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    Banned noogledoogle's Avatar
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    **IMPORTANT IMPORTANT IMPORTANT ** MUST READ ** how is this routnie??

    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 Gaffigan's Avatar
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    That, to me, is a ton of running. I don't know if you like to mix your cardio up a bit (EFX machines, bikes, etc.), but that's what I'd try and do.
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  3. #3
    The BACKMAN DJAuto'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.
    Where are your shoulder exercises? Also, try to do pullups on back day (Upper number 2). Are you trying to lose fat?
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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