File :-(, x, )
Anonymous
hey /fit/ posted here before...

I've gotten suggestions to work on my traps and deltoids, and I started to do that 2 weeks ago. Since last week though, I haven't worked out. I'm kinda busy and it would be a tl;dr to explain. Coming up, I'll be able to find time.

What's a good workout routine with free weights for me to do. I'd like to work legs a little more than before. I was thinking of starting to do pistols. Also, looking for suggestions for upper body. Here's my old routine.

-30 minute run
-Preacher curls 8,8,10
-Wrist rollers 3,3,4
-Deltoid front raises 8,8,10
-Dumbell flies 8,8,10
-Military press 8,8,10
-Bench press 8,8,10
-Tricep lifts 8,8,10
-Ab Ripper X
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>> Anonymous
OP reminds me of Army
>> Anonymous
>>356134

Army?
>> Anonymous
You did ab ripper x at the end of that? You're hardcore.
>> Anonymous
Are those boxes of eggs behind you?
>> Anonymous
Do shrugs for a few months and get hueg traps for lulz
>> Anonymous
When you were doing ab ripper x, did you watch the video at the same time? How long did it take you to memorise it?
>> Anonymous
>>356172
Not really too bad.
>>356173
Yea, full of golf balls.
>>356175
Only suggested play so far, but I probably won't do it.
>>356176

I've only done it once without the video. I was able to do it the first time I tried without the video. The video pushes you to go a little faster though
>> Anonymous
>>356177
plan* not play.
>> Anonymous
You do that routine at home? What weights have you got?
>> Anonymous
Well OP you have to work your back out... and legs.

Drop that routine and find a simple one on Bodybuilding.com. Search "Push/Pull/Legs" or something.

Plus dont do isolation exercises before compounds.
>> Anonymous
Face and body looks like shit.
>> Anonymous
Looks like Brad Pitt from Fight Club.
>> Teezy
The routine is as basic as it gets. Do you have access to a gym?
>> Anonymous
>>356234

I've got a 10 pound wrist roller, 2 35 pound dumbells and 2 20 pound dumbells...I've been doing it for about 2 months. (also been wrestling for 10 years, played football for 7)

>>356256

I've never heard that one before...I didn't know you should do them in a certain order. I know I need to workout my legs and I am interested in stronglifts 5x5 for more compound exercises. I'll look that up though.

>>356344

I could...My sister was going to get me cheap access to her's (200 startup then only 15-20 dollars/month) but she's been busy with house problems (talks of foreclosure) and I don't wanna bother her with talk about going to a gym. Like I said, I'm interested in stronglifts 5x5 so I'm interested in going to a gym.
>> Anonymous
Anyone else with a good home workout routine?
>> Anonymous
>>356256

That site was hard to navigate...I know I'm being a little lazy and I could try a little harder but I didn't really see what I was looking for.
>> Anonymous
why do you only do 3 sets of everything?
>> Anonymous
>>356992

What's better? I've been taught sets of 3, increasing reps.
>> Anonymous
>>357032
oh im just used to doing 4 sets of whatever
Benchpress 4x12
that kinda thing
>> Anonymous
>>357036

That's almost 2.5 more than what I'm doing...and my workout takes about an hour and a half...(including running, ARX)...it'd be way too long if I did 4x12
>> Anonymous
>>356118
Your arms aren't going to get bigger. Bulk while doing this routine, and you will see results.
>> Anonymous
>>357039
here is my Tuesday for you

Run for 15mins
Decline Oblique Crunch 4x13/11/9/8
Hanging Leg Raises 4x20
Flat-Bench Dumbbell Press 4x9/8/11/11
Incline Dumbell Press 4x12
Standing Straight-Bar Curl 4x8
Hammer Curl 4x11
Seated Dumbell Curl 4x11

later in the day if I'm bored I'll run and do sit ups or something
>> Anonymous
>>357043

Curls and bench there's so many!
>> Anonymous
>>357041

I'm not disappointed with my shape right now...I'd just like to maintain it. I wouldn't mind getting bigger but if it's slow I'm okay with it. I don't feel like I have the resources to bulk. Not enough low fat-high protein food at my house and I don't buy groceries...If I want to bulk I'll wait until I move out.
>> Anonymous
>>357046
it's my Abs,Chest and Biceps day
FYI don't listen to the CURLZ FOR DA GURLZ shit
I do that workout and im single but im not working out for those money hungry whores that can't stay in a kitchen
>> Anonymous
>>357050

LOL I thought so. I workout for myself too...and I do curls and as you can see I don't do squats. But like I said, I would like to have a balance of weight.

And your routine is different. I like circuit where I do every muscle one day, and rest for the next. Then start over.
>> Anonymous
bamp of shume
>> Anonymous
Buy a bar and do DEADLIFTZ
>> Theodore Roosevelt !!J8LZ2zthmwi
>>357043
Why are you doing more curlz than bench?
>> Anonymous
you don't need a bar to deadlift, use a really fat dog or just haul heavy shit around like one of your WoW buddies or a /b/tard.
>> Anonymous
>>357207
because it's bicep day and my chest doesnt really need a lot of work and plus
Flat-Bench Dumbbell Press 4x9/8/11/11
Incline Dumbell Press 4x12
is probably more work on a chest then most people get in a full week
>> Anonymous
>>357226
^here I forgot to add that's only my tuesday I work on my chest saturday too
>> Anonymous
>>357207
Makes a lot of sense though since in your other days, if you deadlifts, pull-ups, ect...you'll probably get biceps worked in their but you won't so much for chest.

>>357218

I don't have a fat dog and my friends are too squishy to lift. They just flop around everytime I try to pick them up.

>>357197

I've got room for a bar, but no room for the weights. I actually probably have room for the weights but then I wouldn't have much room for the bar. I'm really limited on space. When I pull out my bench and dumbells, there is barely any room to walk around. I wouldn't be able to have the bench on the floor and the barbell.
>> Anonymous
>>357230

Oh and, disregard part of that

>>357238

I didn't read that post before I posted. Makes a little more sense I guess.
>> Anonymous
Ab Ripper X first brahh.
>> Anonymous
>>357253

I actually just recently read that I should do my cardio after my work out, and I would think that would include Ab Ripper X...since it's very high rep, quick pace, and low weight. Why would you do it first?
>> Anonymous
whats ab ripper x?
>> Anonymous
>>357290
15 minute ab exercise, ~330 reps
>> Anonymous
>>357290

WE'RE DOING 339 CORE SLASH AB EXERCISES.
>> Anonymous
OP I NOTICED A SERIOUSLY LACK OF SQUATS IN YOUR ROUTINE
>> Anonymous
>>357720

You did, did you?
>> Anonymous
OP... how much do you weigh and how tall are you?
>> Anonymous
>>357733

150 more or less...about 5'10''
>> Anonymous
>>357735
Damn, I'd like to look like that...
I need to gain about 30 lbs though I reckon, I'm 6'1 and 135 lbs.
>> Anonymous
>>357737
You're a skeleton!