[Ilikebodybuilding]

Here goes. Ive been training for about 2-3 months now and just started this routine on monday. Currently im 6 ft, about 80 kg and body fat about 15%. I train 4 times a week with 4 days on and three rest days. Heres my routine;


Monday - Delts, Traps and calves

Barbell presses - 3 sets 8-10
Arnie presses - 3 sets 6-8
Front laterals - 3 sets 6-8
Side laterals - 3 sets 8-10
Front barbell raises - 2 sets 10-12
Upright rows - 2 sets 8-10

Traps

Dbell shrugs - 3 sets 8-10
Incline shrugs - 3 sets 8-10

Abdominals

Crunches - 3 sets 50
Knee raises - 3 sets 10-15
Side waist bends - 3 sets 15-20

Wednesday - Back, biceps and calves

Dead lifts - 3 sets 6-10
Low rows - 1 set 6-8
T-Bar rows - 4 sets 6-10
Wide grip chins - 3 sets 5-10
Standing lat pulldowns - 3 sets 8-10
(ss with)
Hypers - 3 sets 10-15
Pulldowns - 4 sets 8-12

Biceps

Seated curls - 3 sets 8-10
Concentration curls - 3 sets 6-8
Barbell curls - 3 sets 10-12

Calves

Single raises - 4 sets 100 reps

Thursday - Chest, triceps and abs

Incline barbell presses - 4-5 sets 8-10
Incline dbell presses - 4 sets 6-8
Flat dbell flys - 4 sets 6-8
Flat barbell presses - 2 sets 10 reps
Cables - 3 sets 12-15
Dbell pullovers - 2 sets 8-10

Triceps

Overheads - 3 sets 8-10
Skull crushers - 4 sets 6-8
Press downs - 3 sets 10-12

Abdominals

Crunches - 3 sets 50
Knee raises - 3 sets 10-15
Side waist bends - 3 sets 15-20

Friday - Legs and calves

Squats - 4 sets 8-15
Leg presses - 4 sets 8-15
Leg extensions - 4 sets 8-15

Hamstrings

Hamstring curls - 4 sets 8-15
Stiff leg dead lifts - 4 sets 8-15

Calves

Single calve raises - 4 sets 100

so then monday 7th april 2008 (first day)

Bbell presses 2x10-15 reps warmup
1x10x40 kg
1x8x40 kg
1x3x50 kg dropset
1x5x35 kg

Front laterals
3x8x17.5 kg

arnold presses
2x8x15 kg
1x6x15 kg

side laterals
2x10x10 kg
1x8x12.5 kg

Bbell front raises
1x12x30 kg
1x12x35 kg

upright rows
1x8x40 kg
1x4x50 kg dropset
1x4x45 kg

Traps
3x10x15 kg

dbell shrugs
1x10x37.5kg
1x10x30kg dropset
1x10x37.5kg
1x10x22.5kg dropset
1x10x30kg dropset
1x10x37.5

and thats it im off today so next update will be on wednesday

as for diet i just eat 6-8 meals a day main meals consist of protien, carbs and vitamins/nutrients other meals consist of fibre

[Ilikebodybuilding]

any comments guys good, bad, rubbish, start again what guys let me know.

[ibanezman88]

ok
to be completely honest,
your routine is SICK
AWESOME!!!!

VERY VERY VERY similar to mine.

your leg workout is THE SAME EXACT ONE AS MINE!!!!lol
except that i do seated leg curls after all that.
sometimes, i can't complete the whole workout though. happens from time to time.

2 incline benches in a row is a good idea if you need mass on your upper chest. i just recently started doing this too. we think alike.

post your meals bro.
i know you don't want to but it's for you benefit. so we can critique.

[Ilikebodybuilding]

well the thing is i dont have set meals i just eat say for example

chicken breast with white pasta and veg
among other things like porridge

[ibanezman88]

yeah
i don't have set meals either

that's why i post what i eat every day

[Swifty]

i agree with ibanezman that your routine is top notch...
if you want to rech full potential you have to start tracking your diet like he said, you can start slowly by doing what i do, i carry a little notebook with me and right down everything i eat and drink. You want to try to get to 5-6 meals/snacks a day. You can then go to a site like TheDailyPlate.com and look up the nutrition facts on all the foods and drinks you consumed. Then you find out how many calories you need per day by your body type. From there just start taking bad food out and putting healthy food in and try to make a goal for your calorie/protein/carb/fat intake for the day.... Gotta know what your going for with your body to figure this out, lots of helpful info about diet in the Nutrtion Forum

[Ilikebodybuilding]

i stole the chest routine off jay cutler lol

[L!on]

great routine !

[Ilikebodybuilding]

Originally Posted by Swifty

i agree with ibanezman that your routine is top notch...
if you want to rech full potential you have to start tracking your diet like he said, you can start slowly by doing what i do, i carry a little notebook with me and right down everything i eat and drink. You want to try to get to 5-6 meals/snacks a day. You can then go to a site like TheDailyPlate.com and look up the nutrition facts on all the foods and drinks you consumed. Then you find out how many calories you need per day by your body type. From there just start taking bad food out and putting healthy food in and try to make a goal for your calorie/protein/carb/fat intake for the day.... Gotta know what your going for with your body to figure this out, lots of helpful info about diet in the Nutrtion Forum

im trying to take in about 3000 calories a day the reason i dont track it is because i eat so varied i know its not an excuse but ive seen myself eat the same thing 6 times over in a day plus porridge got to love porridge thanks for the input though guys ill post again tomorrow

[Ilikebodybuilding]

ok then wednesday 9th april 2008

deads
3x10xbar wp
1x10x60 kg wp
1x10x100
1x10x120
1x5x140 dropset
1x4x100

t-bar rows
1x10x40 wp
1x8x80
1x10x70
1x10x60

chins
3x5xbw

pulldowns
1x6xlvl 11 dropset
1x4xlvl 9
1x8xlvl 9
1x12xlvl 7

low row
2x10xlvl10
1x10xlvl 7 different handle

standing lat pulldowns
2x10xlvl 9
1x8xlvl 11
(ss with)
3x12xbw

seated curls
2x10x17.5 dbell
1x7x22.5 dbell

cons
3x10x17.5 dbell

Bbell curls
3x8x32.5

calves
4x100x30 kg dbell

[Ilikebodybuilding]

thursday 10th april 2008

incline Bbell free
2x10xbar wp
1x10x40
1x10x50
1x10x60
1x8x60

incline dbell presses
4x8x22.5

flat dbell flys
4x8x17.5

cables
1x15xlvl 4
1x10xlvl 5
1xfailurexlvl 3

Bbell presses
1x8x45
1x6x45

dbell pullovers
1x10x30
1x8x30

overheads
1x5x27.5 dropset
1x4x22.5
1x10x22.5
1x9x22.5

kickbacks (someone broke the bar so i had to improvise)
3x8xlvl 2

press downs
3x10xlvl 10

oh and by the way guys the lvl's are in pounds so one level equals 12.5 lbs

[ibanezman88]

Originally Posted by Ilikebodybuilding

i stole the chest routine off jay cutler lol

really?
i didn't think that jay and i would do the same workout.
cuz i made that chest workout too. it's a coincidence that jay also made it up.
jay's workouts are usually WAAAAAY different from mine.

[ibanezman88]

how are you gaining so far?