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Workout Routine | Forum

Topic location: Forum home » General » Health, Body building
MrLing Sep 26 '13
Post up your favorite routine here and results to show off or inspire others.
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hailtotheking Nov 22 '13
Yo gymfreaks! 


I started to workout again about 2 months. Ive been working out 5-6 days a week.


First 3-4 weeks did i follow zyzz's workout routine. Its really good and I really recommend it. It transforms your body from flab to fab, if you eat well, sleep well and train insane!


Now im currently following Pham Vu's workout routine to change it up, and shock my muscles. 


Monday: Legs

  • Front Squats – 6 sets x 8-10 reps
  • Hack Squat Machine – 4 sets x 8-10 reps
  • Walking Dumbbell Lunges – 4 sets x 10-12 steps each leg
  • Leg Extensions – 3 sets x 12-15 reps
  • Straight Leg Deadlifts – 4 sets x 10-12 reps
  • Seated Leg Curls – 4 sets x 10-12 reps
  • Standing Single Leg Curl – 4 sets x 10-12 reps each leg
Tuesday: Chest/Shoulders
  • Incline Dumbbell Press – 4 sets x 10-12 reps
  • Flat Barbell Press – 4 sets x 10-12 reps
  • Flat Dumbbell Press – 4 sets x 10-12 reps
  • Dumbbell Shoulder Press – 4 sets x 10-12 reps
  • Incline Dumbbell Fly’s – 4 sets x 12-15 reps
  • Side Raises – 4 sets x 10-12 reps
  • Pec Deck – 4 sets x 12-15 reps
  • Rear Delt Raises – 4 sets x 10-12 reps
  • Cable Fly’s (downward motion) – 4 sets x 12-15 reps
Wednesday: Arms
  • Straight Barbell Curl – 4 sets x 8-10 reps
  • Dumbbell Hammer Curls – 4 sets x 8-10 reps
  • Alternating Cable Curls – 4 sets x 8-10 reps
  • Ez-Bar Preacher Curls – 3 sets x 8-10 reps
  • Close Grip Bench Press – 4 sets x 8-10 reps
  • Ez-Bar Cable Press Downs – 4 sets x 8-10 reps
  • Dips – 3 sets x 20 reps
  • Rope Extensions – 3 sets x 12-15 reps
Thursday: Back
  • Deadlifts – 8 sets x 8-10 reps
  • Bent Over Barbell Rows (regular grip) – 4 sets x 10-12 reps
  • Bent Over Barbell Rows (reverse grip) – 4 sets x 10-12 reps
  • T- Bar Rows (close grip) – 4 sets x 10-12 reps
  • One Arm Dumbbell Row – 4 sets x 10-12 reps
  • Seated Cable Rows – 4 sets x 10-12 reps
  • Good Mornings – 3 sets x 12-15 reps
Friday: Abs/Calves ( I add in 3-4 chest exercises)
  • Hanging Leg Raises – 4 set x 12-15 reps
  • Windshield Wipers – 3 sets x 12-15 reps
  • Cable Crunches – 4 sets x 15-20 reps
  • Russian Twist with Medicine Ball – 3 Sets x 20 reps
  • Donkey Calf Raises – 3 sets x 20 reps
  • Standing Calf Raises – 3 sets x 12-15 reps
  • Seated Calf Raises – 3 sets x 20 reps
Saturday: Off (I add in cardio, shoulders and stretching)
  • Rest Day
Sunday: Off
  • Rest Day

The Forum post is edited by hailtotheking Nov 22 '13
hailtotheking Nov 24 '13
gino Dec 17 '13
good shit mark.


MrLing Dec 19 '13

Dam stop cutting yoself

ilikefreckles Apr 23 '14
working out is for suckers.
missfitmaiden May 19 '15
Nice abs!  
joestarbill Jul 12 '16

Do you have any tips? I don't really work out or exercise. Been pretty skinny till after my growth spurt. My metabolism slowed down and even though I was still skinny, I had a pot belly. I cut down on my calorie intake and I started to exercise. Initially went with a whole body split. gradually after 3 months, now doing a 5 day split workout. Everyday I work on a different muscle (chest, shoulders, back/lats, legs, biceps) while doing abs and cardio everyday. On my rest days, I do light cardio or go out for a walk. My keg looks a lot smaller, but I feel a lot rounder now. I can't fit in most of my skinny pants anymore, I have to buy a size larger.


Am I doing something wrong? What should I do instead? 


The Forum post is edited by joestarbill Jul 14 '16
Veilmenacex Mar 12
man I need a gym partner like you