Tilted Forum Project Discussion Community - View Single Post - Your workout routine

bookerV · 02-04-2004, 09:45 AM

Stats: 6'5", 226, 14% BF.

My routine isnt based on days of the week since its subject to change with my schedule and my work out partners schedules (on days when we can go together). On days when i dont lift i usually do cardio. I usually do about 4 or 5 exercises for any body part out of my list of possible exercises, and try to super set as much as possible. I like to mix things up as much as possible so my body doesnt get too used to any set routine.

so far my routines have been great. i'm sore every day after i work out and i have been getting awesome results.

Day 1: Shoulders / Traps / Abs

Shoulders

Arnold Press
Military Press
Behind the neck press
Lateral raises
Front raises
Bent over lateral raises

Traps

Front raises w/ dumbell
Front raises w/ barbell
rear raises w/ dumbell
rear raises w/ barbell
side raises w/ dumbell

abs

leg raises
crunches
declined sit ups

Day 2: Back / Biceps

back

Chin ups wide grip
Behind the neck pull downs
upright rows (close grip on hammer strength)
upright rows (wide grip on cables)
upright low row (on hammer strength)
lower back extensions
deadlifts

Biceps

spider curls
concentration curls
flat barbell curl
cambered barbell curl
hammer barbell curl
alternating dumbell curls
cable curls
preacher curls

Day 3: Chest / Tri's

Chest

Flat barbell press
Flat dumbell press
incline barbell press
incline dumbell press
decline barbell press
decline dumbell press
flat cable fly
flat dumbell fly
incline cable fly
incline dumbell fly
decline cable fly
decline dumbell fly

tri

dips (on hammer strength because its easier to add more weight than a weighted dip)
cable pull downs w/ rope or flat bar or V bar or cambered bar
skull crushers
tricep kickback
single arm overhead tricep extensions

day 4: legs / abs

legs

squats
45 degree leg press
hack squats
lunges
leg extensions
leg curls
calf raises
seated calf raises

abs

same as before.

Eating: as much as possible. whatever tastes good. I dont eat fatty foods though. i generally eat healthy about 95% of the time. my only real weakness is beer. I only suppliment with whey protien. once when i wake up & once as soon as i am done working out. i mix it with 3/4 cup water, 1/2 cup skim milk, 1 ice cube, 1 low fat oreo, and sometimes 1 50mg zinc pill.

02-04-2004, 09:45 AM	#9 (permalink)
bookerV Addict Location: Ontario, Canada	Stats: 6'5", 226, 14% BF. My routine isnt based on days of the week since its subject to change with my schedule and my work out partners schedules (on days when we can go together). On days when i dont lift i usually do cardio. I usually do about 4 or 5 exercises for any body part out of my list of possible exercises, and try to super set as much as possible. I like to mix things up as much as possible so my body doesnt get too used to any set routine. so far my routines have been great. i'm sore every day after i work out and i have been getting awesome results. Day 1: Shoulders / Traps / Abs Shoulders Arnold Press Military Press Behind the neck press Lateral raises Front raises Bent over lateral raises Traps Front raises w/ dumbell Front raises w/ barbell rear raises w/ dumbell rear raises w/ barbell side raises w/ dumbell abs leg raises crunches declined sit ups Day 2: Back / Biceps back Chin ups wide grip Behind the neck pull downs upright rows (close grip on hammer strength) upright rows (wide grip on cables) upright low row (on hammer strength) lower back extensions deadlifts Biceps spider curls concentration curls flat barbell curl cambered barbell curl hammer barbell curl alternating dumbell curls cable curls preacher curls Day 3: Chest / Tri's Chest Flat barbell press Flat dumbell press incline barbell press incline dumbell press decline barbell press decline dumbell press flat cable fly flat dumbell fly incline cable fly incline dumbell fly decline cable fly decline dumbell fly tri dips (on hammer strength because its easier to add more weight than a weighted dip) cable pull downs w/ rope or flat bar or V bar or cambered bar skull crushers tricep kickback single arm overhead tricep extensions day 4: legs / abs legs squats 45 degree leg press hack squats lunges leg extensions leg curls calf raises seated calf raises abs same as before. Eating: as much as possible. whatever tastes good. I dont eat fatty foods though. i generally eat healthy about 95% of the time. my only real weakness is beer. I only suppliment with whey protien. once when i wake up & once as soon as i am done working out. i mix it with 3/4 cup water, 1/2 cup skim milk, 1 ice cube, 1 low fat oreo, and sometimes 1 50mg zinc pill. __________________ "That's why you're the judge and I'm the law-talking guy." Lionel Hutz