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Routines

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Routines

Postby Gillette » Thu Dec 01, 2011 9:01 am

What are you bros doin? Here's my routine (still evolving):

Day 1 (Chest & Core)

Bench press
Pec Deck
Dumbell Fly
Crunch Machine
Crunch
Bike

Day 2 (Arms & Legs)
Preacher Curls
Overhead Tricep Extension
Concentration Curls
Bicep Curl
Tricep Pushdown
Leg Press
Leg Curl
Leg Extension
Bike

Day 3 (Back & Core)
Lateral Raise
Shoulder Press
Lat Pulldown
Rows
Back Extension
Shrugs
Crunch Machine
Bike

Day 4 (Chest & Legs)
Bench press
Incline Fly
Pec Deck
Leg Press
Leg Curl
Leg Extension
Bike

Day 5 (Arms & Back)
Preacher Curls
Overhead Tricep Extension
Concentration Curls
Tricep Pushdown
Lateral Raise
Shoulder Press
Lat Pulldown
Rows
Shrugs
Bike

Day 6 (Core & Cardio)
Crunch Machine
Bike

Trying to work in pullups into my back days, and looking for some more core exercises... generally been adding in some oblioque crunches if the ab crunch machine doesn't do me in on it's own (which it usually does). Day 6 is very light since i was originally doing it at home however now that I'm a member at a gym like 5 minutes away I'll probably just go in and expand it to a full day's worth of stuff. Sunday is supposed to be my offday however I've been at the gym for the past 2 Sundays anyway -_-

For the past week I've been hitting up the gym in the morning before work and doing my bike (Cardio) in the evenings... Has been working out very well :D
Kiranat/Tanarik/etc...
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Re: Routines

Postby EAGLES » Thu Dec 01, 2011 3:54 pm

Wake up at noon or 3pm depending on the day. Move to couch in front of TV and laptop. Wait around until I can start drinking. Eat ~1500 calories a day. Go to sleep.


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Re: Routines

Postby Gillette » Mon Dec 05, 2011 10:01 am

Changed a few things up to hit the same major muscle groups but hit different minor ones on the repeat days:

Day 1 (Chest & Core)
Bench press
Pec Deck
Incline Dumbbell Fly
Cable Crossovers
Crunch Machine
Crunch
Bike

Day 2 (Arms & Legs)
Preacher Curls
Overhead Tricep Extension
Reverse Grip Bicep Curl
Tricep Pushdown
Leg Press
Leg Curl
Leg Extension
Calf Raise
Hip Abductors
Bike

Day 3 (Back & Core)
Lateral Raise
Shoulder Press
Pullups
Cable Rows
Back Extension
Shrugs
Crunch Machine
Oblique Crunch
Bike

Day 4 (Chest & Legs)
Incline Bench press
Decline Incline Fly
Pec Deck
Leg Press
Leg Curl
Hip Adductors
Leg Extension
Bike

Day 5 (Arms & Back)
Hammer Curls
Overhead Tricep Extension
Concentration Curls
Tricep Pushdown
Rear Lateral Raise
Shoulder Press
Lat Pulldown
Dumbbell Rows
Shrugs
Bike

Day 6 (Core & Cardio)
Crunch Machine
Bike
Kiranat/Tanarik/etc...
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Re: Routines

Postby Gillette » Mon Dec 19, 2011 5:35 pm

Aaaaaand reworked again....

Day 1 (Chest & Triceps & Core)
Bench press
Pec Deck
Incline Dumbbell Fly
Cable Crossovers
V-bar Tricep Pushdown
Overhead Tricep Extension
Crunch Machine
Planks
Bike

Day 2 (Legs & Cardio)
Squats
Leg Press
Leg Curl
Leg Extension
Calf Raise
Hip Abductors
Squats
Bike

Day 3 (Back & Biceps & Core)
Deadlifts
Lateral Raise
Military Press
Pullups
Cable Rows
Deadlift
Wide-Grip Lat Pulldown
Shrugs
Cable Hammer Curl
Preacher Curls
Crunch Machine
Oblique Crunch
Bike

Day 4 (Chest & Triceps & Legs)
Incline Bench press
Decline Dumbbell Fly
Pec Deck
Leg Press
Leg Curl
Hip Adductors
Leg Extension
Overhead Tricep Extension
V-bar Tricep Pushdown
Bike

Day 5 (Back & Biceps)
Pullups
Hyperextension
Cable Concentration Curls
Preacher Curls
Rear Lateral Raise
Shoulder Press
Close-Grip Lat Pulldown
Dumbbell Rows
Shrugs
Bike

Day 6 (Cardio & Core)
Bike
Ab Ripper X



Goal here is to hit more compound exercises and eliminate the "arms" days which are just isolation exercises and re-target the same muscles that were hit the day before with chest and/or back. Not a good combination, was having a hard time pushing anywhere near my max weight when I did that.
Kiranat/Tanarik/etc...
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