Topic: Back To School Workout!!!

Return to Archives of Body Building

Casino Classic
Best Online Casino!
Get $500 free on the house!		Weight Loss Supplements
Natural supplements that burn body fat,
suppress appetite and support a healthy diet.		Antidepressant Medications
Handle stress, elevate the mood,
treat anxiety disorders.		Shared Movies
Over 80 Million Movies and TV-Shows
No Charge per movie, No download limit!
Posted at May 28, 2015, 7:16 pm:

My New Workout

Day 1 Chest, Shoulders, Triceps 30-20 mins cardio
Day 2 Quads, Calves, Hamstrings 20 minutes cardio
Day 3 Back, Biceps 30-20 minutes cardio
Day 4 30 Minutes Cardio *Or Rest*
Day 5 Same As Day 1
Day 6 Same As Day 2
Day 7 Same as Day 3

The Diet Is A Bodybuilding Diet, Fruits, Milk, Tuna, Chicken, Lean Beef The Usual I Don't Wanna Get To Specific I KNOW MY Nutrition I specifically go out of my way to exclusively eat Oatmeal as my main carb source just because of health benefits so...My Aim Is To Feel Good, and Look Good, Be Stronger, Beach Body...Reach My Limit...normal Bodybuiding goals I suppose...

I'm Also Going To Start A 5 Day A week Boxing Program soon
I Took This Workout Out Of A Bodybuilding Book Called Flawless, I modified it to suit my needs but if anyone else has a slight idea this may be over training let me know and ill just make this a three day a week workout with 5 carido days.

Today Was Chest, Triceps, Shoulders
These Days I go heavy with lower reps.

Flat Bench Press 4x 6-8 155lbs
Incline DB Flyes 4x 10-15 30lbs
Incline Bench Press 4x 6-8 135
Pec Deck 4x 8-10 *Couldn't Read The Weight On The Machine, But It Was The Second Slot In I believe*

Shoulder Press 4x 6-8 95lbs
DB Raises 4x 10-12 17 1/2lbs

Rope Grip Extensions 4x10-12 40lbs
DB Kick Backs 4x10-12 20lbs
Skull Crushers 4x10-12 N/A.

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Leg Workout Hack Squat 6x 12-15 135lbs 45 Degree Leg Press 4x 10-1...

so you are going to train 7 days a week and have a boxing workout 5 da...

Seated Rows 4x 6-8 160lbs Close Grip Pull Downs 4x 8-10 120lbs Wide-...

i was kinda wondering what i would do to get good bulk and strength bu...

looking good man, keep up the good work.

Changed the workout to a 5 day workout.

Hack Squat 6x 12-15 135lbs 45 Degree Leg Press 4x 10-12 270lbs Exten...

DB Curls 4x 8-10 30lbs EZ-Bar 4x 6-8 65lbs One Arm Pulley Curls 4x 8...

Seated Rows 4x 6-8 190lbs Close Grip Pull Downs 4x 8-10 120lbs Wide-...

Bench Press 4x 6-8 165lbs Incline Bench 4x 6-8 145lbs DB Flyes 3x 10...

DB Curls 4x 8-10 35lbs EZ-Bar 4x 6-8 70lbs One Arm Pulley Curls 4x 8...

Yay I feel better! Bench Press 4x 6-8 165lbs Incline Bench 4x 6-8 15...

dude how much do you weigh? cause i am 16 and am lifting practiclly th...

170 last time i checked

Hack Squat 4x 12-15 120lbs 45 Degree Leg Press 4x 10-12 270lbs Exten...

DB Curls 4x 8-10 35lbs EZ-Bar 4x 6-8 75lbs One Arm Pulley Curls 4x 8...

Seated Rows 4x 6-8 190lbs Close Grip Pull Downs 4x 8-10 120lbs Wide-...

Bench Press 4x 6-8 170lbs Incline Bench 4x 6-8 160lbs DB Flyes 3x 8-...

Hack Squat 4x 12-15 120lbs 45 Degree Leg Press 4x 10-12 270lbs Exten...

DB Curls 4x 8-10 35lbs EZ-Bar 4x 6-8 75lbs One Arm Pulley Curls 4x 8...

Seated Rows 4x 6-8 205lbs Close Grip Pull Downs 4x 8-10 130lbs Wide-...

Bench Press 4x 6-8 170lbs Incline Bench 4x 6-8 155lbs DB Flyes 3x 8-...

Hack Squat 4x 12-15 120lbs 45 Degree Leg Press 4x 10-12 270lbs Exten...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 75lbs One Arm Pulley Curls 4x 8...

Seated Rows 4x 6-8 205lbs Close Grip Pull Downs 4x 8-10 130lbs Wide-...

Bench Press 4x 6-8 170lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 8-...

Hack Squat 4x 12-15 135lbs 45 Degree Leg Press 4x 10-12 270lbs Exten...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 75lbs One Arm Pulley Curls 4x 8...

Strong workout man.

Seated Rows 4x 6-8 205lbs Close Grip Pull Downs 4x 8-10 130lbs changi...

Bench Press 4x 6-8 170lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 8-...

Hack Squat 4x 12-15 150lbs 45 Degree Leg Press 4x 10-12 320lbs Exten...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 80lbs One Arm Pulley Curls 4x 6...

Bench Press 4x 6-8 170lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 8-...

Hack Squat 4x 12-15 150lbs 45 Degree Leg Press 4x 10-12 320lbs Exten...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 75lbs Incline DB Curls 4x 6-8 2...

Bench Press 4x 6-8 175lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 6-...

Bench Press 4x 6-8 180lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 6-...

Bench Press 4x 10-12 165lbs Incline Bench 4x 10-12 135lbs DB Flyes 3...

Seated Rows 4x 6-8 205lbs Close Grip Pull Downs 4x 6-8130lbs changing...

Bench Press 4x 6-8 180lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 6-...

Hack Squat 4x 12-15 140lbs *different machine* 45 Degree Leg Press 4x...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 70lbs Incline DB Curls 4x 6-8 2...

Seated Rows 4x 6-8 205lbs Close Grip Pull Downs 4x 6-8 130lbs Wide-...

Bench Press 4x 6-8 185lbs Incline Bench 4x 6-8 165lbs DB Flyes 3x 6-...

Hack Squat 4x 12-15 170lbs *different machine* 45 Degree Leg Press 4x...

Good job, your moving up in the lifts.

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 70lbs Incline DB Curls 4x 6-8 2...

Seated Rows 4x 6-8 205lbs Close Grip Pull Downs 4x 6-8 140lbs Wide-G...

New Chest Routine Tommorow.

you sure do like high volume, bro! you have made good progress I think...

All MY PREVIOUS BENCH MARKS for BENCH were on the Smith Machine I d...

Thats probly due to using the Smith machine.

thats what i was thinking, well i hope to see the results of these dum...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 80lbs (Some forced reps) Inclin...

DB Curls 4x 8-10 40lbs EZ-Bar 4x 6-8 80lbs (Some Forced Reps) Inclin...

Machine Rows 4 x 6-8 220lbs Seated Cable Rows 4 x 6-8 130lbs V-Bar ...

Seated DB Shoulder Presses 4x 6-8 45/50lbs (Strongest DB lift with sho...

Hack Squat 4 x 10-12 180lbs 45 Degree Leg Press 4x 180lbs Leg Extensio...

WOW WHAT AN INCREDIBLE FEELING OF POWER AN OVERCOMING.

DB Curls 4x 8-10 40lbs ( CHANGING THIS TO SEATED DB CURL) EZ-Bar 4x 6...

Machine Rows 4 x 6-8 220lbs Seated Cable Rows 4 x 6-8 140lbs V-Bar P...

Seated DB Shoulder Presses 4x 6-8 50lbs Side DB Lateral Raise 4 x 6-...

Hack Squat 4x 12-15 200lbs 45 Degree Leg Press 4x 360 10-12 Extensi...

Flat Bench (4 x 6-8) 165 YES!!!! Incline DB Press (4 X 6-8) 50lbs D...

Standing DB Curls 4x 8-10 45lbs (Finally) Preacher Curl 4x 6-8 60lbs ...

Machine Rows 4 x 6-8 235lbs Seated Cable Rows 4 x 6-8 150lbs V-Bar P...

Seated DB Shoulder Presses 4x 6-8 50lbs Side DB Lateral Raise 4 x 6-8...

Hack Squat 4x 12-15 250lbs 45 Degree Leg Press 4x 360 10-12 Extensio...

Flat Bench (4 x 6-8) 165/70 YES!!!! Incline DB Press (4 X 6-8) 50/55l...

Standing DB Curls 4x 6-8 45lbs Preacher Curl 4x 6-8 65lbs Incline DB ...

Machine Rows 4 x 6-8 235/250lbs Seated Cable Rows 4 x 6-8 160lbs V-B...

Seated DB Shoulder Presses 4x 6-8 55lbs Side DB Lateral Raise 4 x 6-8...

hey thought id say keep it up bro!! looking good i have always want...

Hack Squat 4x 12-15 250lbs 45 Degree Leg Press 4x 360 10-12 Extensio...

Flat Bench (4 x 6-8) 170 YES!!!! Incline DB Press (4 X 6-8) 55lbs DB...

Standing DB Curls 4x 6-8 45lbs Preacher Curl 4x 6-8 65/75lbs Incline...

Machine Rows 4 x 6-8 250lbs Seated Cable Rows 4 x 6-8 170lbs V-Bar P...

Seated DB Shoulder Presses 4x 6-8 55lbs Side DB Lateral Raise 4 x 6-8...

Barbell Squat 4x 12-15 155lbs 45 Degree Leg Press 4x 360 10-12 Exten...

Tom Platz squatting three sets of 50 reps with 315 pounds, so that mot...

jees bro damn! so how many pounds you hitting for the 40 reps??

I'm contemplating of doing this for my leg workouts.

Flat Bench (4 x 6-8) 175 Incline DB Press (4 X 6-8) 60lbs DB Flyes ...

Standing DB Curls 4x 6-8 45lbs Preacher Curl 4x 6-8 75lbs Incline DB...

(Changed The Workout A Bit) T-Bar Rows 4 x 6-8 80lbs+Bar One Armed...

Seated DB Shoulder Presses 4x 6-8 60lbs Rear Lateral Machine 4 x 6-8 ...

*Superset* Hack Squat Squat 4 x 12-15 reps 250lbs-270lbs Standing Le...

Flat Bench (4 x 6-8) 185 GAIN! Incline DB Press (4 X 6-8) 65lbs GAIN!...

Standing DB Curls 4x 6-8 50lbs Preacher Curl 4x 6-8 80lbs Incline DB...

wow good lifting bro! only 35.

T-Bar Rows 4 x 6-8 90lbs One Armed Dumbbell Rows 4 x 6-8 55lbs Seate...

Flat Bench (4 x 6-8) 190 GAIN! Incline DB Press (4 X 6-8) 65lbs GAIN!...

Standing DB Curls 4x 6-8 50lbs Preacher Curl 4x 6-8 80lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 65lbs Seated Cable Rows 4 x 6-8 170lb...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 20lb...

Flat Bench (4 x 6-8) 195 GAIN! Incline DB Press (4 X 6-8) 65lbs DB ...

Why don;t you write down exzactly the number of reps so you know what ...

Standing BB Curls 4x 6-8 100lbs Preacher Curl 4x 6-8 80lbs Incline D...

One Armed Dumbbell Rows 4 x 6-8 70lbs Seated Cable Rows 4 x 6-8 180lb...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 20lb...

Flat Bench (4 x 6-8) 200 GAIN! Incline DB Press (4 X 6-8) 65lbs DB ...

Standing BB Curls 4x 6-8 80lbs Preacher Curl 4x 6-8 70lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 180lb...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 25lb...

Leg Press 4 x 12-15 410lbs (6 sets next week) Leg Extension 4 x 15-20...

had the flu was sick for a week barely ate.

Standing DB Curls 4x 6-8 85lbs Preacher Curl 4x 6-8 55lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 20lb...

Leg Press 4 x 12-15 490lbs Leg Extension 4 x 15-20 60lbs Leg Curls ...

Flat Bench (4 x 6-8) 185 Incline DB Press (4 X 6-8) 55lbs DB Flyes ...

Standing DB Curls 4x 6-8 90lbs Preacher Curl 4x 6-8 60lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

as long as you retain most strength and look better at the end of it a...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 20lb...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 20lb...

Leg Press 4 x 12-15 500lbs Leg Extension 4 x 15-20 50lbs Leg Curls ...

(Smith Machine) Flat Bench (4 x 6-8) 200/205lbs (Smith Machine) Incli...

Standing DB Curls 4x 6-8 90lbs Preacher Curl 4x 6-8 55lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 25lb...

Flat Bench (4 x 6-8) 165/170 (no spotteR) Incline DB Press (4 X 6-8) ...

Standing DB Curls 4x 6-8 90lbs Preacher Curl 4x 6-8 60lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 180lb...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 20lb...

Leg Press 4 x 12-15 490lbs Leg Extension 4 x 12-15 70lbs Leg Curls ...

Flat Bench (4 x 6-8) 165 Incline DB Press (4 X 6-8) 50lbs DB Flyes...

Standing DB Curls 4x 6-8 90lbs Preacher Curl 4x 6-8 60lbs Incline DB...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

20 minutes stair master in the morning Seated DB Shoulder Presses 4...

Morning Workout Flat Bench (4 x 6-8) 165 Incline DB Press (4 X 6-8...

Standing DB Curls 4x 6-8 90lbs Preacher Curl 4x 6-8 60lbs Incline DB...

wow you're a pretty strong guy, good luck with the program!

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 20lb...

Leg Press 4 x 12-15 500lbs Leg Extension 4 x 12-15 70lbs Leg Curls ...

Morning Workout Flat Bench (4 x 6-8) 165 Incline DB Press (4 X 6-8...

Standing DB Curls 4x 6-8 95lbs (Could of hit 100, did one set of it) ...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 20lb...

Morning Workout Flat Bench (4 x 6-8) 165 Incline DB Press (4 X 6-8...

Standing DB Curls 4x 6-8 95lbs Preacher Curl 4x 6-8 65lbs Incline D...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 20lb...

Leg Press 4 x 12-15 4900lbs Leg Extension 4 x 12-15 60lbs Stiff Leg...

Flat Bench (4 x 6-8) 165 Incline DB Press (4 X 6-8) 50lbs DB Flyes...

Standing DB Curls 4x 6-8 95lbs Preacher Curl 4x 6-8 65lbs Incline D...

One Armed Dumbbell Rows 4 x 6-8 75lbs Seated Cable Rows 4 x 6-8 170lb...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 20lb...

Flat Bench (4 x 6-8) 165 Incline Bench Press (4 X 6-8) 145lbs DB F...

Flat Bench (4 x 6-8) 165 Incline Bench Press (4 X 6-8) 145lbs DB F...

Standing DB Curls 4x 6-8 95lbs Preacher Curl 4x 6-8 65/70lbs Inclin...

Seated DB Shoulder Presses 4x 6-8 55lbs DB Side Laterals 4 x 6-8 20lb...

Standing DB Curls 4x 6-8 95lbs Preacher Curl 4x 6-8 65/70lbs Inclin...

Keep up the good work man, good to see your still going strong.

6'3 190lbs 17yr old around 20% Bodyfat Any Upper Body Muscles You g...

Standing DB Curls 4x 6-8 100lbs Preacher Curl 4x 6-8 70lbs Incline ...

As Of Today My Supplements For Bulking Include Creatine Monohydrate, O...

TODAY WAS A HEAVY BACK DAY PHEW.

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 25lb...

keep it up bro sounds like you know whats happening dont be scared to...

Flat Bench 175lbs 4 x 6-8 A 10lb INCREASE FROM LAST WEEK!!! Incline B...

Standing BB Curls 4x 6-8 100lbs Preacher Curl 4x 6-8 75lbs Incline ...

Deadlifts 5 x 6-8 255lbs 40lb pound increase!!!!! Barbell Rows 4 x 6...

Seated DB Shoulder Presses 4x 6-8 60lbs DB Side Laterals 4 x 6-8 25lb...

Flat Bench 180lbs 4 x 6-8 A Incline Bench 160lbs 4 x 6-8 Incline D...

Standing BB Curls 4x 6-8 100lbs Preacher Curl 4x 6-8 85lbs Incline ...

Deadlifts 5 x 6-8 270lbs Barbell Rows 4 x 6-8 165lbs Wide Grip Pull...

Flat Bench 180lbs 4 x 6-8 A Incline Bench 165lbs 4 x 6-8 Incline D...

Standing BB Curls 4x 6-8 100lbs Preacher Curl 4x 6-8 80lbs Incline ...

File Sharing Service  Image Sharing Service  Usenet Newsgroups Reader
Guide to Serials and Shows  English Subtitles For DivX Movies  Lyrics Catalogue
Over 5000 Cocktail Recipes  Hot News Archive  Funny Jokes and Anecdotes
Cooking Recipes Catalogue  Cool Online Encyclopedia  Computer Games Cheats
Pets Department  Spam Free Guestbook Service  Medical Catalogue


Free Web Stats