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#2550 - robskul (06/25/2012) [-]
can anyone suggest their daily routines? I'm making one myself but I'm want to try and add a bit more to it
can anyone suggest their daily routines? I'm making one myself but I'm want to try and add a bit more to it
User avatar #2575 to #2550 - hybridboxll (06/26/2012) [-]
I divide it up into 4 days; Pull, Push, Legs and Cardio

Pull is for biceps, back and forearms. Once a week
Push is for chest, shoulders and triceps. Once a week
Legs is for quadriceps, hamstrings and calves. Once a week
Cardio is for 15 minutes of HIIT and abdomen. Two/Three times a week.
User avatar #2576 to #2575 - hybridboxll (06/26/2012) [-]
(In the 12, 10, 8, 6 part of the sets, I add weight progressively; for the 15 rep set I use a lighter weight)
PULL DAY:
Pull ups: 4 sets to failure
Bent-over Barbell Rows: 12, 10, 8, 6, 15
Barbell upright rows: 12, 12, 12, 12
Nautilus Pullovers: 12, 12, 12, 12
Supinated Curls: 12, 10, 8, 6, 15
Hammer Curls: 12, 12, 12, 12
Concentrated Curl: 12, 12, 12, 12
Reverse Curls: 12, 12, 12, 12
Wrist Curl: 4 sets to failure
Reverse Wrist Curl: 4 sets to failure

PUSH DAY:
Bench Press: 12, 10, 8, 6, 15
Dumbbell Flyes: 12, 12, 12, 12
Incline Bench Press: 12, 10, 8, 6, 15
Arnold Press: 12, 10, 8, 6, 15
Lateral (side) Raises: 12, 12, 12, 12
Seated Military Shoulder Press: 12, 12, 12, 12
Seated Overhead Triceps Extension: 12, 10, 8, 6, 15
Bench Dips: 4 sets to failure.
Lying Triceps Extension: 12, 12, 12, 12
User avatar #2577 to #2576 - hybridboxll (06/26/2012) [-]
LEG DAY:
Squats: 12, 12, 12, 12
Leg Extensions: 12, 10, 8, 6, 15
Leg Press Machine: 12, 12, 12, 12
Romanian Deadlift: 12, 10, 8, 6, 15
Romanian Deadlift: 12, 12, 12, 12
Standiing Calf Raises: 4 sets to failure
Seated Calf Raises: 4 sets to failure
Calves press on Leg Press Machine: 3 sets to failure
User avatar #2578 to #2577 - hybridboxll (06/26/2012) [-]
HIIT DAY:
5 minutes of warm up
10 minutes of 1:3 ratio High Intensity Interval Training (30 seconds @90-95%, 1:30 60-70% of maximum heart rate)
For abs I do 5 supersets of:
Cross Body Crunch
Crunches with Legs on stability ball
Leg Raises
#2582 to #2578 - Ice Bear (06/26/2012) [-]
**Ice Bear rolls 88**
User avatar #2583 to #2582 - Ice Bear (06/26/2012) [-]
8s are just 0s with belts
#2568 to #2550 - anonymous (06/26/2012) [-]
Chest and Tri's
Alternating DB Benchpress 5x5
Skullcrushers 3x10
Incline DB Benchpress 5x5
Chest Fly 3x10
Tricep Press 3x10
Tricep Dips 3xMax
Pushups 3x12
Diamond pushups 3x8

BAck and Bi's
Lawnmowers 5x5
Zottman Curls 3x10
BB Pullover 3x10
Cross bodyhammer curls 3x10
V-BAr pulldown 3x10
Straight BAr Curls 3x10
Dead hang pullups 1xMAX

I don't feel like posting the rest but here's the jist of my routine
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