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  1. #1
    Senior Member Zorachus's Avatar
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    The Muscle Building Workout Routine

    Time for something new. I have been doing different variations of Jim Wendler's awesome 5/3/1 for a long time now. I love the 5/3/1 and all the different variations available, but after 2 yrs on it, doing several different variations, I need a break. I am in the mode for something fresh, change of a pace for now.

    A friend of mine tried this routine, for 6 months, and said he saw good gains in muscle on this, and this seems fun and fresh, so I'll give it a try for at least 3 months.

    http://www.aworkoutroutine.com/the-m...rkout-routine/


    Month 1 = April 2014

    - Bench Press 1RM = 210lbs
    - Deadlift 1RM = 310lbs
    - OH Press 1RM = 150lbs
    - Squats 1RM = 325lbs

    Week 1 @ 40% x 4 X ( 12 to 15 reps ) + 15 seconds rest pause on final set
    Week 2 @ 50% x 4 X ( 9 to 11 reps ) + 15 seconds rest pause on final set
    Week 3 @ 60% x 4 X ( 6 to 8 reps ) + drop set by - 30% on final set
    Week 4 @ 70% x 4 X ( 3 to 5 reps ) + drop set by - 30% on final set
    Last edited by Zorachus; 04-17-2014 at 05:39 AM.

  2. #2
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-14-14
    Week 1

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 50% of 1Rep Max = 210lbs
    4 sets of 12-15 reps.
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Rows
    3 sets of 6-8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 8 - 10 reps.
    40lbs x 10
    40lbs x 10
    40lbs x 10 ( did 9 )
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 10 -12 reps.
    70lbs x 12
    70lbs x 12
    70lbs x 12
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 10-12 reps.
    12lbs x 12
    12lbs x 12
    12lbs x 12
    1 minute rest between sets.

    - Barbell Curls
    2 sets of 10-12 reps.
    40lbs x 10
    40lbs x 10
    1 minute rest between sets.

    - Triceps Press-Downs
    3 sets of 15 reps.
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set
    1 minute rest between sets.
    Last edited by Zorachus; 04-17-2014 at 06:11 AM.

  3. #3
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 04-15-14
    Week 1

    - Romanian Deadlifts = 40% of 1Rep Max = 310lbs
    4 sets of 12-15 reps.
    110lbs x 12
    110lbs x 12
    110lbs x 12
    110lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Dumbbell Squat
    3 sets of 10-12 reps.
    35lbs ea x 12 ( did 10 )
    35lbs ea x 12 ( did 10 )
    35lbs ea x 12 ( did 10 + rest pause 15sec then 5 more )
    1-2 minutes rest between sets.

    - Seated Leg Curls
    3 sets of 8-10 reps.
    90lbs x 10 ( did 10 )
    90lbs x 10 ( did 10 )
    90lbs x 10 ( did 10 + res pause 15sec then 10 more )
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-17-2014 at 05:48 AM.

  4. #4
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 04-117-14
    Week 1


    - Barbell Shoulder Press = 40% of 1Rep Max = 150lbs
    4 sets of 12-15 reps.
    55lbs x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12 + 15 second Rest-pause on final set + ( did 6)
    2-3 minutes rest between sets.

    - Pull-Ups
    3 sets of 6-8 reps.
    BW x 8
    BW x 7
    BW x 6 + Rest-pause on final set + ( did 2 )
    2-3 minutes rest between sets.

    - Seated Cable Row
    3 sets of 10-12 reps.
    50lbs x 12
    50lbs x 12
    50lbs x 12
    1-2 minutes rest between sets.

    - Dumbbell Press
    3 sets of 8-10 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    1-2 minutes rest between sets.

    - Dumbbell Shrugs
    4 sets of 12 -15 reps.
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12
    1 minute rest between sets.

    - Barbell Curls
    3 sets of 12 - 15 reps.
    40lbs x 12
    40lbs x 12
    40lbs x 12 + 15 second Rest-pause on final set
    1 minute rest between sets.
    Last edited by Zorachus; 04-17-2014 at 06:09 AM.

  5. #5
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 04-18-14
    Week 1

    - Squats = 40% of 1Rep Max = 325lbs
    4 sets of 12-15 reps.
    120lbs x 12
    120lbs x 12
    120lbs x 12
    120lbs x 12 + 15 second rest pause on final set
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 8-10 reps.
    Bar x 8
    Bar x 8
    Bar x 8
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 10-12 reps.
    45lbs x 10
    45lbs x 10
    45lbs x 10
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-18-2014 at 05:54 PM.

  6. #6
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-21-14
    Week 2

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 50% of 1Rep Max = 210lbs
    4 sets of ( 9 to 11 reps )
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 11 + 15 second rest pause to failure ( did 7 )
    2-3 minutes rest between sets.

    - Rows
    3 sets of 9 -11 reps.
    50lbs x 10
    50lbs x 10
    50lbs x 11 + 15 second Rest-pause on final set ( did 11 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 9 - 11 reps.
    40lbs x 10
    40lbs x 10
    40lbs x 11 + 15 second Rest-pause on final set ( did 5 )
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 10 -12 reps.
    70lbs x 11
    70lbs x 11
    70lbs x 11 + 15 second Rest-pause on final set ( did 11 )
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 10-12 reps.
    12lbs x 12
    12lbs x 12
    12lbs x 10 + 15 second Rest-pause on final set ( did 7 )
    1 minute rest between sets.

    - Triceps Press-Downs
    3 sets of 15 reps.
    60lbs x 12
    60lbs x 12
    60lbs x 12 + 15 second rest pause on final set ( did 8 )
    1 minute rest between sets.
    Last edited by Zorachus; 04-21-2014 at 06:13 AM.

  7. #7
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    How long do your workouts normally last?

  8. #8
    Senior Member Zorachus's Avatar
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    The upper body workouts are around 45 minutes or so. And the Lower body little over 30 minutes.

  9. #9
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-02-14
    Week 3

    - Squats = 60% of 1Rep Max = 325lbs
    4 sets of 6 - 8 reps.
    190lbs x 8
    190lbs x 8
    190lbs x 8
    190lbs x 8 + Drop set 25% = 140lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 8 reps.
    20lbs Bar x 8
    20lbs Bar x 8
    20lbs Bar x 8 + Drop set 25% = 10lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 10-12 reps.
    55lbs x 8
    55lbs x 8
    55lbs x 8 + Drop set 25% = 40lbs
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  10. #10
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 05-05-14
    Week 3

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 70% of 1Rep Max = 210lbs
    4 sets of ( 3 to 5 reps )
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5 + Drop set immediately of 25% = 100lbs
    2-3 minutes rest between sets.

    - Rows
    3 sets of 5 reps.
    70lbs x 5
    70lbs x 5
    70lbs x 5 + 25% drop set = 55lbs to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 6 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + 25% Drop set = 35lbs
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 6 reps.
    90lbs x 6
    90lbs x 6
    90lbs x 6 + 25% Drop set = 70lbs
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 8 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8 + 25% Drop Set = 12lbs
    1 minute rest between sets.

    - Triceps Press-Downs
    4 sets of 6 reps.
    80lbs x 6
    80lbs x 6
    80lbs x 6
    80lbs x 6 + 25% Drop set = 60lbs
    1 minute rest between sets.
    Last edited by Zorachus; 05-04-2014 at 09:28 PM.

  11. #11
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 05-06-14
    Week 4

    - Romanian Deadlifts = 70% of 1Rep Max = 310lbs
    4 sets of 3 - 5 reps.
    195lbs x 5
    195lbs x 5
    195lbs x 5
    195lbs x 5 + Drop set 25% = 150lbs
    2-3 minutes rest between sets.

    - Dumbbell Squat
    3 sets of 8 reps.
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8 + Drop set 25% = 30lbs
    1-2 minutes rest between sets.

    - One-Arm Dumbbell row
    4 sets of 6 reps
    50lbs x 6
    50lbs x 6
    50lbs x 6
    50lbs x 6 + Drop set 25% = 35lbs

    - Seated Leg Curls
    3 sets of 8-10 reps.
    100lbs x 8
    100lbs x 8
    100lbs x 8 + Drop set 25% = 70lbs
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  12. #12
    Senior Member Zorachus's Avatar
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    Been sick the past couple of weeks, had to take time off.

  13. #13
    Senior Member Zorachus's Avatar
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    Upper Body A
    DELOAD 07-04-14
    Week 10

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 50% of 1Rep Max = 230lbs
    3 sets of 8 reps.
    110lbs x 8
    110lbs x 8
    110lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 9 - 11 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    3 sets of 8 reps.
    65lbs x 8
    65lbs x 8
    65lbs x 8
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 8 reps
    25lbs x 8
    25lbs x 8
    25lbs x 8

    - Close-Grip Barbell Bench Press
    3 sets of 8 reps
    55lbs x 8
    55lbs x 8
    55lbs x 8

    - Pushups
    2 sets ( Higher reps as weeks go on )
    BW x 10
    BW x 10

  14. #14
    Senior Member Zorachus's Avatar
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    DELOAD

    Lower Body A
    07-05-14
    Week 10

    - Bent Over Two-Dumbbell Row
    4 sets of 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Wide-Grip Pulldown to chest
    3 sets of 10 reps
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Straight-Arm Pulldown
    3 sets of 10 reps
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Seated Cable Rows
    3 sets of 10 reps
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Barbell Curl
    4 sets of 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Concentration Curls
    3 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Weighted Crunches
    10lbs x 20reps x 3

  15. #15
    Senior Member Zorachus's Avatar
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    Upper Body B
    Monday 07-07-14
    Week 11

    - Dumbbell Shoulder Press = 60% of 1Rep Max = 170lbs
    4 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + 30% Drop set IMMEDIATELY of 30lbs
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 8 reps
    20lbs x 8
    20lbs x 8
    20lbs x 8 + 30% Drop set IMMEDIATELY of 15lbs

    - Upright Dumbbell Row
    3 sets of 8 reps.
    30lbs x 8
    30lbs x 8
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Seated Bent-Over Rear Delt Raise
    15lbs x 8
    15lbs x 8
    15lbs x 8 + 30% Drop set IMMEDIATELY of 12lbs

    - Smith machine shrug
    4 sets of 8 reps
    130lbs x 8
    130lbs x 8
    130lbs x 8
    130lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs

    - Seated Calf Raise
    4 sets of 20 -25 reps

  16. #16
    Senior Member Zorachus's Avatar
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    Lower Body B
    Tuesday 07-08-14
    Week 11

    - Squats = 50% of 1Rep Max = 350lbs
    4 sets of 8 reps.
    165lbs x 8
    165lbs x 8
    165lbs x 8
    165lbs x 8 + 30% Drop set IMMEDIATELY of 115lbs
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 8 reps.
    110lbs x 8
    110lbs x 8
    110lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs

    - Romanian Deadlift
    4 sets of 8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8
    60lbs x 8

    - Lying Leg Curls
    3 sets of 8 reps
    65lbs x 8
    65lbs x 8
    65lbs x 8

    - Weighted Crunches
    3 x sets of 15 reps.
    1 minute rest between sets.

  17. #17
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    Nice work, brutha!

  18. #18
    Senior Member Zorachus's Avatar
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    Bench
    Wave - B2 - Month 2
    Monday 11-23-14

    - Bench Press = 1RM 205lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP 40% x 5 = 70lbs
    WARMUP 50% x 3 = 90lbs
    130lbs x 3
    150lbs x 3
    165lbs x 3+

    - Dumbbell Press @ 60% = 4 x 9
    110lbs x 9
    110lbs x 9
    110lbs x 9
    110lbs x 9
    + 30% less weight = 80lbs x 8

    - Close-Grip Front Lat Pulldown = 4 x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9
    + 30% less weight = 50lbs x 8

    - Push ups
    3 sets X 10 ( next wave do 10 )
    Last edited by Zorachus; 11-23-2014 at 08:53 AM.

  19. #19
    Senior Member Zorachus's Avatar
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    Deadlift
    Wave - C2 - Month 2
    Tuesday 11-25-14

    - Deadlift = 1RM 260lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10 reps x Bar
    WARMUP = 5 reps x 100lbs
    WARMUP = 3 reps x 120lbs
    160lbs x 3
    190lbs x 3
    210lbs x 3+

    - Dumbbell Rows @ 6-% = 4 x 9
    40lbs x 9
    40lbs x 9
    40lbs x 9
    40lbs x 9
    + 30% less weight = 30lbs x 8

    - Lat Pulls @ 60% = 4 x 9
    80lbs x 9
    80lbs x 9
    80lbs x 9
    80lbs x 9
    + 30% less weight = 60lbs x 8

  20. #20
    Administrator chris mason's Avatar
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    Zorachus,

    Glad to have you here!

    I wanted to chime in about your routine. Assuming you are natural, I think your volume is excessive and you would experience significantly greater progress if you literally cut your working sets in half. I know what you are going to think, but give it a try and see what happens.

  21. #21
    Senior Member Zorachus's Avatar
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    OH Press
    Wave - D2 - Month 2
    Thursday 11-27-14

    - OH Press = 1RM 135lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP = 5 reps x 50lbs
    90lbs x 3
    100lbs x 3
    110lbs x 3 +

    - DB Military Press @ 60% 4 sets of 9 reps
    70lbs x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9
    + 30% less weight = 50lbs x 7

    - Upright Rows: 4 sets of 9 reps
    25lbs x 9
    25lbs x 9
    25lbs x 9
    25lbs x 9
    + 30% less weight = 20lbs 7

    - Side Laterals: 3 sets x 9 reps
    15lbs x 9
    15lbs x 9 + 30% less weight = 10lbs X 7
    Last edited by Zorachus; 11-27-2014 at 10:24 AM.

  22. #22
    Senior Member Zorachus's Avatar
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    Squat
    Wave - A3 - Month 2
    Sunday - 11-30-14

    - Squats = 1RM 310lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = 10reps x Bar
    WARMUP = 5 reps x 90lbs
    210lbs x 5
    240lbs x 3
    265lbs x 1+

    - Hack Squats = 3 x10
    50lbs x 10
    50lbs x 10
    50lbs x 10 + 30% less weight do 5

    - Leg Extensions = 4 x 6
    110lbs x 6
    110lbs x 6
    110lbs x 6
    110lbs x 6
    + 30% less weight = 80lbs x 6

    - Leg Curls = 4 x 6
    55lbs x 6
    55lbs x 6
    55lbs x 6
    55lbs x 6
    + 30% less weight = 40lbs x 6

    - Ab Wheel
    3 sets X 12

  23. #23
    Senior Member Zorachus's Avatar
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    Doing a deload, haven't lifted in a few weeks, was having some strange hemorrhoid issue, that got worse after heavy lifting. Will try again now.

  24. #24
    Senior Member Zorachus's Avatar
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    Bench
    Wave - B1 - DELOAD
    Thursday 12-11-14

    - Bench Press = 1RM 205lbs @ 40% x 5, 50% x 5, 60% x 5
    WARMUP = 10reps x Bar
    WARMUP = 8 reps x 50lbs
    70lbs x 5
    90lbs x 5
    110lbs x 5 + 15 second rest pause do 5 more

    - Dumbbell Press - DELOAD @ 40% = 4 x10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Push ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Tricep Pushdowns = 3 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 12-15-2014 at 06:00 AM.

  25. #25
    Senior Member Zorachus's Avatar
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    Deadlift
    Wave - C1 - DELOAD
    Saturday 12-13-14

    - Barbell Rows = 1RM 120lbs @ 40% x 5, 50% x 5, 60% x 5
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    40lbs x 5
    50lbs x 5
    70lbs x 5

    - Dumbbell Rows = 4 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Lat Pulldowns = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Weighted Situps = 3 x 12
    3 sets X 12
    Last edited by Zorachus; 12-15-2014 at 06:00 AM.

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