Reported Post by JohnK

JohnK · Aug 29, 2009

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Post:
My Gym Routine

Forum: Something for All
Assigned Moderators: Darthatron, DropKick Murphys

Posted by: Yeah I O W N
Original Content:

Hey, its Yeah I O W N again, ive been going to the gym for 1 year now and i went from 63kg off skin, to 77kg of muscle.

This is my routine:
Monday: Biceps & Back
BICEPS
Bicep Curls: 1 dumbell in each hand, 3 Sets, 8 Repetitions.
Hammers: 1 dumbell in each hand, this time rotate the dumbell like a hammer, 3 Sets, 8 Repetitions.
Twenty Ones: Bar Bell, go halfway 7 times, then stop halfway and go up and stop halfway 7 times, then a full curl 7 times, 3 Sets, 8 Repetions.

BACK
Wide Chin-Ups: Spread your hands as widest as they can go, and pull yourself up, 3 Sets, 8 Repetions.
Close Grip Pull Down: Same as chin-ups, but your hand a little closer, 3 Sets, 8 Repetions.
Dumbell Raises: Grab the dumbell, lay a knee on a bench, and one foot on the ground and one hand on the bench and raise the dumbell to the side of you, 3 Sets, 8 Repetions.

Tuesday: Chest & Triceps
CHEST
Bench Press: You must know what a bench press is, 3 Sets, 8 Repetions.
Incline Bench Press: This bench press is the bench press that is tilted up, so your back is tilted up, 3 Sets, 8 Repetions.
Decline Bench Press: This bench press is the bench press that is lifter down, so your head is down and it feels like its gonna burst, 3 Sets, 8 Repetions.
Bear Hugs/Flys: Grab a dumbell in each hand, lay on a bench, and go down spreading your arms until it is level with your shoulders, then go back up again, 3 Sets, 8 Repetions.

TRICEPS
Tricep Dips: Two handles at the gym, one hand on each handle, and go down and push yourself back up, you will feel this in vboth your chest and triceps, 3 Sets, 8 Repetions.
Tricep Pull Down: Your hands are meant to be as close as possible, go down with your elbows tucked in, and back up to your abs, and back down, 3 Sets, 8 Repetions.
Skull Crushers: Get the Bar Bell, lay down on the bench, up goes the Bar Bell, and then behind your head, then raise it back up with your elbows tucked in and your hands as close us possible, 3 Sets, 8 Repetions.

Wendesday: Rest.

Thursday: Shoulders and Abs.
SHOULDERS
Shoulder Press: A machine at your gym, you grab the two handles and simple push up, 3 Sets, 8 Repetions.
Shoulder Raises: Get a dumbell in each hand and raise it infront of you, to your shoulder and back down, this is hard, so dont go too heavy, 3 Sets, 8 Repetions.
Cable Shoulder Raises: Grab the cable at your gym and with one hand behiond you and a hand on the cable raise it to your side, up and past your shoulder and back down, 3 Sets, 8 Repetions.

ABS
Sit-Ups: Sureley you know what this is, do 60 of these a day, you will have abs after 1 month.
Leg Raises: Get the two handles and raise your feet close together to your abs, do 20 of these, 3 SETS.

Friday: Rest.

Saturday: Rest.

Sunday: On Sunday just do whatever muscles you want, must do two, 4 excersises for each muscle.

Its Simple, lighter you go more reps you do, you get ripped, the heavier you go and the less reps you build muscle. I use a weight gainer also, or you can just fuck all that and hit the roids . Hope thats help, peace.

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MegaMatt · Sep 1, 2009

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