Workout Routine

Baseballkid14 · Post by **Baseballkid14** » Sat Dec 20, 2008 1:32 pm

Here is morning exercise routine:

Monday:
1. 3 sets of (8 + Week Number) Crunches
2. 3 sets of (15 + Week Number) Sit Ups
3. 2 sets of 15 Leg Raises
4. 3 sets of (5 + Week Number) Bicycle Crunches
5. 2 sets of (3 + Week Number) Oblique Crunches
6. 3 sets of (3 + Week Number) Reverse Crunches
Tuesday:
1. 3 sets of 8 reps of Standing Dumbbell Curls
2. 3 sets of 8 reps of Dumbbell Hammer Curls
3. 3 sets of 10 reps of Incline Dumbbell Presses
4. 3 sets of (3 + Week Number) Push Ups
5. 3 sets of (Max. / 2 â€“ 1) Narrow Grip Chin Ups
6. 3 sets of (3 + Week Number) Dips
Wednesday:
1. 3 sets of (8 + Week Number) Crunches
2. 3 sets of (15 + Week Number) Sit Ups
3. 2 sets of 15 Leg Raises
4. 3 sets of (5 + Week Number) Bicycle Crunches
5. 2 sets of (3 + Week Number) Oblique Crunches
6. 3 sets of (3 + Week Number) Reverse Crunches
7.
Thursday:
1. 3 sets of 8 reps of Standing Dumbbell Curls
2. 3 sets of 8 reps of Dumbbell Hammer Curls
3. 3 sets of 10 reps of Incline Dumbbell Presses
4. 3 sets of (3 + Week Number) Push Ups
5. 3 sets of (Max. / 2 â€“ 1) Narrow Grip Chin Ups
6. 3 sets of (3 + Week Number) Dips
Friday:
1. 3 sets of (8 + Week Number) Crunches
2. 3 sets of (15 + Week Number) Sit Ups
3. 2 sets of 15 Leg Raises
4. 3 sets of (5 + Week Number) Bicycle Crunches
5. 2 sets of (3 + Week Number) Oblique Crunches
6. 3 sets of (3 + Week Number) Reverse Crunches

I just finished week 13 and am up to 15 chin ups, about 42 sit ups in a minute and 30 push ups. On week one, I could do 4 chin ups, 30 sit ups in a minute, and 17 push ups.

goal is to build more muscle and burn a little fat around abs (but not much) Just enough to show a 6 or 8 pack. The first few weeks, I saw some physical results and a 4-pack was visible (top 4 abs). I haven't seen much more improvement since then, although I know I am because I have increased chin ups, push ups, and sit ups every week. How can I change workout routine to challenge body more and show a 6 pack? For all these exercises, I work hard and am tired after them but they just dont show the results I'm looking for. I dont have access to a gym, a weighted vest, or a weight bench. I have access to dumbbells, an exercise mat, and an Iron Gym(Chin Ups, Push Ups, Dips). I think I need to add more variety of exercises into routine (especially for lower abs) but it's hard because most of the exercises that look like I could use require an inclined/declined bench. Some of the exercises I physically cannot do with good form as well.

Thanks
-Baseballkid14

RK19 · Post by **RK19** » Sun Dec 21, 2008 8:06 am

first of all scrap the crunches and sit ups (i know u wont!) u dnt need sooooo many exercises for the one muscle group. if u dnt have access to a gym the very least u could do is invest in a weight bench they are relatively cheap and will do u a world of good. also wheres the leg exercises? nothing works ur core like deadlifts, squats etc.

Baseballkid14 · Post by **Baseballkid14** » Sun Dec 21, 2008 10:08 am

At night I do plyometrics where I do high knees, jumping jacks, rock climbers, and squat jumps.

For the sit ups and crunches,

Sit ups/crunches - upper/middle abs
Leg raises/bicycle crunches/oblique crunches - oblique abs
Reverse Crunches - lower abs (I need the most work here)

BY the way, I want a weight bench but am on a tight budget. Is this weight bench good? It's about the most I'm willing to spend. Will I be able to do crunches/sit ups on it or no?

paintball26 · Post by **paintball26** » Sun Dec 21, 2008 1:26 pm

I'd say look in your local paper in the classifieds section for a cheap bench.
You have to remember that plates cost a decent amount of money too.

RK19 · Post by **RK19** » Sun Dec 21, 2008 3:07 pm

the bench looks fine to me! also try ebay for benches theres usually alot on there. for the time being i would keep the situps and crunches to a minimum, theyre not very effective. if i were u id stick to compound lifts for maximum results, skip the isolation movements (or keep to a minimum) for 10-12 weeks. concentrate on exercises that use several muscles at one time- deads,squats,bench press,rows,cleans(look on youtube if not familiar with any of these) that kinda stuff. do this for 10-12 weeks and i bet u see results. keep in mind that these exercises work ur ab muscles more than all the situps in the world.

Baseballkid14 · Post by **Baseballkid14** » Sun Dec 21, 2008 3:09 pm

I plan to change routine... which one of the following is most preferable?:

#1
Monday: Abs, Legs
Tuesday: Biceps, Forearms, Back
Wednesday: Triceps/Chest, Shoulders
Thursday: Biceps, Forearms, Back
Friday: Abs, Legs

#2
Monday: Abs, Legs
Tuesday: Biceps, Forearms, Back, Triceps/Chest, Shoulders
Wednesday: Abs, Legs
Thursday: Biceps, Forearms, Back, Triceps/Chest, Shoulders
Friday: Abs, Legs

#3
Monday: Abs, Legs, Back
Tuesday: Biceps, Forearms, Triceps/Chest, Shoulders
Wednesday: Abs, Legs, Back
Thursday: Biceps, Forearms, Triceps/Chest, Shoulders
Friday: Abs, Legs, Back

For "Abs", that is lower, upper, and obliques. For "Back", that is lower, upper, and lats. For "Legs", that is quads, calves, and Hamstrings.

Which one do you think is the best?

RK19 · Post by **RK19** » Sun Dec 21, 2008 3:23 pm

neither. u should be resting at least 24 hours before ur next workout.

mon-workout

tue-rest

wed-workout

thu-rest

fri-workout

sat-workout

sun-rest

also theres no need to work a muscle group more than twice in one week. if ur lifts are heavy enough you will make more than enough progress. what exercises u doing for all the above that u stated?

Baseballkid14 · Post by **Baseballkid14** » Sun Dec 21, 2008 3:54 pm

Um... I am... Monday workout from 6:00 - 7:00. Rest until 6:00 next morning... etc...

I am never working the same muscles 2 days in a row so I'm actually resting for more than 24:00 hours.

swanso5 · Post by **swanso5** » Sun Dec 21, 2008 4:41 pm

individual muscles may be resting but your body "overall" isn't...your body recognises stress to the whole body, not just a part of it

opt for full body workouts mate...ots of deadlifts, squats, rows, chin ups and shoulder/bench presses...for core throw in the odd prone plank variation and you're off

as stated try ebay for a power rack/cage or something

RK19 · Post by **RK19** » Sun Dec 21, 2008 5:18 pm

wot he said!

matt83 · Post by **matt83** » Sat Jan 03, 2009 12:54 pm

This is a great workout routine. friend sent me this and i've been following it for the past 7 months and its worked out great. 7 months i went from 125-140 and taking small supps.

HERE IT IS! READ IT...ITS GOOD Bold words are must do exercises. or your main workouts enjoy

If you are unsure of what you do - Concerning the names of the excercises I wrote down, you can ask any dummy at your gym/weight room and they should know what excercises I'm talking about... This is the workout plan that I put people on, concerning those who want to get strong... However I am not on this complete workout plan, the reason is because there are alot of workouts that I prefer to do over others and I'm trying to get muscle in all the right places, for I am a Body Builder, not a weight lifter. A few other guys are on this same workout plan and it seems to be working for them. When doind Deadlifts, Squats, Bent Rows, Military Presses, or just about any other workout that you might do that you stand up with: I WOULD HIGHLY RECCOMEND WEARING A WEIGHT BELT, otherwise you might really hurt your back. I organised these workouts that you only have to have a gym to doTuesday's and Friday's workouts (legs and chest).

All the excercises listed in BOLD PRINT are the main excercises you need to focus on. Do three sets of the excercises written in BOLD PRINT and the ones written in normal print do only one set of. After excercising a certain body part take ONE WEEKS REST until you work it again so it'll give your muscles time to grow and heal. That means you do bicep, back, forearm, and wrist once a week and then do it again the same day next week. Do five to eight repetitions on all upper body parts (Chest, Arms, Shoulders) and do eight to thirteen repetitions on all lower and mid-body excercises (abs & legs)

The main peice of info you need to know is this:
ONLY SPEND THIRTY TO FORTY-FIVE MINUTES WORKING OUT A WEEK! NEVER GO OVER FORTY FIVE. If you cant fit all of the excercises I mentioned into 45 minutes, then either speed it up, or pick a few of the excercises that you dont want to do that are written in normal print and don't do them... Get it? Got it? Good.

Bicep, Wrist, Back and Forearm: (Monday's Workout) REVERSE CURLS, BENT ROWS, Barbell Curls, Wrist-Up's, Forearm Curls, Hammer Curls, Chin Ups

Chest & Tricep: (Tuesday's Workout) BENCH PRESS, Incline Bench Press, Dips (Tricep Presses), Flys, Incline Flys, Dumbell Pullovers (or barbell pullovers), Tricep Kickbacks, Tricep Extensions, Upright Barbell Extensions, Upright Dumbell Extensions

Shoulders: (Wednesday's Workout)
MILITARY PRESS, Shoulder Presses, Back Presses, Dumbell Presses, Barbell Raises

Abs, Obliques, and Lower Back: (Thursday's Workout)
DEADLIFTS, Crunches, Sit Ups, Decline Sit Ups, Good Mornings, Suspended Bench Sit Ups, Leg Raises, Stiff-Legged Leg Raises

Quadriceps, Hamstrings, Buttocks, & Calf: (Friday's FINAL Workout)
SQUATS, LEG PRESSES, Lunges, Leg Curls, Leg Extensions, Seated Calf Raises, Standing Calf Raises

swanso5 · Post by **swanso5** » Sat Jan 03, 2009 9:12 pm

- 7 months on 12 program???
- everyone gets this??? what indivualisation?
- i am a wt lifter, not a body builder... god...how do you build your body then? lifting pencils??
- wt belts suck, ecpsecially for "bodybuilders"...learn to do them properly and no injury occurs
- why 7 days rest? why not 5 or 9?
- yep, those wrist curls take 7 days to recover from...
- 8 - 13...that's a new rep range
- this plan blows mate, really it does
- 4 different versions of a shoulder press...i'm about to explode...
- i thought there as a come back there with deadlifts (hallelujah!!!) then the leg ext...those damn leg ext's

all up, 2/10...at least there were chin ups and deadlifts