=/images%3Fq%3Dcheesburger%26svnum%3D10%26hl%3Den%26 lr%3D%26sa%3DN http://images.google.com/imgres?imgurl=http://www.mcdonalds.co.uk/resources/img/sections/eatsmart/poundsaver_doublecheeseburger.jpg&imgrefurl=http://buhsnarf.net/wordpress/2004/11/01/like-a-proper-little-american/&h=175&w=173&sz=13&tbnid=TkVxSJ93lvE1iM:&tbnh=95&tbnw=93&hl=en&start=2&prev=/images%3Fq%3Dcheesburger%26svnum%3D10%26hl%3Den%26 lr%3D%26sa%3DN http://images.google.com/imgres?imgurl=http://www.lafamiglia.co.uk/images/pasta%2520d%27estate.jpg&imgrefurl=http://www.lafamiglia.co.uk/photo1.html&h=1026&w=900&sz=1321&tbnid=fsLAyh1XZjfGaM:&tbnh=150&tbnw=131&hl=en&start=4&prev=/images%3Fq%3Dpasta%26svnum%3D10%26hl%3Den%26lr%3D


about twice a week

[desi_balla]

3 - 4 Times a week


Day 1:
Cardio and Abs

*Cardio Workouts

Running - 15 to 20 min
Bicycle - 15 to 20 min

Abdominal Workouts

3 sets of Leg raises (15-20 reps)
3 sets of Weighted Decline Situps (15-20 reps)
3 sets of Bicycle Situps (15-20 reps)
3 sets of Normal Crunches (15-20 reps)

*Since my plan is to gain weight, I dont do these for too long. But if your plan is to lose weight and burn calories then increase it for 30 min or more.*

Day 2:
Chest and Biceps

Chest Routine

3-4 sets of Incline Dumbell Press (10-15 reps)
3-4 sets of Incline Pec Flies (10-15 reps)
3-4 sets of Dumbell Pullovers (10-15 reps)
3-4 sets of Chest Cable Flies (10-15 reps)

Arm Routine

Biceps
3-4 sets of Hammer Curls (10-15 reps)
3-4 sets of Incline Dumbell Curls (10-15 reps)
3-4 sets of Precher Curls (10-15 reps)

Triceps
3-4 sets of Skull Crusher Tricep Exstension (10-15 reps)
3-4 sets of Cable Tricep Pulldowns (10-15 reps)
3-4 sets of Kickbacks (10-15 reps)

Day 3:
Legs

3-4 sets of Squats (10-15 reps)
3-4 sets of Leg raises (10-15 reps)
3-4 sets of Leg Exstensions (10-15 reps)
3-4 sets of Lying Leg Curls (10-15 reps)
3-4 sets of Calf press (10-15 reps)
3-4 sets of Hip Abductors (10-15 reps)

Day 4:
Shoulders and Back

Back

3-4 sets of Supine Rows (10-15 reps)
3-4 sets of Bent over rows (10-15 reps)
3-4 sets of Pulldowns *Front or Rear* (10-15 reps)
3-4 sets of Seated Rows (10-15 reps)
3-4 sets of Barbell Shoulder Shrugs (10-15 reps)
3-4 sets of Deadlifts (10-15 sets)

Shoulders

3-4 sets of Dumbell Lateral Raises (10-15 reps)
3-4 sets of Military Presses *Dumbells & Barbell* (10-15 reps)
3-4 sets of Seated Rear Lateral Raises (10-15 reps)

Rest of the week is Rest time.

[Choco_Sabroso]

LOL...what a coincidence

:p

[desi_balla]

like OMG

:p

[Choco_Sabroso]

like OMG

:p
Hahaha...well were pretty much the same size so I wont be surprised if our routine was almost the same

[desi_balla]

Hahaha...well were pretty much the same size so I wont be surprised if our routine was almost the same
lol dat sounded gay.

[Choco_Sabroso]

lol dat sounded gay.

LOL...:werd:

:love:

[pisces_thoughtz]

http://www.uow.edu.au/urac/images/bellydance.jpg

BELLYDANCING EVERY NIGHT!

[Choco_Sabroso]

THats wassup coconutz

[pisces_thoughtz]

THats wassup coconutz
HAHA...YEAP...I LOVE IT... :Pelvic2:

[HoOdxRiCh]

monday - sunday : sit bak & eat junk food while watching t.v. :o

[FUCKU_PAYME]

dancing [ all kinds ] and crunches on this abmachine .. mainly alotta dancing and stretching

[4doorsi]

THats wassup coconutz
HaY E
okay well i started my diet because i want to drop weight so i can start lifting and working out and i already droped like 12 lbs in 2 weeks

what would be a good diet to keep weight on but still lokk cut i want a little mass but defention

thanks
Freddy

[Choco_Sabroso]

HaY E
okay well i started my diet because i want to drop weight so i can start lifting and working out and i already droped like 12 lbs in 2 weeks

what would be a good diet to keep weight on but still lokk cut i want a little mass but defention

thanks
Freddy

The best thing to do it eat 3 solid meals a day and dont miss out on any of them. You may want to keep away from tonics, candy, and any food that contain glucose cause that's only defeating the purpose of maintaining weight.

Also try not to consume too much carbs (e.g. potatoes, pasta) cause then you'll be gaining weight even quicker. Just keep it balanced by eating all the food groups, most importantly your fruit and veggies.

*Anyone else want to input feel free*

Now when it comes to getting cut, there is a excercise formula that always works. *Less weights + more reps = Better Definition* For example, if you look at my routine, add more repetitions to all the workouts BUT lower the weight.

Hope this helps

[4doorsi]

The best thing to do it eat 3 solid meals a day and dont miss out on any of them. You may want to keep away from tonics, candy, and any food that contain glucose cause that's only defeating the purpose of maintaining weight.

Also try not to consume too much carbs (e.g. potatoes, pasta) cause then you'll be gaining weight even quicker. Just keep it balanced by eating all the food groups, most importantly your fruit and veggies.

*Anyone else want to input feel free*

Now when it comes to getting cut, there is a excercise formula that always works. *Less weights + more reps = Better Definition* For example, if you look at my routine, add more repetitions to all the workouts BUT lower the weight.

Hope this helps

yeah thanks i got the crossbow no weight just dumb bells
but i have been eating just normal i Stop drinking POp and i can see the diffrence maybe u can send me a link were there a good diet so i can print it out but yeah eating saldas and fruits lots of it and good meals Fish or chicken and Meat

[Choco_Sabroso]

yeah thanks i got the crossbow no weight just dumb bells
but i have been eating just normal i Stop drinking POp and i can see the diffrence maybe u can send me a link were there a good diet so i can print it out but yeah eating saldas and fruits lots of it and good meals Fish or chicken and Meat

There you go. And your eating the proper meat to bro. Just make sure you dont eat too much red meat either.

[4doorsi]

well keep posted
last week i weight 187
2 weeks ago i weight 195
today i weight myself 178

i run 3 times a week for 30 minutes
i think thats helping too

[4doorsi]

There you go. And your eating the proper meat to bro. Just make sure you dont eat too much red meat either.


yeah i eat low fat meats and maybe like 3 times a week
but daym am i hooked on redbulls is that good or bad

[Choco_Sabroso]

well keep posted
last week i weight 187
2 weeks ago i weight 195
today i weight myself 178

i run 3 times a week for 30 minutes
i think thats helping too
Oh yeah...running is the main source of getting cut.

You sweat and you burn calories like mad.

Keep it up and you'll make me look bad. :mad:

[Choco_Sabroso]

yeah i eat low fat meats and maybe like 3 times a week
but daym am i hooked on redbulls is that good or bad
BAD BAD BAD

Loaded with caffiene. I suggest you drink more OJ if you need an energy boost

[4doorsi]

Oh yeah...running is the main source of getting cut.

You sweat and you burn calories like mad.

Keep it up and you'll make me look bad. :mad:


yeah in high school i had a an ugly workout everday
when i use to wrestle when i was 16 and 17 i bench 240 set of 10 3 reps
and leg squats 375 and 450
but i was ugly cut but i got out and worked and the old lady feeed me all shit so i let go myself
i am also begging to take Creatine today is thats something ur recommend

[BlkSpanshMami]

3 times a week:

Cardio:
treadmill-40 mins (first and last 5 minutes I speed walk)
stairmaster-15 mins (so difficult...my goal is to exceed 30 mins)

Legs/Butt:
3 sets of 30 lunges
3 sets of 20 squats
3 sets of 20 calf raises
3 sets of 20 squatting jumping jacks

abs:
2 sets of 100 crunches (knees bent,in the air)
4 sets of 20 leg raises
4 sets of 50 of this amazing exercise a personal trainer showed me,I can't describe it though.

arms:
2 sets of 20 push ups
2 sets of 20 yoga ball lifts

I try to jog 2 miles every Sunday...depending on the weather,and how hung over I am.
And I do 3 hours of yoga every week.

[4doorsi]

BAD BAD BAD

Loaded with caffiene. I suggest you drink more OJ if you need an energy boost

but i got a 36 pack in the fridge and i am thirsty for one now

yeah need to slow down

[dj_skarekrow]

HaY E
okay well i started my diet because i want to drop weight so i can start lifting and working out and i already droped like 12 lbs in 2 weeks

what would be a good diet to keep weight on but still lokk cut i want a little mass but defention

thanks
Freddy


what did you do to loose 12lbs in two weeks?? i'm also trying to get back down in weight...i hardly drink anymore now and thats where i got most of my weight from. choco does that special k challenge shit actually work?? i used to do a similar routine to what choco's doing but i had a buddy who helped me out...i should have never stopped working out.

in are those workouts u got any visiuals so i know what to do exactly choco??
last thing i want to do is screw up a muscle

[Choco_Sabroso]

yeah in high school i had a an ugly workout everday
when i use to wrestle when i was 16 and 17 i bench 240 set of 10 3 reps
and leg squats 375 and 450
but i was ugly cut but i got out and worked and the old lady feeed me all shit so i let go myself
i am also begging to take Creatine today is thats something ur recommend

Creatine is good ONLY if you are a dedicated bodybuilder and is you keep taking it consistently. If you fit this category then by all means take it. But make sure that you drink a lot of water cause Creatine feeds off the liquid in you body and it uses it as energy.

But for the most part I take weight gainer and AMino acids.

All this talk about working makes me wanna go to the GYM. I'll be back afterwards. :dance3:

[_NOE_]

Bench 3 sets of 10
Sprint 1 1/4 mile stop and go
Break dance here and there and dance @ the clubs on weekends

I get more of mind work out doing 50-60 of work and another 20 of school.....booo@ my boring life

[Choco_Sabroso]

3 times a week:

Cardio:
treadmill-40 mins (first and last 5 minutes I speed walk)
stairmaster-15 mins (so difficult...my goal is to exceed 30 mins)

Legs/Butt:
3 sets of 30 lunges
3 sets of 20 squats
3 sets of 20 calf raises
3 sets of 20 squatting jumping jacks

abs:
2 sets of 100 crunches (knees bent,in the air)
4 sets of 20 leg raises
4 sets of 50 of this amazing exercise a personal trainer showed me,I can't describe it though.

arms:
2 sets of 20 push ups
2 sets of 20 yoga ball lifts

I try to jog 2 miles every Sunday...depending on the weather,and how hung over I am.
And I do 3 hours of yoga every week.
Very Nice...bout time a female posted up in here and from your pics the results are good.

Keep it up ;)

[4doorsi]

what did you do to loose 12lbs in two weeks?? i'm also trying to get back down in weight...i hardly drink anymore now and thats where i got most of my weight from. choco does that special k challenge shit actually work?? i used to do a similar routine to what choco's doing but i had a buddy who helped me out...i should have never stopped working out.

in are those workouts u got any visiuals so i know what to do exactly choco??
last thing i want to do is screw up a muscle

i am the type that loose weight fast bewcasue i can gaine it easilt too
i drink like a gallon of wate everday and i stop drinking POP of any kind
and i eat lots of salads and try to keep a nice equally meal

[k_intown]

i eat 4-6 full meals a day not counting some snacks( fruits, choclate, junk food, etc). i dont gain weight for some reason, i maintain the same 123lbs wow 1-2-3, but i m startin to do at least 20 push-ups b4 bed and try to benchpress 70lbs 5sets of 10. but i recommended gettin lots of foods food good.

[dj_skarekrow]

i am the type that loose weight fast bewcasue i can gaine it easilt too
i drink like a gallon of wate everday and i stop drinking POP of any kind
and i eat lots of salads and try to keep a nice equally meal


yah i had a buddy who did the same....he would eat like a fruit bowl and salads and cut back on dr. pepper and drank water...he was heavy set but he was losing like 3-5lbs a week.....i was never as big as i am now, shit its noticeable on me....all through out jr. high and highschool i was skinny...in high school i was 5'7'' 130lbs....the last time i weighed like that was probably when i was 19....shit i weighed myself about a 1 1/2 ago i was at 180 some lbs....shit i dont know what i weigh not but im sure its up in the 230's....most of it is beer belly...my face is starting to chunk up more....fucking beer....i heard when you start working its best not to weigh yourself at first, that way you wont be like "damn i gotta loose all that"

[dat1youwant]

well this time last year i weighed 320 and now i am at 250 just by cutting out soda and beer and eating lots of chicken and green veggies eating eggs for b-fast and 1 1/2 sandwhiches for lunch and goin to the gym 5 times a week.