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Hey guys...well I've worked out on and off for bout 2 years now...after another 6 month break im strating to workout again this time for good...How does this routine sound
Day 1 - Chest and Triceps
Day 2 - Biceps and Back
Day 3 - Shoulders, Traps, Abs, and some chest
I only have time for 3 days at the gym and want to only work out upper body, after workout I started taking protein shakes...2 cups of milk 2 scoops of protein shake...comes out to about 55 Grams of protein after work out..what do you guys think?
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i fvcking hate curl jockeys. You all suck. Legs are the most metabolic muscles in your body, they are key for nutrient utilization. Do you really want to have this huge upper body and no legs to support yourself? You will look like a cow.
i fvcking hate curl jockeys. You all suck. Legs are the most metabolic muscles in your body, they are key for nutrient utilization. Do you really want to have this huge upper body and no legs to support yourself? You will look like a cow.
i don't even go to the gym. i just play basketball, get it on with my girl is always a workout...hehe...i run up big hills by my house everyday tho...then do 50 pushups and 50 situps when i get home...i was coughin up blood yesterday
Why don't you want to workout your legs? Not only will you look funny with a huge upper body and skinny legs, but you will be top heavy, too, and easier to be knocked over in whatever sport you play.
Why are you doing chest twice?
What does your sets/reps/time under tension schedule look like? How are you planing on cycling or increasing the weights?
Why are you working out each muscle (except chest) only once a week? Not that that's wrong, but certain things have to be in place for it to be effective.
If you like the once a week thing, how about this:
M: Chest/shoulders/triceps
W: Back/biceps/forearms
F: Legs
That will even give you an extra day to recover from legs before you have to be in the gym again.
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As long as the squat is to parallel or lower it counts. I hate frat boys and douche bags who are like "yeah I can squat 300 for reps" and then you watch them and they go down like 1/4 of the way.
Same thing with bench.
Same thing with pullups.
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K&N FIPK II / HP Top Portion Header / Neuspeed Front Upper Strut Bar / RSX 19mm Rear Sway Bar
Generic Rear Upper Strut Bar / 15" Silver Rota Slipstreams (11.8lbs) / 205/60/15 Falken ZE-512's
As long as the squat is to parallel or lower it counts. I hate frat boys and douche bags who are like "yeah I can squat 300 for reps" and then you watch them and they go down like 1/4 of the way.
yea there's f*gs like that at our school that do that gay sh!t...b!tches
As long as the squat is to parallel or lower it counts. I hate frat boys and douche bags who are like "yeah I can squat 300 for reps" and then you watch them and they go down like 1/4 of the way.
not all frat boys are like that
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As long as the squat is to parallel or lower it counts. I hate frat boys and douche bags who are like "yeah I can squat 300 for reps" and then you watch them and they go down like 1/4 of the way.
As long as the squat is to parallel or lower it counts. I hate frat boys and douche bags who are like "yeah I can squat 300 for reps" and then you watch them and they go down like 1/4 of the way.
Same thing with bench.
Same thing with pullups.
Yeah there are a lot of people that only do 1/4 reps.
But on bench I cheat a lot too. I push my feet against the floor I even end up arching my back with my butt off the bench on the ending reps.
i just started working out again recently, if you only 3 days i would do as much as possible in those days
arms/shoulders/abs
chest/back/abs
legs/abs
i would do abs everytime i work out if i were you since its good to have a stong core and they are the hardest to workout.
i just started working out again recently, if you only 3 days i would do as much as possible in those days
arms/shoulders/abs
chest/back/abs
legs/abs
i would do abs everytime i work out if i were you since its good to have a stong core and they are the hardest to workout.
That is every other day right? What about cardio? Abs need breaks too so don't do those every day.
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That is every other day right? What about cardio? Abs need breaks too so don't do those every day.
this isnt my schedule, this was my suggestion to him although i dont know what days he works out. but yes, on my schedule abs is everyother day, cardio is only twice a week.
Not only do you need to work your legs, but I would also suggest you work your back before your bis on back/bis day. When combining larger and smaller muscle groups on the same day, you should try and work your larger groups first, then smaller. The exception is when you are trying to implement advance training techniques like pre-exhaustion but whereas you are just gettin back, that's obviously not the case. I would suggest instead of additional chest work, you get in some leg work on that third day. Superset hams and quads to save time. Then bang out some quick calf raises and your good. Also, I'd suggest substituting that milk in your shake to juice. Prefferably pineapple or orange. Gatorade works too. That way you get good protein and some simple sugars to replenish glycogen stores and start that muscle-building process. That protien you are taking in imediately after the workout is useless without some simple carbs.
K&N FIPK II / HP Top Portion Header / Neuspeed Front Upper Strut Bar / RSX 19mm Rear Sway Bar
Generic Rear Upper Strut Bar / 15" Silver Rota Slipstreams (11.8lbs) / 205/60/15 Falken ZE-512's
K&N FIPK II / HP Top Portion Header / Neuspeed Front Upper Strut Bar / RSX 19mm Rear Sway Bar
Generic Rear Upper Strut Bar / 15" Silver Rota Slipstreams (11.8lbs) / 205/60/15 Falken ZE-512's
Not only do you need to work your legs, but I would also suggest you work your back before your bis on back/bis day. When combining larger and smaller muscle groups on the same day, you should try and work your larger groups first, then smaller. The exception is when you are trying to implement advance training techniques like pre-exhaustion but whereas you are just gettin back, that's obviously not the case. I would suggest instead of additional chest work, you get in some leg work on that third day. Superset hams and quads to save time. Then bang out some quick calf raises and your good. Also, I'd suggest substituting that milk in your shake to juice. Prefferably pineapple or orange. Gatorade works too. That way you get good protein and some simple sugars to replenish glycogen stores and start that muscle-building process. That protien you are taking in imediately after the workout is useless without some simple carbs.
Arching your back is good and encouraged as it makes you more stable, but your butt has to stay on the bench
that's the powerlifting approach though, isn't it? Shortening the range of motion thereby increasing the amount of weight... If he wants to train for looks, that's not exactly the best thing
Also, I'd suggest substituting that milk in your shake to juice. Prefferably pineapple or orange. Gatorade works too. That way you get good protein and some simple sugars to replenish glycogen stores and start that muscle-building process. That protien you are taking in imediately after the workout is useless without some simple carbs.
Forget about the juice and just go buy some corn sugar from a beer supply store, it's cheap and your best source for simple sugars. Juice is okay if you are in a pinch but you'd have to consume a good amount of it just to get enough sugars (which btw aren't as effective as the corn sugar, either). Corn sugar = dextrose, same thing that is found in Smarties candy.
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