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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Need new routine....help

R

RABS

New member
What do you guys out there advise for a workout routine?
Since I'll be juicing soon I think I need to change up my routine. What excersises do you think should be done for the muscles? Weight I'll do to my own strength.

Each muscle group would be good.
 
Day One – CHEST/TRIS
10 minutes on steep incline treadmill at fast pace
BB Bench Press – w/u, 12, 10, 8, 6
Incline DB Press – 10, 8, 6
DB Bench Press – 8, 8, 8
Incline DB Flye – 12, 12, 12
Cable Pressdown – 12, 10, 8, 8
Overhead cable press – 12, 12, 12
DB Kickbacks – 12, 12, 12
and maybe dips

Day Two – CARDIO/ABS
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Three – BACK/BIS
Deadlift w/u, 10, 10, 8, 8 – at least every other week
Front Pull-Downs 10, 10, 8, 8
Rev. Grip BB row 8, 8, 8
Behind Neck Pull-down 10, 10, 10
DB row 8, 8
BB Curl 10, 8, 8
DB Preacher Curl 8, 8
DB Hammer Curls or Rev. Grip Curls 10, 10, 10

Day Four – DELTS/TRAPS/CARDIO
10 minutes on steep incline treadmill to get heart rate up
Behind Neck Press w/u, 12, 10, 8, 8
Rear Delts on H.S. machine 12, 10, 10, 10
Lateral DB Raises 10, 10, 10
Front DB Raises 12, 12
BB Shrug 8, 8, 8, 8
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR

Day Five – OFF

Day Six – CARDIO/ABS
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Seven – CHEST/TRIS
10 minutes on steep incline treadmill at fast pace
BB Bench Press – w/u, 12, 10, 8, 6
Incline DB Press – 10, 8, 6
DB Bench Press – 8, 8, 8
Incline DB Flye – 12, 12, 12
Cable Pressdown – 12, 10, 8, 8
Overhead cable press – 12, 12, 12
DB Kickbacks – 12, 12, 12
and maybe dips

Day Eight – OFF

Day Nine – BACK/BIS/CARDIO
Deadlift w/u, 10, 10, 8, 8 – at least every other week
Front Pull-Downs 10, 10, 8, 8
Rev. Grip BB row 8, 8, 8
Behind Neck Pull-down 10, 10, 10
DB row 8, 8
BB Curl 10, 8, 8
DB Preacher Curl 8, 8
DB Hammer Curls or Rev. Grip Curls 10, 10, 10
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR

Day Ten – DELTS/TRAPS/ABS
10 minutes on steep incline treadmill to get heart rate up
Behind Neck Press w/u, 12, 10, 8, 8
Rear Delts on H.S. machine 12, 10, 10, 10
Lateral DB Raises 10, 10, 10
Front DB Raises 12, 12
BB Shrug 8, 8, 8, 8
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Eleven – CARDIO
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Three different inner core strengthening exercises

Day Twelve – OFF

Day Thirteen – CHEST/TRIS
10 minutes on steep incline treadmill at fast pace
BB Bench Press – w/u, 12, 10, 8, 6
Incline DB Press – 10, 8, 6
DB Bench Press – 8, 8, 8
Incline DB Flye – 12, 12, 12
Cable Pressdown – 12, 10, 8, 8
Overhead cable press – 12, 12, 12
DB Kickbacks – 12, 12, 12
and maybe dips

Day Fourteen – CARDIO/ABS
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Fifteen – BACK/BIS
Deadlift w/u, 10, 10, 8, 8 – at least every other week
Front Pull-Downs 10, 10, 8, 8
Rev. Grip BB row 8, 8, 8
Behind Neck Pull-down 10, 10, 10
DB row 8, 8
BB Curl 10, 8, 8
DB Preacher Curl 8, 8
DB Hammer Curls or Rev. Grip Curls 10, 10, 10

Day Sixteen - OFF
 
decem said:
Day One – CHEST/TRIS
10 minutes on steep incline treadmill at fast pace
BB Bench Press – w/u, 12, 10, 8, 6
Incline DB Press – 10, 8, 6
DB Bench Press – 8, 8, 8
Incline DB Flye – 12, 12, 12
Cable Pressdown – 12, 10, 8, 8
Overhead cable press – 12, 12, 12
DB Kickbacks – 12, 12, 12
and maybe dips

Day Two – CARDIO/ABS
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Three – BACK/BIS
Deadlift w/u, 10, 10, 8, 8 – at least every other week
Front Pull-Downs 10, 10, 8, 8
Rev. Grip BB row 8, 8, 8
Behind Neck Pull-down 10, 10, 10
DB row 8, 8
BB Curl 10, 8, 8
DB Preacher Curl 8, 8
DB Hammer Curls or Rev. Grip Curls 10, 10, 10

Day Four – DELTS/TRAPS/CARDIO
10 minutes on steep incline treadmill to get heart rate up
Behind Neck Press w/u, 12, 10, 8, 8
Rear Delts on H.S. machine 12, 10, 10, 10
Lateral DB Raises 10, 10, 10
Front DB Raises 12, 12
BB Shrug 8, 8, 8, 8
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR

Day Five – OFF

Day Six – CARDIO/ABS
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Seven – CHEST/TRIS
10 minutes on steep incline treadmill at fast pace
BB Bench Press – w/u, 12, 10, 8, 6
Incline DB Press – 10, 8, 6
DB Bench Press – 8, 8, 8
Incline DB Flye – 12, 12, 12
Cable Pressdown – 12, 10, 8, 8
Overhead cable press – 12, 12, 12
DB Kickbacks – 12, 12, 12
and maybe dips

Day Eight – OFF

Day Nine – BACK/BIS/CARDIO
Deadlift w/u, 10, 10, 8, 8 – at least every other week
Front Pull-Downs 10, 10, 8, 8
Rev. Grip BB row 8, 8, 8
Behind Neck Pull-down 10, 10, 10
DB row 8, 8
BB Curl 10, 8, 8
DB Preacher Curl 8, 8
DB Hammer Curls or Rev. Grip Curls 10, 10, 10
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR

Day Ten – DELTS/TRAPS/ABS
10 minutes on steep incline treadmill to get heart rate up
Behind Neck Press w/u, 12, 10, 8, 8
Rear Delts on H.S. machine 12, 10, 10, 10
Lateral DB Raises 10, 10, 10
Front DB Raises 12, 12
BB Shrug 8, 8, 8, 8
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Eleven – CARDIO
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Three different inner core strengthening exercises

Day Twelve – OFF

Day Thirteen – CHEST/TRIS
10 minutes on steep incline treadmill at fast pace
BB Bench Press – w/u, 12, 10, 8, 6
Incline DB Press – 10, 8, 6
DB Bench Press – 8, 8, 8
Incline DB Flye – 12, 12, 12
Cable Pressdown – 12, 10, 8, 8
Overhead cable press – 12, 12, 12
DB Kickbacks – 12, 12, 12
and maybe dips

Day Fourteen – CARDIO/ABS
30 minutes steep incline treadmill (or maybe jogging on treadmill or maybe recumbent bike) – at 75-85% HR
Decline Sit-Ups 10, 15, 20, 20, 15, 10
Incline Leg-Lifts 15, 15, 15, 15

Day Fifteen – BACK/BIS
Deadlift w/u, 10, 10, 8, 8 – at least every other week
Front Pull-Downs 10, 10, 8, 8
Rev. Grip BB row 8, 8, 8
Behind Neck Pull-down 10, 10, 10
DB row 8, 8
BB Curl 10, 8, 8
DB Preacher Curl 8, 8
DB Hammer Curls or Rev. Grip Curls 10, 10, 10

Day Sixteen - OFF
Click to expand...

Is it me or don't I see legs in this routine?

Maxx >>>>>
 
LMAO!!! Yeah decem where did you cut and paste that shit from? I know it's not yours. Plus you forgot to add jumping jacks and toe touches.
 
Thanks Decem

Hey thanks Decem bro. Really appreciate you taking the time to write all that shit down....I'll check it out more and give it a try.

Thanks again.
 
Workout 1 - Back

Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises

Workout 2 - Chest

Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements

Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
 
You can never go wrong sticking with compoud movements - squats, bench, dead lifts, power cleans. They build the most mass and strength. I always have those in every routine. I also love stiff legged DL's for hams and when you do leg curls (hams) make sure to keep your toes pointed straight. It puts all the focus on the hams. It's harder but it works.
 
Maxx Out said:


Is it me or don't I see legs in this routine?

Maxx >>>>>
Click to expand...


oh yeah.. i don't do legs....

RABS.. unless you're genetically gifted in the leg dept.. then you'll need to add legs in there somewhere... if it were me.. i'd probably just take out one of the cardio days and throw legs in...


enigmaxxx.. actually dude.. it is mine.. now just what the hell's so funny buddy.....?? lol.. seriously though... it is..
 
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