Originally posted by ZenBuild
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Here is mine. Just keep in mind that you can get a million different answers but the best workout is one you tailor to yourself. Listen to your body's responses to each new exercise or piece of equipment you use. I tend to shy away from movements that cause me joint pain, however, most of the time that is eradicated with proper form.
These are my basic 4 that covers pretty much everything...legs, chest, back, and abdominals
Bench Presses emphasize the pecs, triceps, front delts, and forearms when executed with proper form.
Seated Cable Rows emphasize the traps, lats, the erector spine, rear delts, side delts, biceps, biceps brachialis, and forearms when executed with proper form.
Leg Presses emphasize the quadriceps, hamstrings, glutes, and calves when executed with proper form.
Hanging Leg Lifts emphasize the upper, middle, lower, and oblique abdominals when executed with proper form.
I do this on monday, then on wednesday i will hit the same muscle groups but replace the exercises with 4 different ones. For example: Dumbell Chest Flys, Pull Ups, Squats, and Ab Machine. Then on friday I may do Chest Dips, Cable Pull-Downs, Dead-Lifts, and Weighted Sit-ups.
If I can complete 3 sets of 10 on each exercise without sacrificing form, I move up 5lbs. Remember, everytime you do a rep, hold it for a second and squeeze.
If you are looking to hit trouble areas...for instance, I have decent genetics except that my brother and I inherited our mother's chicken calves. So I may incorporate some extra calve exercises to build some target mass. It works ok but not the greatest when all natural. I hear AAS will help with that. Im anxious to start a cycle but am trying to raise my base to its highest potential first and to lose a little more body fat as suggested by Mr. Big. This is a really helpful forum.
The point of everything, in my opinion, is to do the least amount of work for the most amount of gain. This works for me but may not work for others. I call it the Keep It Simple Stupid routine.
On inbetween days I do 30min of cardio. Anything that involves your whole body and gets your heart rate above normal is good. I like walking briskly on inclined treadmill without use of rail or just taking a 30min brisk walk at the park. Don't forget to swing those arms and work up some sweat.
Also, make sure to stretch your muscles after every routine whether weight training or cardio.
At first people used to look at me funny at the gym for doing such basic stuff. When they see that I am getting results faster than they are, they begin to copy what you are doing or even ask you to show them your routine. Going to the gym is quite entertaining.
Diet...well...thats for another post...
Good luck!!!
These are my basic 4 that covers pretty much everything...legs, chest, back, and abdominals
Bench Presses emphasize the pecs, triceps, front delts, and forearms when executed with proper form.
Seated Cable Rows emphasize the traps, lats, the erector spine, rear delts, side delts, biceps, biceps brachialis, and forearms when executed with proper form.
Leg Presses emphasize the quadriceps, hamstrings, glutes, and calves when executed with proper form.
Hanging Leg Lifts emphasize the upper, middle, lower, and oblique abdominals when executed with proper form.
I do this on monday, then on wednesday i will hit the same muscle groups but replace the exercises with 4 different ones. For example: Dumbell Chest Flys, Pull Ups, Squats, and Ab Machine. Then on friday I may do Chest Dips, Cable Pull-Downs, Dead-Lifts, and Weighted Sit-ups.
If I can complete 3 sets of 10 on each exercise without sacrificing form, I move up 5lbs. Remember, everytime you do a rep, hold it for a second and squeeze.
If you are looking to hit trouble areas...for instance, I have decent genetics except that my brother and I inherited our mother's chicken calves. So I may incorporate some extra calve exercises to build some target mass. It works ok but not the greatest when all natural. I hear AAS will help with that. Im anxious to start a cycle but am trying to raise my base to its highest potential first and to lose a little more body fat as suggested by Mr. Big. This is a really helpful forum.
The point of everything, in my opinion, is to do the least amount of work for the most amount of gain. This works for me but may not work for others. I call it the Keep It Simple Stupid routine.
On inbetween days I do 30min of cardio. Anything that involves your whole body and gets your heart rate above normal is good. I like walking briskly on inclined treadmill without use of rail or just taking a 30min brisk walk at the park. Don't forget to swing those arms and work up some sweat.
Also, make sure to stretch your muscles after every routine whether weight training or cardio.
At first people used to look at me funny at the gym for doing such basic stuff. When they see that I am getting results faster than they are, they begin to copy what you are doing or even ask you to show them your routine. Going to the gym is quite entertaining.
Diet...well...thats for another post...
Good luck!!!