File :-(, x, )
Anonymous
What's a good exercise-schedule for the gym for going there 3 times a week? I was there yesterday doing some benchpress, inclining benchpress, some stuff for my traps/shoulders.

I suppose I should do back/tri/bi-exercises tomorrow and ab/legs saturday?
>> Anonymous
set sail for fail
>> Anonymous
Yeah right, asking for advice is the path to failure.
>> Anonymous
     File :-(, x)
http://www.defrancostraining.com/articles/archive/articles_westside.htm
>> Anonymous
are you looking for some prettyboy workout or a real workout?
>> Anonymous
>>154680

He's looking for a 'curls for da gurlz' type workout. Don't even think about bringing up balancing things out with cardio.

Ideally:

Bicep curls: 2 sets of 3 reps at a weight 2x as high as he can handle. Bonus points if he can't even maintain form enough to hold the weight limply below his thighs.

Bench press: 3 sets of 1 rep. Bonus: spotter does 75% of the weight.

Chin ups: 3 in total (1 every 12 minutes while standing around the equipment talking about hockey and sports nutrition (that they don't understand) with his friends all wearing affliction t-shirts). Bonus: Assisted. Pushed up from the balls.

Top off with some NO-XPLODE cause he hears that this is CHOICE BRAH.
>> Anonymous
>>154698

I love people who come into the gym, and just start curling.

fucking idiots, all of em.
>> Anonymous
>>154702

Whats wrong with curls, exactly?
>> Anonymous
>>154702
YEAHHHHHH

ELITIST MEATHEAD HOMO-RAGE

I HATE WHEN INEXPERIENCED PEOPLE ARE INEXPERIENCED THEY SHOULD KNOW EVERYTHING RIGHT AWAY RARRR
>> Anonymous
I don't get it, how did you guys figure out he was doing a pretty boy work out from OP's post?
>> Anonymous
>>154710

Nothing in and of themselves. Problem being that most people (mainly fratboy types) seem to want to target only the most visible muscles so they can have 'guns.' The fact that they become so unbalanced that they look fucking ridiculous is what makes this mentality retarded.

>>154698

Fratboy workout. Forgot lululemon pants and lacoste shoes.
>> Anonymous
>>154698
i loled
>> Anonymous
yeah, I don't understand whats wrong with curls, I mean I made 5x5 barbell curls is part of my normal workout. Granted if thats all you do of course your workout will totally blow...

But is it because there are other complex exercises that work the same muscles?
>> Anonymous
>>154716
nevermind I guess I got the message from this post :P
>> Anonymous
>>154716
I don't make fun of people doing curls, since I do accessory work (including curls). Of course, I have a strong base starting out with powerlifts and olympic lifts.

I just make fun of people with chicken legs. Just be happy 99% only know what muscle mags tell them. Makes it that much easier for us to be better athletes, not to mention look 10x better with a proportionate body.
>> Anonymous
>>154712

Well, you'd think before you go to the gym, doing potentially dangerous exercises, you might do a LITTLE research beforehand.

Also, I didn't say curls were bad, I mean I do em every once in a while. I mean, there are much, much better thhings I could do, but it's good ot mix it up. But when you walk into the gym, and run straight to curls, you're just a fucking idiot.
>> Anonymous
so guys whats your 1rm on curls
>> Anonymous
OP here,

All I'm looking for is some organization for when going to the gym. That's where a balanced schedule comes in..

To the guy mentioning cardio: I thought I wasn't supposed to do much cardio when working out. Aren't I supposed to gain weight?

I wanna get stronger muscles, both functional and visible. I'm skinny fat and absolutely not of the frat-boy mentality.

So, is the link>>154667
posted is the definitive workout then?

Thanks all.
>> Anonymous
>>154761
it is a good workout, but it does have many variables with which you can screw it up
i would suggest this one instead:
http://forum.bodybuilding.com/showthread.php?t=998224
a good program with less variables you can screw up
>> Anonymous
http://forum.bodybuilding.com/showthread.php?t=998224
>> Anonymous
>>154773
>>154774

Heheh. Yep do that one, it's a solid beginner routine to build a strong base.
>> Anonymous
Monday: Squat day. Additional exercises: More squats.

Wednesday: Bench day. Additional exercises: dips, military press.

Friday: Deadlift day. Additional exercises: chins, barbell rows.

5x5 routine.
>> Anonymous
Wow this is my first stop in /fit/. Who knew how many trolling faggots would be in here from /b/. Congrats on having a worthless forum that should probably be cut, losers.
>> Anonymous
>>154797

You sound like a winner.

Hello.