[pokerg1]

Someone post up their spit rotine including every single excercise. I dont know much about it and willing to give it a shot. thanks

[mabo]

Training varies a little from week to week for me, but a basic idea of how I usually train is:

Monday:
Bench
DB Incline
2 arm DB extension
BB curl

Tuesday:
Deadlift
BB Row
Shrugs
Lat Pulldown
bent over laterals

Thursday:
Standing Press
DB push press
upright row
DB laterals
Close grip bench

Friday:
Squat
Leg Press
Hamstring curl
Calf raise

Increase weight and lower reps each set for the big exercises, up to 2-3 sets of 2-6 reps for the heavy sets. Everything else is kept 8-12, 3-5 sets depending on how it feels.

[thenewbreed]

workout routine begginer

1. chest,triceps bench press 3x10 ,incline press 3x10 , dumbell flyes 3x10.
skull crushers 3x10 ,dips 3xfailure
2. back,bis chinups,barbell row, t-bar row, dumbell row
barbell curl, incline dumbell curl
3. shoulders,abs military press,laterals,upright row,shrugs
incline situps, rope crunches
4. thighs,calves squats,leg press, deadlifts,leg curl
seated calf raise,leg press calf raises

[TylerDurden389]

Monday and Thursday - Abs, Back, Biceps, and Forearms
Tuesday and Friday - Lower back and Legs
Wednesday and Saturday - Shoulders, Triceps, and Chest

I do 4 exercises for the big muscles (Chest, Shoulders, Back and Quads), and 3 exercises for the small ones (Bis, Tris, Forearms, Abs, Hams, and Calves). I do 4 sets for each exercise, but the first is just a warm-up. So basically, 16 sets for big muscles and 12 for small ones. Each workout is typically 44-48 sets. Takes me roughly an hour 45.

Some may look at this as extreme, but I find it's the only way to get stronger. This is because I don't do the same exercises every workout, which is also why I haven't listed which ones I do. In all truth it's probably not much different than what everyone else does. Only difference is I workout at home so I don't have too many machines.