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Thread: My routine any suggestions

  1. #1
    Senior Member
    Join Date
    Mar 2002
    Posts
    127

    My routine any suggestions

    Workout Routine

    Day 1
    Shoulders, Triceps and Biceps

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps
    Standing Curls: 2 x 10 reps
    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps
    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Crunches 4*8-10 reps
    Treadmill .33 walk/run

    _______________________________________

    Day 2 : Chest and Back

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps
    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Crunches 4*8-10 reps
    Treadmill .33 walk/run

    __________________________________

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Crunches 4*8-10 reps
    Treadmill .33 walk/run

    ____________________________________


    Day 4

    Take it light

    Crunches 1*8-10 reps
    Treadmill .25 walk/run
    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    ________________________________

    Day 5

    Close-Grip Bench Press 2*6-8 reps
    Pulley Pushdown 2*6-8 reps
    Dips 2*6-8 reps

    Crunches 4*8-10 reps
    Treadmill .33 walk/run

    ________________________________________

    Day 6

    Crunches 4*8-10 reps
    Treadmill .33 walk/run
    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps
    Standing Curls: 2 x 10 reps

    ___________________________

    Day 7 Off

    ________________________________

    what diet should I go on a low calorie diet or a ckd diet here are my stats

    5'4
    160lbs
    Age 15

  2. #2
    As I Am Paul Stagg's Avatar
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    Dec 2000
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    Bump.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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