[mbt9000]

ok ive stopped using the bench due to lack of space, and clutter, so ive decided to get onto a bodyweight & dumbbell workout to get cut up, because a lass told me my body is shit (meanin no definition just muscle bulk) i was shocked because i know she speaks her mind, but wow it was a kick up the arse!, so i said to myself i need to book up my ideas, ill still keep drinking 1-2days a week, (depending on money) and start quiting smoking, and she doesnt like smokers, and shes pregnant so i dont wana harm the baby due to passive smoking so i need to get my ass in fighting fit shape! so my question is do you like it and is it good? (btw each workout hits all muscle groups)

J Dumbbell & Bodyweight 5 Day Split J


Monday: Chest
3 x 20 Elevated Pushups
3 x 20 Normal Pushups
3 x 10 Dips
3 x 05 One-Arm Pushups (Both Sides)

Tuesday: Legs
3 x 20 Bodyweight Squats
3 x 15 Toe Touches
3 x 15 Calve Raises
3 x 15 Shin Raises

Wednesday: Back
3 x 10 Pullups
3 x 10 Chinups
3 x 20 DB Rows
3 x 10-15 Hyperextensions

Thursday: Shoulders
3 x 10 DB Shoulder Press
3 x 10 Side Laterals
3 x 10 Front Laterals
3 x 15 Rear Delt Flyes

Friday: Bi’s, Tri’s & Forearms
3 x 10 Alt. DB Curls
3 x 10 Alt. DB Hammer Curls
3 x 10 DB Tricep Extension
3 x 10 Kickbacks
2 x 10 Forearm Rollers @ 2.5kg

[MikeNYY420]

Not one that I would personally use, this should get you pretty cut though, but you'll have to expect some strength loss. And don't forget the cardio.

[robbyybt]

What bf% are you at? Find that out before starting this routine.

[mbt9000]

around 14 and a half %

[robbyybt]

Right well thats why you dont have any definition. Take a look at this, look at John Stone in the first pictures in posts 6 and 9. In post 6 hes 14% bf and not very defined where as in post 9 hes 9% bf and has good defenition.
Body Fat Percentage - A Visual Guide - John Stone Fitness Forums (best pics I could find)

Stick to the routine you were doing but just go on a cutting diet and try to get aroung 8-9% bf and youll be alot happier. If you cant do the same routine then still do one focusing on weights and not bodyweight exercises.

[islander]

thats exactly what i was going to say robby! sounded like a pretty bitchy thing to say sounds like she dosnt know what the the fuck shes talking about to me. sorry just sounded like negative criticism to me. good you got your ass in gear and stopped smoking and got you inot a new rountine but if your bulky with muscle you have definition just have to be a really low bf to see it. i know there is alot of what i think is called connective muscles that some bbers are lacking that by using your own body weight and doing polymetric type exersice and ya def db over machines even will contribute and enhance you over all strength and 'definition'. take a look at zirs routine i think hes into his own bodyweight kinda exercises.

[mbt9000]

hey islander, the lass is usin me for money it seems, she was havin stomache problems and coz i care i tried to help and she got all bitchy on my ass and hung up and told me to stop txting her so i did and my friends told me that shes usin me for £££ and it seems that way coz i spent 200£ on her and she didnt spent a penny of her own coin, but now im dry of dough, she left me out to hang, so today she sed she still wants to be friends, but funny thing is her friends had to make decisions for her like this txt she sent me''my friends dont want me to see u no more'' lol but really, my main size i wanna get is well like ZIR RED Hes perfectly proportioned in my eyes and size isnt too big nor too small and if ur correct that he's into using his own bodyweight then gawd! hes my training inspiration! (i hope he hears this!)



(AND ISLANDER, I HAVE DEFINITION AND MUSCLE CONNECTION E.G SHOULDERS CONNECTING TO CHEST ETC, BUT IM WANTING MORE CUTS AND BODYWEIGHT AND DUMBBELL EXERCISES ARE MY WAY TO GO, I TRAIN HEAVY (3 X 10-15 HEAVY WEIGHT) AND SOME HIGH REPS FOR MORE CUTS, LIKE ZIR RED )

[ZiR RED]

Thanks MTB.

Don't let girls influence your thoughts like that, especially don't let them walk all over you. You have a lot to learn grasshopper. Find one that supports your thoughts, but isn't afraid to smack you when you're being a dumbass.

Anyhow, i think you need to encorporate resistance into your leg day and chest day. I also think you can combine these into a few full body workouts each week.

And quit smoking. I hate smoke. Its nasty, its a waste of moeny, and it kills your health.
1 pack a day puts equal strain on your heart to carrying 50-75 extra pounds of fat.

Br

[mbt9000]

your welcome Red, im actually sore as hell in chest and ab area today its unbelievable but i enjoy training with my own bodyweight and dumbbells it feels natural, and i dont like to use the bench thats just my opinon, but do you think the 5 day split will work for proportion (mass & cut) because i wanna get the look of the punisher, like a vigilante hero type of look, perfect size and cut-ness because on wikipedia it says the punisher goes through rigerous daily calesthenic workout (reason being his military background) and thats the type of training i enjoy, i cant wait for shoulders and arms, also back :P gunna be lovely :)

[Stone_Sour]

yep, i agree with br. dont let girls influence your thoughs. the girl i was with for almost 3 years ( 1 month short of 3) her and i broke up 2 days ago. feels like shit but hey, at least the heads clear. keep your mind at the task at hand and dont let anything get in the way, and if it does. bench it over to the side

[MikeNYY420]

^ That really sucks man, but hey if you know it's the end of it just try to forget about it dwelling can't help anything.

[islander]

Originally Posted by mbt9000

because on wikipedia it says the punisher goes through rigerous daily calesthenic workout (reason being his military background) and thats the type of training i enjoy,

ahh ok. this is like the comic book punisher were talking about? see i knew that bitch sounded like trouble! stay away!!!