Thread: New Routine

Training 101

either total body or upper/lower will give you that kind of frequency.

set it up right and you will have strength and size.

more isn't better. better is better.

Pfunk Can you help me set something up that works and has been proven to work?

All i have is this:

squat rack
2 benches
one oly 7 footer
one curl bar
about 600lbs or more in wiehgt
leg curl thing
one arm bars

i cant do any pull things cut i dont have the equipment and i need a certain amount of calories,protien and fat i need every day

Originally Posted by KEFE

Pfunk Can you help me set something up that works and has been proven to work?

All i have is this:

squat rack
2 benches
one oly 7 footer
one curl bar
about 600lbs or more in wiehgt
leg curl thing
one arm bars

i cant do any pull things cut i dont have the equipment and i need a certain amount of calories,protien and fat i need every day

First thing you need to do: Get some more weight, SON! 600 LB's is girl weight for you by now.

i have 600 in the kind for the little bars and like 350 for olypmic bars.

Originally Posted by KEFE

Pfunk Can you help me set something up that works and has been proven to work?


i cant do any pull things cut i dont have the equipment and i need a certain amount of calories,protien and fat i need every day

Why can't you do pullups? get a pullup bar or do what I did...
I made 2 hooks fixed to my basement ceiling and everytime I wanna do pullups, I just put my regular bench press bar on the hooks and its ready to go...

As for the routine... use the stickes dude thats what they there for.

oh and get the squat and DL video Son.

You could do pullups in your squat rack. Just raise it up high, use the oly bar as the bar to grab onto, and bend your knees. Or just ask your dad to buy you a $10 bar that goes in a doorway.

I say do an upper-lower split. I'm currently doing that, and I lift Monday, Wednesday, Friday, and Sunday. Monday and Friday are lower body (Squat/deadlift day), Wednesday and Sunday are upper body (Bench press day).

Read the stickies, put together a program, and then we'll critique it.

TRY THIS
Day 1- Chest, Triceps
Day 2- Back, Biceps
Day 3- OFF
Day 4- Legs, Shoulders, Abs
Day 5-OFF
Back to day 1

CHEST
FLAT BENCH PRESS- 3 SETS 6-10 REPS
INCLINE BENCH PRESS- 3 SETS 6-10 REPS
FLYES- 3 SETS 6-10 REPS
TRICEPS
CLOSE GRIP BENCH PRESS- 2 SETS 6-10 REPS
TRICEPS EXTENSION- 2 SETS 6-10 REPS
BACK
DEADLIFTS- 3 SETS 6-10 REPS
BENT OVER ROWS- 3 SETS 6-10 REPS
CHINUPS- 3 SETS 6-10 REPS (IF YOU CAN GET A BAR)
BICEPS
BARBELL CURLS- 3 SETS 6-10 REPS
HAMMER OR CONCENTRATION OR EZ CURLS- 3 SETS 6-10 REPS
LEGS
SQUATS- 4 SETS 6-1-REPS
STIFF LEG DEADLIFTS/HAMSTRING CURLS- 4 SETS 6-10 REPS
LEG EXTENSIONS- 2 SETS 6-10 REPS
BARBELL CALF RAISES- 4 SETS 6-10 REPS
SHOULDERS
MILITARY PRESS- 3 SETS 6-10 REPS
CLOSE GRIP UPRIGHT ROWS- 3 SETS 6-10 REPS
ABS
WEIGHTED CRUNCHES- 3 SETS 6-10 REPS
SITUPS- 3 SETS

This is what i put together


The Workout


Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads
Friday: Calves
Sat and Sun : Off

Chest and triceps:

Bench press:4x10
Incline press:3x8
Decline press:3x6
Middle Grip Bench:3x10
Tricep extentions :4x12
Weighted Dips:3x10


Back and Biceps:
Deadlifts:3x10
Barbell curl:3x10
Ez curl:5x10
Preacher curl:3x8
Dumbel Curl: 3x8


Quads:
Squats: 4x10
Leg curls:3x10
Leg extention : 3x10


Calves:

Standing calf raises:3x15
Seated Calf raises:4x10

Edit anything on the workout i came up with that needs to be changed

Originally Posted by topolo

I know you are lame now get out of my thread you gay bully.

The Workout


Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads
Friday: Calves
Sat and Sun : Off

Chest and triceps:

Bench press:4x10
Incline press:3x8
Decline press:3x6
Middle Grip Bench:3x10
Tricep extentions :4x12
Weighted Dips:3x10


Back and Biceps:
Deadlifts:3x10
Barbell curl:3x10
Ez curl:5x10
Preacher curl:3x8
Dumbel Curl: 3x8


Quads:
Squats: 4x10
Leg curls:3x10
Leg extention : 3x10


Calves:

Standing calf raises:3x15
Seated Calf raises:4x10

***add rows to back day 3x10

I threw in barbel and dumbel rows




The Workout


Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads
Friday: Calves
Sat and Sun : Off

Chest and triceps:

Bench press:4x10
Incline press:3x8
Decline press:3x6
Middle Grip Bench:3x10
Tricep extentions :4x12
Weighted Dips:3x10


Back and Biceps:
Deadlifts:3x10
Barbell curl:3x10
Ez curl:5x10
Preacher curl:3x8
Dumbel Curl: 3x8
Db Rows:3x10
Bb rows:3x10


Quads:
Squats: 4x10
Leg curls:3x10
Leg extention : 3x10


Calves:

Standing calf raises:3x15
Seated Calf raises:4x10

are you going to make more videos?

i might but i need a thing that costs $40 to make real videos instead of flash things

Originally Posted by KEFE

i might but i need a thing that costs $40 to make real videos instead of flash things

you should get us to sponsor you, I will send you a dollar, now you need 39 other people!

well igot $10 already so i might sell some of my games and try to get 30 more

you could just whore yourself off to topolo!

Originally Posted by MyK

you should get us to sponsor you, I will send you a dollar, now you need 39 other people!

Kefe - if you're really strapped for cash, set up one of those sponsor websites. The 'smash my xbox/ipod' people did that and managed to raise several hundred $$$.

K E F E, have you got the videos yet son?

What videos are you talkin about??

Originally Posted by KEFE

This is what i put together


The Workout


Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads
Friday: Calves
Sat and Sun : Off

Chest and triceps:

Bench press:4x10
Incline press:3x8
Decline press:3x6
Middle Grip Bench:3x10
Tricep extentions :4x12
Weighted Dips:3x10


Back and Biceps:
Deadlifts:3x10
Barbell curl:3x10
Ez curl:5x10
Preacher curl:3x8
Dumbel Curl: 3x8


Quads:
Squats: 4x10
Leg curls:3x10
Leg extention : 3x10


Calves:

Standing calf raises:3x15
Seated Calf raises:4x10

Wow, that routine is terrible. Okay, I'm just going to write one up for you using a basic push-pull-legs split:

Monday - Push:
Bench Press 4x8
Standing Overhead Press 4x8
DB Incline Press (Slight incline 15-30 degrees) 3x10
Seated DB Arnold Press 3x10
Tricep Extensions 2x12

Wednesday - Pull:
Bent Rows 4x8
Chinups 4x8 (Or whatever you can get if not 8 reps)
One Armed DB Rows 3x10
Pullups 3x10 (Or whatever you can get if not 10 reps)
Barbell Curls 2x12

Friday - Legs:
Squats 4x8
Deadlifts 4x8
DB Lunges 3x10
DB Stepups 3x10
A few sets of calf stuff if you really want to...


Have fun.

i am limited to equipment so that is why mine is lame man

Originally Posted by KEFE

I threw in barbel and dumbel rows




The Workout


Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads
Friday: Calves
Sat and Sun : Off

Chest and triceps:

Bench press:4x10
Incline press:3x8
Decline press:3x6
Middle Grip Bench:3x10
Tricep extentions :4x12
Weighted Dips:3x10


Back and Biceps:
Deadlifts:3x10
Barbell curl:3x10
Ez curl:5x10
Preacher curl:3x8
Dumbel Curl: 3x8
Db Rows:3x10
Bb rows:3x10


Quads:
Squats: 4x10
Leg curls:3x10
Leg extention : 3x10


Calves:

Standing calf raises:3x15
Seated Calf raises:4x10

That is awful!!!!!

You have no Detoid exercises, way too much bicep work, too much tricep work and no trap work......throw that away and do what CowPimp has written down for you......son.

I gorgot i left out the deltoid and traps i wasnt thinkin.

The Workout


Monday: Chest and triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads
Friday: Calves
Saturday: Traps and shoulder

Chest and triceps:

Bench press:4x10
Incline press:3x8
Decline press:3x6
Middle Grip Bench:3x10
Tricep extentions :4x12
Weighted Dips:3x10


Back and Biceps:
Deadlifts:3x10
Barbell curl:3x10
Ez curl:5x10
Preacher curl:3x8
Dumbel Curl: 3x8
Db Rows:3x10
Bb rows:3x10


Quads:
Squats: 4x10
Leg curls:3x10
Leg extention : 3x10


Calves:

Standing calf raises:3x15
Seated Calf raises:4x10

Traps and Shoulders

Behind neck press:4x10
Shrugs 4x10



thats all i could think of this is my first time putting one together