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Anonymous
can someone give me a good workout routine?

I would like to make it 3 times per week (M/W/F) and workout most parts of the body. Keep in mind that all I have are dumbells (20 lbs.) and my own body weight, oh and a pull up bar. So which days do I do certain exercises?

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>> Anonymous
who the fuck would want to make you a workout routine?
Stop being a little faggy bitch and come up with your own.
>> Anonymous
go buy a pool-card, swim 2times a week, run anytime you feel like it at least once a week...
dont be sad that you cant start fast, speed comes with time
>> gymn workout ben
ok, this is my workout try it and see if you like it, you will need more equiptment, or to visit a gymn, or you could find the alternative excersizes to the ones i suggest that you can do with dumbells (ie/ benchpress becomes frenchpress) You do 3 sets of increasing difficulty, the lightest weight first at 12 repititions, add some weight and do 10 repititions, and finally do a set of 8 repititions with a weight that is almost to hard to lift 8 times. This is called entropy and will increase your muscle size. Repeat this process for each excersize and your sorted. Additionally to doing the weights I also do half an hour on the excersize bike and 100 crunches (like sit ups) everyday.

Mondays Chest: benchpress, flypress, incline fly press.

Tuesdays Back (Trapezius): Lateral pulldowns, upright rowing, rowing machine, horizontal rowing.

Wednesday Tricepts: Tricept extensions, skull crushers, kickbacks.

Thursday Bicepts: curls, concentration curls and eazy curl bar to hit the peaks.

Friday Shoulders (Deltoids): Shoulder press, and lateral raises, inverse fly press, shrugs.

Saterday/Sunday Legs: Leg extensions, squats, claf raises, wide squats.

Repeat for a month and see the results.