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+---- Thread: Share your fitness/training/exercise program. (/showthread.php?tid=23447)
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Share your fitness/training/exercise program. - Methanity - 11-26-2011
Current program:
Monday : Chest ,Triceps, shoulder
Tuesday : Wings , Back ,Biceps, neck
Wednesday: Core and legs
Thursday: Chest + secondary (choose yourself)
Friday : Back workouts
Saturday : Leg workouts
Sunday : Chill day
Monday : Chest ,Triceps, shoulder
Tuesday : Wings , Back ,Biceps, neck
Wednesday: Core and legs
Thursday: Chest + secondary (choose yourself)
Friday : Back workouts
Saturday : Leg workouts
Sunday : Chill day
Moving to this more detailed program with a friend (starting Monday)
Monday: Chest/Biceps
• DB Press 4 sets of 6-8
• Incline Press: 4 sets of 6-8
• Cable Fly’s: 4 sets of 10-12
• Smith Machine Press (to the collar bone): 4 sets of 8
• Hammer Curls: 4 sets of 10-12
• Concentration curls: 4 sets of 12-15
• Pull ups: 4 sets of 8-12
Tuesday: Shoulders/Triceps
• Military press: 4 sets of 10 - 12
• Front Raises: 4 sets of 10 -12
• Lateral Raises: 4 sets of 10
• Cable Lateral Raises: 3 sets of 15
• Upright Rows: 3 sets of 12 - 15
• Tricep Pushdowns: 4 sets of 12
• Overhead Tricep Extensions: 4-8
• Rope Tricep Pull Downs: 4 sets of 10-15
• Ab Crunches with rope
Wednesday: Legs
• Squats: 4 sets of 8-10
• Lunges: 4 sets of 10 each side
• Leg Press: 4 sets of 12
• Leg Extensions: 4 sets of 10-12
• Bilateral Curls: 4 sets of 8 each side
• Standing Calf Raises: 4 sets of 12
• Seated Calf Raises: 4 sets of 10-12
Thursday: Back/Traps
• Pull ups: 4 sets of 8 - 10
• Lat Pull Downs: 4 sets of 10-12
• Deadlifts: 4 sets of 10 – 12
• T-Bar Row: 4 sets of 10 - 12
• Close Grip Pull Downs: 3 sets of 12
• Low Row: 4 sets of 10 – 12
• Dumbbell Shrugs: 4 sets of 16-20
Friday: Arms
• Tricep Pushdowns: 4 sets of 12
• Skull Crushers: 4 sets of 8
• Weighted Dips: 3 sets of 12
• Single Arm Extensions: 4 sets of 10
• Alternative Dumbbell Curls: 4 x 10
• Barbell Curls: 4 x 10
• Concentration Curls: 4 x 10
• Hammer curls: 4 x 10
Supplements: Whey80 protein, ZMA, vitamins & fish oil pills.
Just bought Gainer Pro 4 kg Chocolate, Creatine Monohydrate 500 g, and Anabolic Arginine.
Please, share yours.
- Methanity
RE: Share your fitness/training/exercise program. - sean4430 - 11-26-2011
OP, did u just say u baught Creatine? Stupidest thing you could use, besides steroids.
Yah, it does the job, but give it 10 years and u'll regret it.
Yah, it does the job, but give it 10 years and u'll regret it.
RE: Share your fitness/training/exercise program. - Methanity - 11-26-2011
(11-26-2011, 11:55 AM)sean4430 Wrote:OP, did u just say u baught Creatine? Stupidest thing you could use, besides steroids.
Yah, it does the job, but give it 10 years and u'll regret it.
Weird, you're first to tell me it's bad to take Creatine. I've asked my friends and coach, they told me that Creatine is healthy and good.
- Methanity
RE: Share your fitness/training/exercise program. - SuhinderG - 11-26-2011
You're supposed to take a 'chill day' every other day.
When you work out you're tearing tissue, and the next day is for R&R and eating a bunch a protein to rebuild your tissue.
You're degrading your body with that cycle.
RE: Share your fitness/training/exercise program. - sean4430 - 11-26-2011
(11-26-2011, 12:22 PM)Methanity Wrote: Weird, you're first to tell me it's bad to take Creatine. I've asked my friends and coach, they told me that Creatine is healthy and good.
- Methanity
Hmm.. i suggest u ask someone that actually knows what they're talking about when u take supplements.
RE: Share your fitness/training/exercise program. - Graveee - 11-26-2011
I usually run 4km on my treadmill every 2 days, going fast and slow at times, at my own pace.
Then I do 50 crunches every day, right after the treadmill every 2nd day.
Then I'd do some weights, usually dumb bells about 5 minutes after my crunches every day.
RE: Share your fitness/training/exercise program. - Methanity - 11-26-2011
I know I'm supposed to take a "chill day" more often. But I can't, I'm addicted to Fitnessworld.
Sean, I'll a fitness instructor.
Wow Graveee. What's your age, weight and how tall are you?
- Methanity
RE: Share your fitness/training/exercise program. - Graveee - 11-26-2011
I'm 14, and I'm not all that tall, I'll find out for sure. The only reason I am forced to work out a lot is because my mum is a lawyer and some crap to do with fitness, and dad is a fit freak, so they buy all this equipment and I have to use it. I also spend a lot of my time lounging around on the computer, so it helps.
Oh yeah, I don't do jack crap on weekends, weekends are my time.
RE: Share your fitness/training/exercise program. - Shutdown™ - 11-26-2011
Little different than what I'm supposed to do I think but... eh.
Jan - June = P90X
July - August = Sitting on my ass
September - November = Soccer
Novmeber/December = P90X doubles (twice a day)
RE: Share your fitness/training/exercise program. - Graveee - 11-26-2011
(11-26-2011, 07:09 PM)Shutdown™ Wrote: Little different than what I'm supposed to do I think but... eh.
Jan - June = P90X
July - August = Sitting on my ass
September - November = Soccer
Novmeber/December = P90X doubles (twice a day)
That's a pretty tight workout you've got there, but what about all of the other months?