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  1. #1
    Banned noogledoogle's Avatar
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    **IMPORTANT IMPORTANT IMPORTANT** MUST READ - rate my routine

    MONDAY UPPER DAY
    warm up for 15 minutes on treadmill
    around the world: 4 sets or 12, 10, 10 and 8 reps
    babrell bench pressing: 4 sets 12, 8 , 6 and 4 reps
    dumbell bench pressing: 3 sets 10, 8 and 6 reps
    incline bench pressing: 3 sets of 12, 8 and 4 reps
    butterfly fly machine: 6 sets of 12 reps
    eagle sit ups: 10 sets of 15 reps
    barbell curls: 4 sets of 12, 10, 8 and 6 reps
    hammer curls: 4 sets of 12, 10, 8 and 6 reps
    preracher curls: 4 sets of 12, 10, 8 and 6 reps
    spider curls: 4 sets of 12, 10, 8 and 6 reps
    cool down for a 45 minute jog on the treadmill

    TUESDAY LOWER DAY
    treadmill for 30 minutes warm up
    freehand jump squats: 3 sets of 12 reps
    hack squat: 3 sets of 10,8 and 6 reps
    leg press: 6 sets of 12, 12, 10, 10, 8, 6 reps
    sitting leg extensions: 6 sets of 15, 15, 12, 12, 10, and 8 reps
    flutter kicks: 3 sets of 30 seconds each
    seated leg curl: 3 sets of 10, 10 and 6 reps
    cool down for 1 hour jog after

    WEDNESENDAY UPPER DAY
    warm up for 15 minutes on treadmill
    lat pulldowns: 8 sets of 12, 12, 12, 10, 10, 8, 8, 4 reps
    dumbell row: 4 sets of 12, 10, 8 and 6 reps
    seated cable rows: 3 sets of 10 reps
    skull crushers: 8 sets of 12 reps each
    dumbell kickbacks: 3 setrs of 5 reps
    tri pulldowns: 4 sets of 12, 10 8 and 6 reps
    cool down for a 45 minute jog on the treadmill

    then repeate for thursday, friday and saturday. Sunday is off. ive done a lot of reading and i talked with a couple big dudes and so far this looks liek it will cover all the basics and get my muscles pumped and huge the fastest.
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  2. #2
    Registered User mjw8204's Avatar
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    What exactly made this thread "important" and a "must read?" I'd neg you for obnoxiousness, but there really is no point in bothering since you're already in red. Good look with getting your muscles "pumped and huge the fastest".
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  3. #3
    Registered User Dave76's Avatar
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    Originally Posted by mjw8204 View Post
    What exactly made this thread "important" and a "must read?" I'd neg you for obnoxiousness, but there really is no point in bothering since you're already in red. Good look with getting your muscles "pumped and huge the fastest".
    I have a really hard time understanding how you know enough to tell Latrell, Bolt, et al, that they don't know what they're talking about yet you want our input on your routine.

    I don't mean to be rude but either you know what you are doing or you don't. If you know enough to bash other people's posts, then you obviously know enough to judge your own routine.
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  4. #4
    Registered User mjw8204's Avatar
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    Originally Posted by Dave76 View Post
    I have a really hard time understanding how you know enough to tell Latrell, Bolt, et al, that they don't know what they're talking about yet you want our input on your routine.

    I don't mean to be rude but either you know what you are doing or you don't. If you know enough to bash other people's posts, then you obviously know enough to judge your own routine.
    I'm hurt you would feel this way about me, Dave.

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  5. #5
    Registered User Dave76's Avatar
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    Originally Posted by mjw8204 View Post
    I'm hurt you would feel this way about me, Dave.

    Aargh!! Surely you know my comments were directed at the OP!! I accidentally hit the Quote button instead of the Reply button. I've been trying to rep you for days but it just won't let me.
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  6. #6
    (+) vibes only 7:360's Avatar
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    From the get go I see a lot of isolation work, a lot of which you want be able to achieve maximum growth with. Many ineffective/not highly effective exercises..
    "Life is always happening FOR you--not TO you."
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  7. #7
    Registered User mjw8204's Avatar
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    Originally Posted by Dave76 View Post
    Aargh!! Surely you know my comments were directed at the OP!! I accidentally hit the Quote button instead of the Reply button. I've been trying to rep you for days but it just won't let me.
    Yeah, I figured that out pretty quickly. I just thought it was funny how you appear to be really going off on me.
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  8. #8
    Registered User Lencho's Avatar
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    Originally Posted by noogledoogle View Post
    MONDAY UPPER DAY
    warm up for 15 minutes on treadmill
    around the world: 4 sets or 12, 10, 10 and 8 reps
    babrell bench pressing: 4 sets 12, 8 , 6 and 4 reps
    dumbell bench pressing: 3 sets 10, 8 and 6 reps
    incline bench pressing: 3 sets of 12, 8 and 4 reps
    butterfly fly machine: 6 sets of 12 reps
    eagle sit ups: 10 sets of 15 reps
    barbell curls: 4 sets of 12, 10, 8 and 6 reps
    hammer curls: 4 sets of 12, 10, 8 and 6 reps
    preracher curls: 4 sets of 12, 10, 8 and 6 reps
    spider curls: 4 sets of 12, 10, 8 and 6 reps
    cool down for a 45 minute jog on the treadmill

    TUESDAY LOWER DAY
    treadmill for 30 minutes warm up
    freehand jump squats: 3 sets of 12 reps
    hack squat: 3 sets of 10,8 and 6 reps
    leg press: 6 sets of 12, 12, 10, 10, 8, 6 reps
    sitting leg extensions: 6 sets of 15, 15, 12, 12, 10, and 8 reps
    flutter kicks: 3 sets of 30 seconds each
    seated leg curl: 3 sets of 10, 10 and 6 reps
    cool down for 1 hour jog after

    WEDNESENDAY UPPER DAY
    warm up for 15 minutes on treadmill
    lat pulldowns: 8 sets of 12, 12, 12, 10, 10, 8, 8, 4 reps
    dumbell row: 4 sets of 12, 10, 8 and 6 reps
    seated cable rows: 3 sets of 10 reps
    skull crushers: 8 sets of 12 reps each
    dumbell kickbacks: 3 setrs of 5 reps
    tri pulldowns: 4 sets of 12, 10 8 and 6 reps
    cool down for a 45 minute jog on the treadmill

    then repeate for thursday, friday and saturday. Sunday is off. ive done a lot of reading and i talked with a couple big dudes and so far this looks liek it will cover all the basics and get my muscles pumped and huge the fastest.
    Holy moly.

    Make it MWF and it's doable. But to do all of that twice a week?



    No.

    Also, your warmup and cool down is taking you 1-1.5 hours each workout. How long do you plan to be at the gym? You're 24, for chrissakes. It shouldn't take you more than 10 minutes to loosen up.
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  9. #9
    Training Hard Andalite's Avatar
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    Originally Posted by mjw8204 View Post
    Yeah, I figured that out pretty quickly. I just thought it was funny how you appear to be really going off on me.
    that makes two of us dude
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  10. #10
    Crazy Kraut ktj4l's Avatar
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    I think you need more curls with dumbbells on Monday/Thursday and you forgot about decline bench press (both barbell and dumbbell) on Monday/Thursday as well. I don't know if this is gonna get you big fast enough though. Maybe you should squeeze all of those workouts into one and go with that instead. It doesn't seem like a lot of volume. You also don't really need to rest Sunday completely. You should at least go for a 2 hour run.
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  11. #11
    Powerbuilder all pro's Avatar
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    WEDNESENDAY UPPER DAY
    warm up for 15 minutes on treadmill
    lat pulldowns: 8 sets of 12, 12, 12, 10, 10, 8, 8, 4 reps
    dumbell row: 4 sets of 12, 10, 8 and 6 reps
    seated cable rows: 3 sets of 10 reps
    skull crushers: 8 sets of 12 reps each
    dumbell kickbacks: 3 setrs of 5 reps
    tri pulldowns: 4 sets of 12, 10 8 and 6 reps
    cool down for a 45 minute jog on the treadmill
    THURSDAYDAY UPPER DAY
    warm up for 15 minutes on treadmill
    around the world: 4 sets or 12, 10, 10 and 8 reps
    babrell bench pressing: 4 sets 12, 8 , 6 and 4 reps
    dumbell bench pressing: 3 sets 10, 8 and 6 reps
    incline bench pressing: 3 sets of 12, 8 and 4 reps
    butterfly fly machine: 6 sets of 12 reps
    eagle sit ups: 10 sets of 15 reps
    barbell curls: 4 sets of 12, 10, 8 and 6 reps
    hammer curls: 4 sets of 12, 10, 8 and 6 reps
    preracher curls: 4 sets of 12, 10, 8 and 6 reps
    spider curls: 4 sets of 12, 10, 8 and 6 reps
    cool down for a 45 minute jog on the treadmill

    Your gonna work bench press's the day after triceps? Good luck with that.
    Last edited by all pro; 02-28-2007 at 09:26 AM.
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  12. #12
    (+) vibes only 7:360's Avatar
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    Originally Posted by Lencho View Post
    Also, your warmup and cool down is taking you 1-1.5 hours each workout. How long do you plan to be at the gym? You're 24, for chrissakes. It shouldn't take you more than 10 minutes to loosen up.
    So true..
    You can warm up and/or cool down by simply correctly stretching LOL
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  13. #13
    Banned noogledoogle's Avatar
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    bump
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  14. #14
    Registered User mookie_115's Avatar
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    this is not important u loser...BOOOO...GO HOME!!!
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  15. #15
    Registered User mjw8204's Avatar
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    Originally Posted by Lencho View Post
    Holy moly.

    Make it MWF and it's doable. But to do all of that twice a week?



    No.

    Also, your warmup and cool down is taking you 1-1.5 hours each workout. How long do you plan to be at the gym? You're 24, for chrissakes. It shouldn't take you more than 10 minutes to loosen up.

    Look familiar?
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