wats ur gym routine (4 Viewers)

[meilz92]

no i dontn because i am sane

disputable

 

[L]

bashin cunts and crushin skulls

also stomping dogs

 

[zombie omie jay]

my gym routine

20 bench presses (40 kg)
walk around for 20 mins doing nothing except talk with friends and occasionally punch a punching bag
20 situps (with random weights friends give me, usually aroung 5kg)
do nothing for a while then do like 20 leg curls( dunno what the weight is just set it to like number 7)
talk for 20 mins
then whatever number i feel like of 10-15kg dumbells

brah

Layne Norton’s Workout Routine – Power and Hypertrophy
layne-norton-workout-routineLayne Norton’s Workout Routine – Power and Hypertrophy

Day One – Upper Power
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Two – Lower Power
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three – Off

Day Four – Hypertrophy Chest/Arms
3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Five – Hypertrophy Shoulders/Back/Traps
4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Six – Hypertrophy Legs/Calves
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven – Off

Sunday: Upper Power

5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Barbell Bench Press
Barbell Rows
Military Press
Barbell Shrugs

Monday: Lower Power

5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Back Squat
Stiff Leg Deadlift, Or Romanian DL
6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

DB Shoulder Press 3×8-12 super setted with
DB Front Raise 3×8-12
DB One Arm Row 3×8-12 super setted with
DB Arnold Press 3×8-12
Lat Pull Down (Wide Grip) 2×8-12 super setted with
DB Shrugs 2×10-15
Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
DB Upright Row 2×10-15
T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

Hack Squat 5×8-12 super setted with
Standing Calf 5×10-15
Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)

mate

Don't worry, I'm also incredibly innocent. It doesn't help that I'm blonde either, people just treat me like a kid and laugh when I don't understand their sexual jokes/references.

post a pic

How was I meant to know hard was a reference to penis? There's no link
My friends know I don't pick stuff up, so they just let me believe what I think is going on

if anyone ever *ever* says hard then you can be assured that it can be used as sexual pun relating to an erect penis

 

[battler1]

ill bench every dickhead in this thread

 

[RANK 1]

annagurl u make me lol

 

[annagurl]

Really? Why is this so? Haha

 

[b00m]

my gym routine

20 bench presses (40 kg)
walk around for 20 mins doing nothing except talk with friends and occasionally punch a punching bag
20 situps (with random weights friends give me, usually aroung 5kg)
do nothing for a while then do like 20 leg curls( dunno what the weight is just set it to like number 7)
talk for 20 mins
then whatever number i feel like of 10-15kg dumbells

you wont make any serious gains with a random do whatever-you-feel-like routine

 

[SDES]

forever SS noob, retarded routine but i'm okay with it for now bro, mon/wed/fri

A: [curlz fo da gurls day]
back squat (3x5)
military press (3x8)
BB shrugs (3x10) [mi fave becos bar rubs mi doodle]
DB upright row (3x6)
DB curls (3x5)
Hammer curls (3x5)
BB curls (3x5)
wrist curls (3x8)
reverse curls (3x5)

B: [not curlz fo da gurls day]
back squat (3x5)
flat bench press (3x5)
deadlift (3x5) [need more weights if I wanan do less sets lol...]
close grip bench press (3x5)
DB tricep extension (3x8)
calf raise (3x15)
DB bent row (3x8)
BB lying row thingy (3x8)

 

[RANK 1]

Really? Why is this so? Haha

your innocence makes me lol

 

[q3thefish]

mon: chest/tri = (bb bench + db press) 3x10 ea, dips 3x8 and isolation machines 3 x 10 ea
tues: back/bi = dl's 6x10, pullups 4x6, (cable row + row machine) 3x10 ea, isolation machines 3 x 10 ea
thurs or fri: legs and core = bsquats 6x10, weighted lunges 3x10, leg press 3x8, isolation machines 3 x 10 ea, stuff with med. ball for core

since im cutting, for every min of weights i do, i mirror it with a min of med-intense cardio (ellip, treadmill, row etc)
each sesh lasts from 1-1:30 hr

profit

and lol @ annagurl, c'mon noone can be that blank

 

[annagurl]

your innocence makes me lol

I'll take that as a compliment

 

[slyhunter]

inb4banhammer

 

[annagurl]

I think i've established on another thread that 4chan sucks and all the girls found under the /b/ section will never be respected for the rest of their life.
Sheesh... does everyone on bos use 4chan now? What is this?

 

[Absolutezero]

I think i've established on another thread that 4chan sucks and all the girls found under the /b/ section will never be respected for the rest of their life.
Sheesh... does everyone on bos use 4chan now? What is this?

You've highly misrepresented /b/, and I'm fairly certain you don't know what you're referring to with 'the girls found under the /b/ section'

 

[Omie Jay]

lolmachine

 

[ibbi00]

I don't know the names of my workouts.

 

[Omie Jay]

today i did the pick up thingy where you pick it up from thje ground and it was very heavy and now im sore =D

 

[b00m]

woah omie im impressed.. i didnt think it was that big!

 

[Absolutezero]

today i did the pick up thingy where you pick it up from thje ground and it was very heavy and now im sore =D

You should keep doing that . It will get easier. Must just be practice.

 

[b00m]

im going to have to incorporate dead lifts soon.. but im afraid ill do my back some serious damage. ive had back problems before and couldnt even tie my shoelace without pain.

however, rippetoe has a nice introduction
http://www.youtube.com/watch?v=Syt7A23YnpA