Post your workout routine

[Spliff]

I ain't got no routine i just do whatever i feel like doin that day

Deadliftin from the 5th flo'

 

[semtex]

i was bulking up and got a little 4 pack going on. can i still get the patrick willis physique with that routine? or is something similar to jon jones more realistic?

http://www.youtube.com/watch?v=-P80QOkHjmc

 

[ahomeplateslugger]

maybe wiz khalifa

 

[semtex]

Deadliftin from the 5th flo'

 

[Brooklynzson]

i was bulking up and got a little 4 pack going on. can i still get the patrick willis physique with that routine? or is something similar to jon jones more realistic?

Just get some cheap plates from wal mart or something. 45lb, 20lb & 10lb & put them in a bookbag(not all at once, unless you can handle that) & do push ups, pull ups, dips, burpees, squats w/ those. Get some dumbbells too they are cheap as hell at walmart & you'll be good.

Edit: matter fact theres a dumbbell only routine that has the highest rating on this workout site, i'll find it & link it.

 

[ahomeplateslugger]

Just get some cheap plates from wal mart or something. 45lb, 20lb & 10lb & put them in a bookbag(not all at once, unless you can handle that) & do push ups, pull ups, dips, burpees, squats w/ those. Get some dumbbells too they are cheap as hell at walmart & you'll be good.

Edit: matter fact theres a dumbbell only routine that has the highest rating on this workout site, i'll find it & link it.

props bruh. that looks like my only option at this point

 

[Brooklynzson]

props bruh. that looks like my only option at this point

http://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

I'd still cop a couple plates though.

 

[J.Pinkman]

I ain't got no routine i just do whatever i feel like doin that day

Exactly what I do

 

[LastKING_BLU]

MW- soccer 40-50min

M upper-A.bac/bi or B. chest, shoulder tri
TU lower-
W upper -
TH lower-
FRI upper

weekends off
then switch it to lower 3 days, upper 2 days

 

[TLR Is Mental Poison]

Pretty much everything is supersets. I doubled my volume. This is gonna be the first week so I am just typing it out. Everything is 3x10 unless otherwise noted

Sunday: Shoulders/upper back
Shoulder press/seated rows
Weighted dips/chins
Upright rows/rear delt flys
Lateral raises
DB curls/skullcrushers

Monday: Rest

Tuesday: Chest/upper back
Flat bench/T-bar rows
Incline bench/overhead machine rows
DB curls/palm down curls
Tricep pulldowns/overhead tricep pulldowns

Wednesday: Deads + light legs + abs
Warm up hyperextensions
Deadlifts (warm ups to 1 work set of 6 reps)
Quad extensions/hamstring curls
Seated/standing calf raises

Thursday: Weakness iso day (arms/shoulders)
Weighted dips/chins
Front raises/rear delt flys
Upright rows
Tricep pulldowns/overhead tricep ext
DB curls/ palm up curls

Friday: Rest

Saturday: Heavy legs
Squats
Good mornings
Quad extensions/hamstring curls
Seated/standing calf raises

Any ideas on what other leg stuff I can do? I have pretty much given into this PHAT shyt, I just don't feel comfortable loading up squats to where I can only do 3-4 reps. And I'm specifically addressing weaknesses (hence the 2 shoulder days + heavy arm iso work). I was gung ho against high volume + accessories but I realized the compound shyt is not enough for growth. AND I'm not getting stronger. We'll see what happens.

 

[charmander]

1. wake up

2. lay in bed for 1 to 3 hours browsing the internet

3. jagoff

4. smoke some weed

5. browse internet more

6. go to work and sit on ass for 8 hours

7. come home, repeat 3, 4 and 5

8. sleep

 

[MMS]

1. wake up

2. lay in bed for 1 to 3 hours browsing the internet

3. jagoff

4. smoke some weed

5. browse internet more

6. go to work and sit on ass for 8 hours

7. come home, repeat 3, 4 and 5

8. sleep

 

[Ready2Run]

Mon - Chest/Triceps
Tues - Back
Wed - Rest/
Thurs - Shoulders and Legs
Fri - Biceps
Sat/Sun - Soccer/Basketball

I usually get a game of Basketball after every workout.
I have a question, if I was to switch to doing 2 workouts a day, what would be a good split for me?
I got shyt to do for a month so im thinking just start to live in the gym, any help?

 

[nalej]

You guys workout way to much. I workout every other day. Legs, Back Bis and next workout is Chest, Shoulders, Tris.

Probably going to switch up my routine soon.

 

[Dooby]

I made up my own routine but I feel I am failing. Before every workout I run one mile on the treadmill and do some sort of ab workout. I do 2 sets of 10, move on to the next workout on my list, then re do my list again, 2 sets of 10, for a total 4 sets of 10 at the end of the workout.

Monday, Wednesday, Friday, all upper body:

Fly delt: 130

Chest Press: 110

Shoulder Press: 60 each arm

Row: 150

Back extension: 130

Curl: 100

Tuesday and Thursday, all lower body:

Leg Press

Calf Extension

Leg Curl

Hip abduction

I rest Saturdays and Sundays.

I drink protein shakes unfortunately inconsistently but I make sure to at least drink one the days I workout.

Things I need help with:

I need to get this fukking fat off my sides. It's been there for the longest and I tend to hold a lot of water weight so I feel bloated quite a bit. I've read drinking MORE water makes you lose water weight so I'm actually trying that because I tend to neglect water consumption. I want to have my abs defined for once in my life...

Chicken legs, shyts getting embarrassing. What exercises can I do to thicken my legs? Like, the section a little above and below my knees.

I notice I'm actually gaining a bit of mass up top but my legs are small and it makes me look like a punk ass bytch.


Any suggestions to my workout? Any help to my two dilemmas? I need/want to bulk up but I'm having little to no results.

Thanks.