Michael (Dj)

well this is wot im doing now , and it seems to REALLY be working lately , im noticing some better results than the shambles of a routine i had before ..

This is me about 5 months ago 3 months into trianing


this is me about 1 week ago 8 months into trinaing , 5 months after the first pic and 1 month after the new routine u guys helped me out with


now to me this seems to really be workin , heres my routine for a week


Workout Routine Better !!


Every morning up at 3:30 am !!! .... 60 mins worth of jogging and strolling . (Cardio)




Stretches (Everyday)

Neck Rotation
Doorway Arm Stretch
Wall Front Deltoid Stretch
Overhead Triceps Stretch
Praying Wrist Flexor Stretch
Single Arm Writ Extendor Stretch
Bent Over Lat Stretch
Bent Over Lat Stretch (Chair)
Upper Trapezious Stretch
BroomStick Stretch
Hands Behind Head
Kneeling Back Stretch
Pretzel Leg Stretch
Seated Hamstring Stretch
Standing Hamstring Stretch
Standing Single Hamstring Stretch
Wall Straight Stretch

:::ALL 10 SECS EACH:::



Monday + Thursday + Sunday (Abs + Back)

Abs
Oblique Crunches (Lying Down) - 20 x 3
Full Decline Sit-Ups - 20 x 3
Cross-Body Crunches - 20 x 2
Leg Raises Horizontal - Failure x 2
Dumbell Side Bend - 25 x 2

Back

Bent Over Row Barbell - 15 x 2
One-Arm Dumbel Row - 20 x 2
Stiff Legged Barbell Deadlift - 15 x 2
Stiff Legged Dumbell Deadlift - 20 x 2



Wednesday + Saturday (Bi's + Tri's)

Bi's

Barbell Curls - 15 x 3
Close Grip Barbell Curl - 5 x 3
Cross Body Hammer Curl - 10 x 4
Shrug - 20 x 2
Reverse Plate Curl - 20 x 2

Tri's

Push Ups (Close Tricep Position) - 20 x 2
Seated Triceps Press - 15 x 2
Standing Bent-Over One-Arm Triceps Extension - 20 x 2
Tricep Dumbel Kickback - 15 x 2



Friday + Tuesday (Shoulders + Chest)

Shoulders

Front Dumbell Raise - 20 x 2
One-Arm Side Lateral's - 25 x 2
Military Press - 10 x 2
See-Saw Press - 30 x 2
Standing Front Barbell Raise Over-Head - 10 x 3

Chest

Dumbell Bench Press - 20 x 2
Isometric Chest Squeeze - 40 Secs (Work Upto)
1 Arm Dumbell Bench Press - 15 x 2
Push Ups Wide - 25 x 2
Push Up Feet Elevated - 20 x 2



Sunday + Wednesday (Legs + Ass)

Legs

Barbell Full Squat - 10 x 2
Barbell Step Ups - 30 x 2
One Leg Barbell Squat - 15 x 2
30 Mins Jog

Ass

Butt Lift - 30 x 2
Glute Kickback - 30 x 2
Leg Raise - 40 x 2


on top of this , everyday i getup at 3:30 am , go out for a jog at about 4 til 5 AM and work at a building site which is heavey lifting all the way through the day which is even more excersise , i do the routines when i get back from work

also i do a quick 20 - 30 mins on the woring machine i have aswell .

just wanna knowis this any good , its about all i can do with this lifestyle :P , so i just wanna know if theresanythin that ppl wanna say about it n see if its a bad routine , cheers

Bobert11284

wow, good progress man!

Michael (Dj)

woah cheers haha i wernt expectin that reaction :P , but thx , must be working haha yay !!