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Anonymous
Alright /fit/,

Let's see your routines or routines you have found that are effective. Routines for weight loss and beginners preferred, but all routines welcome.
>> Anonymous
bump
>> Anonymous
day 1:
bench 5X5
noneccentric bench 1X5
Incline bench 3X5
Decline flies 3X10
Explosive arnolds 3X10
Clean and press 4X5
reverse flies 3X10

day 2
chin ups 3X5
Deadlift 3X5
Romanian deadlift 3X5
Snatch Grip Deadlift 2X5
Pull downs 6X5
Rows 3X5
Shrugs 3X30
Tireflip 10,9,8,7,6,5,4,3,2,1 with a set of 5 burpees betwwen

Day 3 rest

day 4
3X4 straight bar curl
3X5 straight bar curl
3X8 skull crushers
3X5 behind head extensions
3X5 hammer curls
3X40m farmers walk
hit tire with sledge hammer until forearm fatigue with sets of pushups focusing on tricepts in between

Day5
3X5 competition squats super set with 40m dash
3X5 ass to grass squats
3X10 explosive leg extensions
3X12 sumo style tire flip super set with 20m of lunges

day 6 rest

day 7 repeat

abs every other day 3X15 weighted situps
>> Anonymous
>>227320
That looks way too fucking complicated.
>> Anonymous
To poor for a gym, so I use this along with push ups, chin ups, etc

http://www.bodybuilding.com/fun/mraz4.htm