My workout...

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D0ggy

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Looking to add mass..Bigger upper body! Started about 2 years ago..weight then was 115,,weight now is 141..so i`am doing ok! This is my work out!

Mondays Wednesday and Fridays
Chest & triceps/Biceps
Bench Press
Barbell Curl
Incline press
Precher Curl
Decline press
cable cross over
flyes
kick backs
rope pull
cable curl
dumbbell curl

Tuesdays and Saturdays
Legs & Calves
Squat
Leg press
Rev curl
Leg curl
Leg extensions
Seated calf raise
standing calf raise
calf raise

Thursday and Sunday
Back and shoulders
Lat pulldowns
rows
Hammer pulldowns
dumbbell military press
hammer front raise
side raise
rear flyes
machine shrugs
barbell shrugs
dumbbel shrugs

When I first started this work out! I was going up in weight every week by 5 to 10 pounds..and was seeing results to my body(as in size where I wanted it) Then I went through a bad break up and stopped going ..Now i`am back up..started back friday..The only thing that is diff from before is..I added saturday and sunday into the work out! Let me know what you all think!
 
Dude you don't need to workout everyday, i would NEVER train everyday. I'll comment on one day, drop the kickbacks and your doing way too many bicep excercises. 80 to 100 reps on your biceps a week is plenty.
 
newf said:
Dude you don't need to workout everyday, i would NEVER train everyday. I'll comment on one day, drop the kickbacks and your doing way too many bicep excercises. 80 to 100 reps on your biceps a week is plenty.
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Well I was doing monday to friday before..But the biceps for me work out well...Thats what I tend to go up in weight with the most!
 
In all honestly Dog that routine is not very good. Go on t-nation.com and checkout chad waterbury's and Christian Thibaudeau's articles.
 
newf said:
In all honestly Dog that routine is not very good. Go on t-nation.com and checkout chad waterbury's and Christian Thibaudeau's articles.
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Looking for them..but cant find it..help? :confused:
 
General tips;

Train 3 to 5 days a week.

1. Bust out anywhere from 80 to 120reps per week for each major muscle group - Chest, Back, Legs.

2. Hit 50 to 80 on smaller groups.

3. Use %80 compound excercises.

4. Include bench, full squat, deadlift, chinups, bentover rows, push press in any routine.

5. Rest 1 to 2min for hypertrophy (muscle growth), between sets.
 
Hey, thats a nice, short, handy refferance for begginers, You should add it to the FAQ. I would do it but its rude to mess with other peoples posts.
 
man of clark kent said:
Hey therez!, thats a ugly, short, handy reffferance forz bigginurs, ewe should + it two dae FAG. I will do it cuz its rude to m3ss wif udder peepolz powwwwsts.
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LOL, indeed!
 
yeah, newf pretty much said it all, there is no way you should be working out that much, especially the monday, wednesday, friday part, that is way too much for biceps and you have no rest at all so you don't have much time for muscle growth
 
AJP said:
yeah, newf pretty much said it all, there is no way you should be working out that much, especially the monday, wednesday, friday part, that is way too much for biceps and you have no rest at all so you don't have much time for muscle growth
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I do understand what you are saying..But the way I have it setup now..I do see growth..and doing the biceps like that tend to get better results from it! I aslo work construction so they have always been worked! Not trying to piss any of you off..by all means..just making it clear..so you guys can better help me!
 
Guys these are general guidelines for non-failure training and the general trainees they are by no means the only way to skin the cat but they will work very well if followed by any weekend warrior.
 
well snice friday..i have put on 3 pounds..went from 141 to 144.To some of you..thats nothing..But it takes alot for me to gain!..Its a start..and i`am happy!
 
D0ggy said:
well snice friday..i have put on 3 pounds..went from 141 to 144.To some of you..thats nothing..But it takes alot for me to gain!..Its a start..and i`am happy!
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Trust me, anyone here would love 3lbs of lean muscle mass... good job! keep @ it!
 
After taking saturday and sunday out of my work out plus few others things...I have set my self on a 8 week plan for bulking up..1 week has passed..and I went from 144 to 147 in 1 week..But snice I have started to eat right..(more)..lol..which was the 6th...I was at 141 in weight...So its working out so far..the first week weight is what counts in my eyes! :D
 
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