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Workout programs Anonymous
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As far as workout programs go this is what ive been currently doing at my gym:

Mon/Wed/Fri:

3 sets of 10 reps each Moderate weight

Leg Press
Leg Extension
Leg Curls
Standing Heel Raises (3 kinds - toes pointed straight forward, toes pointed together, toes pointed out and away
Basic crunch
Crunches with knees in the air
Cross-over crunches
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>> Anonymous
Just started this one last week.

Monday - Bi's/Backs - Usually go to the gym and pick about 6-7 of the machines/exercises by random and go for it.
Tuesday - H.I.I.T.
Wednesday - Chest/Tri's - See monday for routine.
Thursday - Rest
Friday - H.I.I.T
Saturday - Rest
Sunday - 1+ hour light cardio

All with a strict low carb diet for uber fat loss oh yeah
>> Anonymous
>>1938
IMO you work out way too much.. Also include some more heavy core exercises like squats and dead lift. Go for 3 or 4 HEAVY days and get some more rest.
>> Anonymous
sun:
squat 5x5
standing press 6x3 / bench press 5x5 (alternate every week)
chin up 5x5 / row from the flor 5x5 (alternate every week)
db. bench press 2x12/db. standing press 2x12 (alternate every week)
cable row 2x12
calf raise 1x15

tue:
front squat 3x3
good morning 2x5
bench press 2x5 / standing press 2x3 (alternate every week)
row from the floor 2x5 / chin up 2x5 (alternate every week)

thu:
deadlift 1x5
standing press 1x3 / bench press 1x5 (alternate every week)
chin up 1x5 / row from the floor 1x5 (alternate every week)
1x12 db curls
1x12 cable pushdown
1x15 calf raise

mon, wed, fri: some sort of cardio for 30 min

sat: REST
>> Anonymous
Seems good OP. Personally, I go for more than one day off, I try to have on in the middle of the week, and one at the end, but that's just me. You might want to throw something in there to target forearms though, seeing as it looks like you try to get everything.

When I plateaued, I used creatine for a bit, but you don't want to bulk up, so that's your call. I didn't lose any mass with my plateau though, I just couldn't increase my weight for a while, but then again, I was never naturally strong.

For the forearms:
http://exrx.net/Lists/ExList/ForeArmWt.html
>> Anonymous
1)Adjust the weight in every set so that your point of failure is under 10 reps.

2) Rest under 1 minute between sets

3) Do 3-5 sets

4) Be flexible, if you're sore, skip a day, if you're not, go to gym a day early

5) Look after your diet


Follow those points and you're set to succeed without a hitch.
>> aglaophotus kun
3 sets of 10 reps 300# squats (free bar)
2 sets of 10 reps 160# Bench
6 sets of 10 reps 100# bicep curl
2 miles on track at full sprint/fast jog change
50 knee bent sit ups