[mbt9000]

ok whats best a upper/lower body split or a circuit training for muscle mass and rippeness to show abs like this http://www.punisher-art.com/misc_art...ie_still_4.jpg



Circuit Workout
Monday: Circuit A
Tuesday: Off or Cardio
Wednesday: Circuit B
Thursday: Off or Cardio
Friday: Circuit C
Saturday: Off
Sunday: Off or Cardio



or
Upper/Lower Body
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off or Cardio
Thursday: Upper Body
Friday: Lower Body
Saturday: Off
Sunday: Off or Cardio

[chrispghmuscle]

in a gay tone, ( oh he's so manly) should see him with his shirt off..

ahahahah.. yeah he is built.. The punisher was a cool movie, loved the GTO. why do they always have to wreck the cool car. damn it I hate that..

[Ilikebodybuilding]

it looks alright just make sure to train big muscles before small on the lower/upper days like shoulders before bi's e.t.c and youll do fine

[mbt9000]

lol, i know i cant believe they destroyed the 1968 Pontiac GTO, im gunna get that car wen im asmy 9 in welding, but im not gay lol, i just see thats the perfect size for me, but in a teenage form, but whats a good upper/ lower body split would this be good,

Upper
3 x 05 Bench Press
3 x 10 Pullups
3 x 10 Shoulder Press
2 x 12 Bicep Curls superset
2 x 12 E-Z Tricep Entension
2 x 20 Situps (Changes)
2 x 15 Supermans (Changes)

Lower:
3 x 20 Bodyweight Squats supersetted
3 x 10 Leg Extensions
3 x 10 Stiff Leg Deadlifts supersetted
3 x 10 Leg Curls
2 x 20 Calve Raises supersetted
2 x 20 Shin Raises


hows this?


AND IS IT OK TO CHANGE THE AB AND LOWER BACK EXERCISE EACH WORKOUT OR WHEN I FEEL LIKE IT? FOR VARIATION BECAUSE I KNOW PEOPLE DO THAT ALSO?

write back

[mbt9000]

can you write back dungeon guys :)

[Ilikebodybuilding]

right i wouldnt do your abs and that other thing last as your abs are quite a large muscle try doing it either before or after your back and superest your arms for changing exercises i would do it probably change every 2 weeks so you do your outer lats, lower lats, middle back and lower back in an 8 week period also put some traps like shrugs or try doing upright rows instead of shoulder presses

hope it helps

[mbt9000]

Monday: Upper
3 x 05 Bench Press
3 x 10 Pullups
2 x 20 Situps supersetted
2 x 15 Supermans
3 x 10 Shoulder Press
2 x 12 Bicep Curls supersetted
2 x 12 E-Z Tricep Entension

Tuesday: Lower Body:
3 x 20 Bodyweight Squats supersetted
3 x 10 Leg Extensions
3 x 10 Stiff Leg Deadlifts supersetted
3 x 10 Leg Curls
2 x 20 Calve Raises supersetted
2 x 20 Shin Raises


Thursday: Upper Body:
3 x 05 Incline Bench Press
3 x 10 Lat Pulldowns
2 x 20 Bicycle Crunches supersetted
2 x 15 Supermans
3 x 10 Upright Rows
2 x 12 Hammer Curls supersetted
2 x 12 Tricep Pushdowns

Friday: Lower Body:
3 x 15 Dumbbell Squats supersetted
3 x 10 Leg Curls
3 x 10 Leg Extensions supersetted
3 x 10 Stiff Leg Deadlifts
2 x 20 Single Leg Calve Raises supersetted
2 x 20 Shin Raises


Like This? write back

[mr_bhana]

It not bad, but why are you doing BW squats?

[Ilikebodybuilding]

looks ok dont do bw squats though no point unless you can feel them loads on thursday though i wouldnt do lat pulldowns do like dbell rows or low rows to work another part of your lats and pullups do you mean wide grip chins or what bro

[mbt9000]

ok ive been looking around and found out about Squats and milk, and heard its got great reveiws so ive been hunting around and found a great workout website that has tonnes of squats and milk workouts also different types of workouts too so which would be best variation of squats and milk out of these

Squats & Milk

Variation 1:
Bench Press 2 x 12
Squats (Breathing) 1 x 20
Pullovers 1 x 20
Rows 2 x 15

Variation 2:
Dips 2 x 12-15
Squats (Breathing) 1 x 20
Pullovers 1 x 20
Chins 2 x 12-15

Variation 3:
Overhead Press 2 x 12
Squats (Breathing) 1 x 20
Pullovers 1 x 20
Power Cleans 1 x 20
Pullovers 1 x 20

Variation 4: (Deadlift Variation)
Overhead Press 2 x 12
Deadlifts (Breathing) 1 x 20
Pullovers 1 x 20
Rows 2 x 15

or should i go on a simple workout like this one i like too

Pack On The Mass:
Dips
Rows
Overhead Press
Pulldowns
Squats

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. You can also throw in ab work on both days if you so chose. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.


the reason i dont like the workout i made was it was too long im not lazy i just prefer short and intense workout,
the website has a upper/lower body 2 day a week workout heres an example:

2 DAY UPPER/LOWER BODY WORKOUT
Day One: (Upper)
Bench Press
Overhead Press
Triceps Pressdowns

Day Two:
Squats or Deadlifts
Pulldowns or Chins
Abs

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.



so what do you reccomend because i like short but intense workouts myself, its how i feel comfertable thats all.. and not get bored..

HOPE THIS ISNT MUCH TROUBLE GUYS, I NEED TO ASK YOU LOT BECAUSE YOUR MUCH WISER MINDS TO TRAINING THAN I AM :) THANKYOU

MICHAEL :)

[Ilikebodybuilding]

so it looks to me that all your variations consist of legs, back, shoulders, triceps, chest but thet way youve planned it in my opinion you could do in 20-25 mins me personally if i wanted to train like that i would go like this:

Day one:

chest (superset) back
shoulders (superset) traps
biceps (superset) triceps

so its still short but more intense so it could look like this

flat press (ss with) wide grip chins
overhead press (ss with) dbell shrugs
seated dbell curls (ss with) tricep pressdowns

but change it in the same week so it like this

incline press (ss with) low rows
side laterals (ss with) haney shrugs
Bbell curls (ss with) skull crushers e.t.c

then lower body and abs i dont think you have to mix this one up too much though every few weeks change something but not the whole thing

squats/deadlifts
sit ups
calve raises
rear delt flys

heres what i thought up you need to train everything to get a good physic if you dont you end up lacking in one thing and being overwhelmed by something else mix it up add things drops sets supersets the lot bro they all work when your training compound like this

hope it helps

[mbt9000]

so like this:

Monday: Upper
3 x 05 Bench Press (ss with) 3 x 10 Chinups
3 x 10 Overhead Press (ss with) 3 x 15 DB Shrugs
3 x 12 Seated DB Curls (ss with) 3 x 12 Tricep Pushdowns

Tuesday: Lower
1 x 20 Ass To Grass Squats
2 x 20 Situps (ss with) 2 x 20 Calve Raises
3 x 10 DB Rear Delt Flyes

Wednesday: Off

Thursday: Upper
3 x 05 Incline Bench Press (ss with) 3 x 10 Pullups
3 x 10 Side Laterals (ss with) 3 x 15 Haney (Behind) Shrugs
3 x 10 Barbell Curls (ss with) 3 x 10 E-Z Tricep Extensions

Friday: Lower
1 x 20 Ass To Grass Squats
2 x 20 Situps (ss with) 2 x 20 Calve Raises
3 x 10 DB Rear Delt Flyes


something like that, i dont know what haney shugs are and i cant do skull crushers on my bench so i change it to e-z tricep extension,

also is it ok not to go heavy on squats, because i use a light weight but go ass to grass, and it is really hard t get 10 even with light weight, so im gunna stay light with squats but always go Ass to grass with them to make them really difficult lol,


and one more question, i got hurt in my lower back a week and a half ago, (gt speared) playing football (soccer) and i think the guy re-injured me, so its the right hand side, near wear they call, ''love handles'' it hurts when i lean to the left, it doesnt hurt when i lean the other way, do you think it could be a trapped nerve, because its bugging me, ill prob see the doctor, but he'll say same, ''keep off lifting of any kind, and heres your prescription'' but weight lifting didnt do it this time, i got injured the 1st time by heavy ass squats lol

write back thanks