Post by Captain SpExtacular on Jun 25, 2006 13:50:31 GMT -5
I know there is going to be some resistance against this thread. But lets face it, we all know that exercising is good for you and stuff but most of us are all to lazy to do it. How ever Nightmare and i both agree that some kind of thread like this should be hear for other members who wand to get in shape (round is still a shape but not a good one), get buff, strong, or what ever. So I noticed that one of Netzuko's summer goals was to get buff so the first program im typing up will focus on that.
Notes: Please ask for advise, exercises, or routienes. Even give advice to other members if you have any.
Also: Suplimintation is a major part of any sport. Places like GNC often rip you off when you try and by somthing there thats why i shop around for the better deal. and in doing so i found www.bodybuilding.com/store/index.html. This place sell stuff way cheaper than normal retail stores and they ship the stuff to you in like 2-3 days or so. I recomend to buy a protein powder for those who have the mony and want to add to their gains in the gym. Just so you dont get ripped off ill show you what i use, www.bodybuilding.com/store/opt/whey.html.
Buff Up
In order to get "Buff" your going to have to do several things
A) Work hard using proper technique with low sets and lots of reps.
B) The best part is your going to have to eat alot. Not cookies! I mean meat! Chillie, bacon, oatmeal?, stuff that had high amounts of carbs and protein. Just check the lables on the food you eat.
C) Use a good weight for your body not somthing to heavy. Lots of people use weights that they cant lift properly.
Hear is your work out schedual! REMEMBER TO DO YOU ABBS EVERY DAY AS WELL AS THE OTHER STUFF!
Mon.: Arms\Shoulders
Bicep Curls* | 2 sets | 20 reps
Skull Crushers | 2 sets | 20 reps
Front Lateral Raises | 3 sets | 8 or 10 reps, what ever
Bicep Concentration Curls | 1 ste | 20 reps, each arm
Close grip bench press | 2 sets | 10 - 20 reps
Side lateral raises | 1 set | 8-10 reps
Bench Dips** | Till failure
*Choose a relativly light weight and do 1 set of 10 as a warm up to get things moving.
**You can do these alomost any where that has a bench.
Tues.: Chest\Back
One arm Dumbell Rows | 2 sets | 20 reps
Chest press | 2 sets | 20 reps
Bent over bar bell rows* | 3 sets | 5 reps
Incline Chest press(Dumble) | 2 sets | 20 reps
Decline Chest press(dumble) | 2 sets | 20 reps
Dumbell Flys | 2 sets | 10 reps
Wide Grip Lat Pull Down | 2 sets | 20 reps
Dumbell Pull Overs | 1 set | 10 reps
*Ok this is a really fun one but remember to keep your spine str8 or you'll crap it out. Use a weight that allows you to confortably bend over and to complete the exercise.
Notes: The chest and back Mucles are considered large body parts. In order to preform the movements that involve them you also call upong other muscles such as your arms, shoulders, legs, and abbs. This day is really crutial for putting on mass because of the large area of muscle involved with the exersises.
Wed.: Shoulders/Traps
Front Lateral Raises | 3 sets | 10 reps
Side Lateral Raises | 3 sets | 10 reps
Dumbell Shrugs | 3 sets | 20 reps
Lying Dumbell Pull Overs | 2 sets | 10 reps
Notes: Err...for some reason there are some body parts that you will never like training....for me its shoulders. Anyway large shoulders have been considerd (along with calvs) to be the best part of one's physic. So lately ive been trainging them extra.
Thrus.: Legs
Dumbell Squats | 2 sets |as many as you can with out a break. | Rest alot.
Dumbell Lunges | 4 sets | 10 reps
Standing Dumbell Calf Raises | 1 set | 100 reps | rest when tired.
Barbell Squat | 3 sets | 5 reps
Notes: I dont like leg training to much either but hey you dont need a car to have wheels right? BE VERY CARFULL WITH ALL LEG EXERSICES! Squats have the power to blow your knee caps across the room if not done with strict form. Lunges ware down you knee caps with out good form. as for the calvs, you need to hit them hard if you want them to get any bigger heres why. Your calvs help you walk/run/ext. right? so natrually they are built up only using you body weigh, in theory the more weigh you gain the bigger theyd be but then youd have to deal with being all fat and stuff soby hitting them with a kinda heavy weight and alot of reps your sure gonna feel it the rest of the week one reason i tucked these in at the end here. have fun with this one.
Fri.: If you feel like you have any lagging body parts or ones that you want to bring up use friday and decide what to do. Or you can sit around and drink a protein shake and wach tv....however...there is one, other opption....CARDIO!
Try this program for like two/three weeks and tell us what it did for you!
Thank god i finally got this done.
Notes: Please ask for advise, exercises, or routienes. Even give advice to other members if you have any.
Also: Suplimintation is a major part of any sport. Places like GNC often rip you off when you try and by somthing there thats why i shop around for the better deal. and in doing so i found www.bodybuilding.com/store/index.html. This place sell stuff way cheaper than normal retail stores and they ship the stuff to you in like 2-3 days or so. I recomend to buy a protein powder for those who have the mony and want to add to their gains in the gym. Just so you dont get ripped off ill show you what i use, www.bodybuilding.com/store/opt/whey.html.
Buff Up
In order to get "Buff" your going to have to do several things
A) Work hard using proper technique with low sets and lots of reps.
B) The best part is your going to have to eat alot. Not cookies! I mean meat! Chillie, bacon, oatmeal?, stuff that had high amounts of carbs and protein. Just check the lables on the food you eat.
C) Use a good weight for your body not somthing to heavy. Lots of people use weights that they cant lift properly.
Hear is your work out schedual! REMEMBER TO DO YOU ABBS EVERY DAY AS WELL AS THE OTHER STUFF!
Mon.: Arms\Shoulders
Bicep Curls* | 2 sets | 20 reps
Skull Crushers | 2 sets | 20 reps
Front Lateral Raises | 3 sets | 8 or 10 reps, what ever
Bicep Concentration Curls | 1 ste | 20 reps, each arm
Close grip bench press | 2 sets | 10 - 20 reps
Side lateral raises | 1 set | 8-10 reps
Bench Dips** | Till failure
*Choose a relativly light weight and do 1 set of 10 as a warm up to get things moving.
**You can do these alomost any where that has a bench.
Tues.: Chest\Back
One arm Dumbell Rows | 2 sets | 20 reps
Chest press | 2 sets | 20 reps
Bent over bar bell rows* | 3 sets | 5 reps
Incline Chest press(Dumble) | 2 sets | 20 reps
Decline Chest press(dumble) | 2 sets | 20 reps
Dumbell Flys | 2 sets | 10 reps
Wide Grip Lat Pull Down | 2 sets | 20 reps
Dumbell Pull Overs | 1 set | 10 reps
*Ok this is a really fun one but remember to keep your spine str8 or you'll crap it out. Use a weight that allows you to confortably bend over and to complete the exercise.
Notes: The chest and back Mucles are considered large body parts. In order to preform the movements that involve them you also call upong other muscles such as your arms, shoulders, legs, and abbs. This day is really crutial for putting on mass because of the large area of muscle involved with the exersises.
Wed.: Shoulders/Traps
Front Lateral Raises | 3 sets | 10 reps
Side Lateral Raises | 3 sets | 10 reps
Dumbell Shrugs | 3 sets | 20 reps
Lying Dumbell Pull Overs | 2 sets | 10 reps
Notes: Err...for some reason there are some body parts that you will never like training....for me its shoulders. Anyway large shoulders have been considerd (along with calvs) to be the best part of one's physic. So lately ive been trainging them extra.
Thrus.: Legs
Dumbell Squats | 2 sets |as many as you can with out a break. | Rest alot.
Dumbell Lunges | 4 sets | 10 reps
Standing Dumbell Calf Raises | 1 set | 100 reps | rest when tired.
Barbell Squat | 3 sets | 5 reps
Notes: I dont like leg training to much either but hey you dont need a car to have wheels right? BE VERY CARFULL WITH ALL LEG EXERSICES! Squats have the power to blow your knee caps across the room if not done with strict form. Lunges ware down you knee caps with out good form. as for the calvs, you need to hit them hard if you want them to get any bigger heres why. Your calvs help you walk/run/ext. right? so natrually they are built up only using you body weigh, in theory the more weigh you gain the bigger theyd be but then youd have to deal with being all fat and stuff soby hitting them with a kinda heavy weight and alot of reps your sure gonna feel it the rest of the week one reason i tucked these in at the end here. have fun with this one.
Fri.: If you feel like you have any lagging body parts or ones that you want to bring up use friday and decide what to do. Or you can sit around and drink a protein shake and wach tv....however...there is one, other opption....CARDIO!
Try this program for like two/three weeks and tell us what it did for you!
Thank god i finally got this done.