Cool, Cool, Cool Work Out Routine ^_^

[BootyLover]

So Vis-Life says I should bulk up or get enough muscles to where I want to be and then try to lose fat and get toned, etc... So I'm in my bulk up phase right now, and researched and made this new routine. 3 days a week. It concentrates on building basic muscle on all parts of the body while targeting on mass on the Lats, Side Shoulders, and Lower Quads... Which, according to Arnold, are essential in developing classic body symmetry.




Workout (A) - Back, Chest, Abs

Pull Downs - 3 sets of 10-12 reps
Bench Press - 1 set of 10-12 reps
Crunches - 1 set of 15-20 reps
Back Rows - 2-3 sets of 10-12 reps
Incline Bench Press - 1 set of 10-12 reps
Hanging Leg Raises - 1 set of 15-20 reps
Deadlift - 1-2 sets of 10-12 reps
Chest Dips - 1 set of 10-12 reps
Bicycle Crunches - 1 set of 15-20 reps



Workout (B) - Shoulders, Biceps, Triceps

Lateral Raises - 3 sets of 10-12 reps
Triceps Pushdowns - 2 sets of 10-12 reps
Bicep Curls - 3 sets of 10-12 reps
Upright Rows - 3 sets of 10-12 reps
Triceps Extensions - 2 sets of 10-12 reps
Bent-Over Laterals - 2-3 sets of 10-12 reps



Workout (C) - Quads, Hamstrings, Calves

Squats - 3 sets of 10-12 reps
Leg Curl - 3 sets of 10-12 reps
Leg Extensions - 2-3 sets of 10-12 reps
Calf Raises - 3 sets of 12-15 reps
Lunges - 2-3 sets of 10-12 reps




During my Toning phase, I'm planning on doing martial arts or breakdancing in place of my weight lifting since I don't have time to do both weight lifting and cardio.

[Brown.]

Get something female friendly.

[BIZ.VICIOUS]

I wouldn't do Bi's and Tri's in the same day. Nor would I do back and chest the same day.

Mon - Shoulders,Biceps
Tues - Chest, Triceps
Wed - Back and Legs
Day off
Repeat

Cardio everyday before and after your routines.

I would never do Both arm muscles and chest and back in the same day. You muscles will start to compinsate for each other.

[BootyLover]

Get something female friendly.

Post a before pic.

[Philly®]

ha will be 1 sexy mofo when it's over..

o btw it's rizzo hommie


nigga!

[BootyLover]

I wouldn't do Bi's and Tri's in the same day. Nor would I do back and chest the same day.

Mon - Shoulders,Biceps
Tues - Chest, Triceps
Wed - Back and Legs
Day off
Repeat

Cardio everyday before and after your routines.

I would never do Both arm muscles and chest and back in the same day. You muscles will start to compinsate for each other.

Bodybuilders do it for supersets. They believe doing opposing muscles consecutively builds them up faster since they are opposing they woulnd't help each other but rather have to work harder and get stretched while the opposite muscle gets worked.

Right now, I'm only doing 5 to 10 mins of cardio before and after to get warmed up, but I'm going to go cardio heavy after I bulk up in the toning phase.

[BIZ.VICIOUS]

Bodybuilders do it for supersets. They believe doing opposing muscles consecutively builds them up faster since they are opposing they woulnd't help each other but rather have to work harder and get stretched while the opposite muscle gets worked.

Right now, I'm only doing 5 to 10 mins of cardio before and after to get warmed up, but I'm going to go cardio heavy after I bulk up in the toning phase.

1. Your not a body builder

2. When your starting out, or at least a year into it, you can start doin pyrmed sets. To do what your doing, the 2 arms and shoulders in 1 workout is silly. You use your tri's and bi's for most workouts. You will end up gaining more mass in your stronger areas, leaving your weaker areas vulnerable to injury and/or non growth, becuz your compinsate'n for your weaker muscles.

3. Do cardio for 5 minutes before your workout and 10 after. And spend EVERYNIGHT doing pushups, and situps before bed.

your routine will be ok, but I don't think at your level, you want to cram so much in on a day. Spend about an hour on each muscle group.

[Brown.]

it`s on my myspace.
I don`t have a gut.

[Vis]

I wouldn't do Bi's and Tri's in the same day. Nor would I do back and chest the same day.

Mon - Shoulders,Biceps
Tues - Chest, Triceps
Wed - Back and Legs
Day off
Repeat

Cardio everyday before and after your routines.

I would never do Both arm muscles and chest and back in the same day. You muscles will start to compinsate for each other.

No, cardio hindder's muscle growth, don't do cardio on a bulk, on a cut yes, you need to do it, but not on a bulk. If you feel your gainign to quick, dont do cardio, cut back on a few hundred cal's, til you hit that platuea, where your body adjusted, than up them alittle again. Dont do any cardio on a bulk man, trust me.

[Vis]

Cannuck, anyone can be a bodybuilder rofl. He's not building up his body for wrestling, fighting, police work, etc. He's doing it cause HE want's to, meaning he's a bodybuilder. Shtu the fuck up, thinking you always know everything. Wtf would you do pushups/situps before bed, after a long ass workout. Muscle's have to grow, he needs to repair, when I excercise before bed, I can't sleep. Situp's = meaningless, he doesn't need to build up his ab's on a bulk, wtf? If he has a certain amount of muscle, and low BF% ab's will automatically show, thats when you build them up, after you lose your gut. I wouldn't reccomnd pushup's, til you cut.. It'll tone you out real nicely, add a clap, elevated, or puts weights on your back, and youll be good to go. Shrugs > pushups on a bulk.

[Mighty King Esca]

If you have access to a pool, swimming laps and other aquatic excercises make for a good complete body workout.

[BIZ.VICIOUS]

Cannuck, anyone can be a bodybuilder rofl. He's not building up his body for wrestling, fighting, police work, etc. He's doing it cause HE want's to, meaning he's a bodybuilder. Shtu the fuck up, thinking you always know everything. Wtf would you do pushups/situps before bed, after a long ass workout. Muscle's have to grow, he needs to repair, when I excercise before bed, I can't sleep. Situp's = meaningless, he doesn't need to build up his ab's on a bulk, wtf? If he has a certain amount of muscle, and low BF% ab's will automatically show, thats when you build them up, after you lose your gut. I wouldn't reccomnd pushup's, til you cut.. It'll tone you out real nicely, add a clap, elevated, or puts weights on your back, and youll be good to go. Shrugs > pushups on a bulk.

Isn't he trimming extra weight? I thought he was lose'n weight and turning it into muscle. I didn't know he was bulking up. Even so, cut back on the cardio then, but keep up with the situps and the pushups.

I know how this works, I ain't new to it man. I know you tear your muscles and they need repair time, thats why I said the workout you gave him was wrong. You have him doing to much on a single day, he won't see results as quick. He'll be a water balloon.

Not everybody has the right body type. You and I are prolly the same, naturally cut. My problem is retaining weight. So I have to yuse pymeds and lift negitives all the time, to get muscle mass.

if you lose'n weight, then turing it into muscle, which I thought Ha Style is doing, then this won't work for him./

[BootyLover]

1. Your not a body builder

2. When your starting out, or at least a year into it, you can start doin pyrmed sets. To do what your doing, thye 2 arms and shoulders in 1 workout is sill. You use your tri's and bi's for most workouts. You will end up gaining more mass in your stronger areas, leaving your weaker areas vulnerable to injusry and/or non growth, becuz yyour compinsate'n for your weaker muscles.

3. Do cardio for 5 minutes before your workout and 10 after. And spend EVERYNIGHT doing pushups, and situps before bed.

your routine will be ok, but I don't think at your level, you want to cram so much in on a day. Spend about an hour on each muscle group.

1. I've looked at alot of studies on this and they conclude that supersets are approporiate for all levels unless you're a complete newbie. The difference is that supersets concentrate on building mass instead of building strength. And I've been working out for a while now, but I was mixing cardio and weight lifting. Right now, I'm more focused on weight lifting.

2. I am working out most body part to an extent, just some parts more than others to create better symmetry. And about the arms compensating for shoulders, notice that the shoulder exercises are mostly isolating the side delts, except for the upright row. They don't rely on the tri's or the bi's much. And there's only two tri exercises with 2 sets each, and only one bi exercise of 3 sets.

3. Yes, cool downs are very important. I just do stretching before I go to bed.

[Motionblurrr]

That looks good to me Ha, I'm planning on getting ripped. I'm more focusing on running/jogging right now because I want to lose that bodyfat. Summer '06, bitches!

[BIZ.VICIOUS]

4. argue'n about this online, without knowing your expeience, and weight size and strength, is just silly, so you win.