time to get results!
This is my workout schdule
Thoughts, advice, etc. Is much appreciated
Chest/shoulders/tris
Flat bench 5, sets, incline, 5 sets, seated military press 5 sets
Then I do lateral raises, close grip bench, tri kick backs, upright rows (I switch it up)
Back/bi
Bent over rows, deadlifts, curl bar curls, hammer curls all 5 sets
Then I do forearm curls, dumbbell curls, sometimes I will do more sets of the deadlifts. Also, I do shrugs each time but amount of sets varies based on how many reps I do (based on the weight I use)
Legs
Squats, hack squats, calf raises all 5 sets
Then I do front squats, lunges (bother my knees sometimes) and I always do single legged squats
With no weights few sets before
After all of my workouts I do a bit of ab work after, 2 to 3 sets
On off days I work abs and cardio
I am running my first cycle of test e so im looking to see some damn results finally as I feel as if my body has plateaued. I don't have any machines, everything is free weights so if suggestions are made, keep this in mind. When I do my sets of 5 I usually pryamid 15-10-5, or somewhere near that.
I am looking to get rid of some fat and put on muscle. STRENGTH is a major factor I am looking for
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sgtstedankoWhat's your cardio like? I'd personally do more core.
What'd you think of my routine?
My cardio is gradually getting better. I used to only do the stationary bike inside like 1 time a week. Now the weather is getting nice I will go about a mile with my vest on, which is about 15-20lbs. Or I will jog. Im trying to put on some weight and when I used to run for a month straight or so a few years back my strength went down with it. So im a bit adraid
sgtstedankoMeh, not bad. If it gives you the results you want. Keep on keeping on : ) If you're trying to put on weight, not maintain what you've got, already. I would hike w/weighted ruck, or vest. Cross country. Mix in different types of squats, & lunges, etc. When your all weighted up, if you are up to it. Yeah, running will do that to a guy... I would sprint occasionally instead. Do my patented Sprint/military/reg pushups/mountain climbers/cruches at each stop from sprinting. Do that once or twice per week. Feel free to pm me. I've got a couple routines in the exercise forum, that you can take a look @, if you want. Might give you some ideas (linked)
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/off...
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/the...
how many days do you recamend doing core bro
sgtstedankoEOD. I honestly do at least a little pretty much every single day (either inadvertently, or on purpose:)
i think i am going to try that and see how it works out
sgtstedankoYou'll thank me later : ) Pm'd
thanks bro core is one thing i have to work on
Pm. Me too
sgtstedankoDone.
i would do four sets in stead of five but do more exercises per muscle group , i just gave you my routine as a example but you have to listen to your body and find whats works for you. I switch a few things around every 4-5 weeks but not but much example would be switch out tbar rows for barbell rows and wide grip latpull down for close grip latt pull down or pull ups
Thanks for your routine. I don't have machines, I work out at home. I do have a nice set up and equipment, just no machines, etc.
You could maybe help on pull ups. I can't do them without my shoulder pinching a nerve or something.
sgtstedankoUse a chair to assist. If it hurts, don't do it, brother!
Use a chair how? So im not lowering myself too low?
chest decline barbell 4 sets each
incline dumbell
cable cross overs
machine flys
legs squats 4 sets each
leg press
hack squats
leg extenshions
stiff legged deadlift
arms barbell curl 4 sets
incline dumbel curl
hammer curl
preacher curl
closegrip benchpress
rope pulldown
reverse pulldown
seated tricep extenshion
shoulders seated dumbell press 4 sets
dumbell laterial raises
cable laterial raises
bent over laterial raises
rear delt fly on peck deck
cable up right row
back lat pulldown 4 sets
deadlift
tbar rows
dumbel bent over rows
cable seated rows
and i do core two times per week when i feel like it
sorry double post