Check Out My Routine

**911=InsideJob** · 07-04-2006, 01:11 AM

Start of the Day:
I stretch every muslce and joint in my body for 10 seconds each and take deep breaths after (helps with circulation and recover and overall health). After I drink a cup of water for cleansing and then eat breakfast. I do my workouts 30 minutes before lunch.

Monday:
3 sets of 15 push ups (slow)
3 sets of 6 overhead tricep exentions in between push-ups

Wednesday:
4 sets of bicep/hammer curls (up fast, hold, down slow)
-reps vary between 12-15
2 sets of 15 shrugs
3 sets of 15 back extenstions (light weight, medium speed)
3 sets of forearm exercises

Thursday:
13 pushups with medium resistance (no attention to speed)
-repeat 4 more times but with more resistance eat set
Dips on a chair until failure (13-14)

Saturday:
See Wednesday

I stretch before and after I train and of course a warm-up of running in place. After I catch my breat I rest for a little while and then have lunch.

Around 6 o'clock after I wake up I eat a quick meal or usually granola and yogurt and then rest for about 10 minutes. I do about 100 reps of core work (crunches, leg raises) and neck exercies and then do my cardio. I do this about 4-6 times per week.

Cardio:
Walk 3.5 for half a lap
Run at 4.7 for about 10 minutes
Slowly start pushing up the speed until about 5.4
Cool down, go back to walking at 3.5, then slower
2 miles in 25 minutes in all.

**MyK** · 07-04-2006, 01:17 AM

F!

**911=InsideJob** · 07-04-2006, 01:18 AM

Great routine huh? Took me a VERY long time to come up with it and I'm gaining fast.

**BiggNStronger** · 07-04-2006, 01:30 AM

F

**TJ Cline** · 07-04-2006, 03:17 AM

Originally Posted by 911=InsideJob

Great routine huh? Took me a VERY long time to come up with it and I'm gaining fast.

What are you training for??
If it's for bodybuilding/olympic/to get big or power lifting then it is NOT a good workout

**drbenroth** · 07-04-2006, 03:44 AM

do pushups with your feet on a chair, get the reps down a bit
and howabout some pullups or equivalent
and miltary press.

these are staple compound exercises

another thing. 100 reps of anything, is worthless. simply a poor mans cardio workout.

**Double D** · 07-04-2006, 07:27 AM

How old are you? If you are like 14 or 15 this is a pretty good workout. I dont have a problem with a fella doing bodyweight exercises, but whats wrong with the big wieghts?

**drbenroth** · 07-04-2006, 08:39 AM

my guess is that he doesnt have the equipment

did anyone else think this was a little bit odd?
"I drink a cup of water for cleansing"

**CowPimp** · 07-04-2006, 11:07 AM

What are your goals? Regardless, it needs a lot of work.

**KarlW** · 07-04-2006, 12:58 PM

what's a back extension?

**911=InsideJob** · 07-04-2006, 01:30 PM

Originally Posted by drbenroth

my guess is that he doesnt have the equipment

did anyone else think this was a little bit odd?
"I drink a cup of water for cleansing"

You drink a cup of water in the morning for cleasing, first thing before you eat.

As far as heavy weights go, look at my thurdsday routine. My goal isnt to be huge, its for overall fitness. In the morning I do my stretching and flexablity, afternoon is my strenght, evenening is cardio.

**911=InsideJob** · 07-04-2006, 02:27 PM

Originally Posted by drbenroth

dips and pushups work the same muscles.
what about your lats, shoulder, legs.

Dips and push-ups arnt exactly the same, dips gets your triceps and shouders more, in my experience. And push-ups targets mainly your chess, which is why on mondays I do overhead tricep exetenstions in between push-ups to make sure I get the triceps done that day.

The back exercises I do cover my lats (back extensions & shrugs). Shoulders are covered in the push ups and dips, I also do over head presses on mondays in place of the push ups every so often to mix things up. As far as legs go, I run a lot, and my legs and calves are huge- especially if you run on a slight incline.

**kcoleman** · 07-04-2006, 03:06 PM

"The back exercises I do cover my lats (back extensions & shrugs). Shoulders are covered in the push ups and dips"

As far as back goes, those 2 exercises will work your spinal erectors and traps. Your entire training routine has zero lat stimulation.

edit: with just those 2 back exercises, there is a whole slew of musculature in your back receiving no stimulation. If I were you, I'd opt for the inclusion of some vertical and horizontal pulling movements. Like pullups and barbell rows.

You should read the stickies in this forum.

Push ups and dips will work your anterior deltoid. All you have going for your lateral delts are the overhead presses which you only do sparingly to "mix things up". Your rear delts have also been completely ignored.

**911=InsideJob** · 07-04-2006, 03:42 PM

Thanks for the advice dude.

**mike456** · 07-04-2006, 04:27 PM

You need any variation of pull-ups, overhead press, rows, bench/pushups/dips, squats, deadlift in a good routine.

Your routine is horrible.

**assassin** · 07-05-2006, 04:22 PM

you just need to reed the stickies well .... it'll help u a lot........

how old are you ....what's your goals ....... what's your stats

**CowPimp** · 07-05-2006, 10:48 PM

An insignificant amount of lower body work and totally lacking in pulling movements...

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