Thread: Workout Routine Help

Originally Posted by slikplyr

Hi, I'm fairly new but I am not new to workiing out. I am 5'9 weighing at 149 lbs. I have a fairly okay body but I would like to make my muscles show more then what they are already. I think my problems is how I work-out, and I was hoping if some one can help me clean up my routine.

Okay, here's what I do:
Monday's: All Chest, incline, decline, regular, and machine chest work-outs.
Tueseday's: Back, Basically every machine there is to do back.
Wenseday's: Shoulders/traps anything that work that out.
Thursday's: Biceps/Triceps all machines for it.

*** Everyday I do 4x25 of weight abs on a machine.
*** Also my reps for all my work-outs are 10-5-3-1-10 reps again. Basically I max out on the 1 rep.

I fairly decent results but I want my results to be better. I have this stuff called Serious MASS. I barely take it anymore because I waiting for some guidance, because I don't want to get fat off that stuff since it packs me full of calories.

Okay, here's what I need help: I want a better work-out routine, so I get better results, Like what days I should do what and ect. how many reps, and set, and etc. Also I was wondering if anybody knows where I can get a blank chart so I can keep track of my progress. And Last thing is abs... That's the one thing I work on getting the most, and I would be really thankful is you can help me with that.

Goal: I'm kinda looking to have a beach body look, tight explosive abs, and the v-form look, small waist, with broad shoulders.

Pic of my body in attachment.

Thanks in advance...

Goal: I'm kinda looking to have a beach body look, tight explosive abs, and the v-form look, small waist, with broad shoulders.
So is everyone else lifting...OK

1) No legs in your workout. I guess while your at the beach you can stay in the water so no one else see those skinny little legs of yours.
2) You workout 4 straight days. Put a days rest in there. M,T wed Off T,F
3) Looks like you using mostly machines. Get away from that and use free weights for most of your training
4) Use mostly compound exercises. ie. squats, Bench press, deadlifts and overhead pressing movements

ur not in bad shape...so you have a good base to work with...looks like all u need is about 10lbs of lean mass...get the right diet going...pretty much i agree with everything in the above post...work ur legs too...it will help ur body release natural test which will improve ur muscles up top...and u will look balanced...workout 2 days rest 1 workout 2 days rest 2.....thats 4 days a week of weights...if u must go five...do cardio on ur 5th day and some abs...thats it...train hard on the days u do go and rest up when u dont...eat a lot of protein and good carbs/fats and u will be where u want to be

Okay, so Mon/Tuesday workout, Wens rest, Thurs/Friday workout. So what Kinda of lifts and stuff should I do, rep, sets?

Basically I need help constructing a work-out plan.

You could try something similar to what I do:

Day One: Deadlifts, tate presses, hammer curls
Day Two: Off
Day Three: DB benches, lateral raises, jackknife sit ups
Day Four: Off
Day Five: Full squats, SLDLs, static BB holds for grip
Day Six: Off
Day Seven: Off
Repeat