post your workout routine

[Deleted member 14815]

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[Deleted member 47272]

Giga pull
Warmup abs trin set 15 leg raises , 10 v ups 15 Russian twists 3 sets (stretch legs in between) Pulls ups 8-10 last two reps hold at top Seated rows 4 8-10 (heavy rotating hands) Close grip lat pull downs 8-10 Dumbbell pull overs 4 x 12 Machine pull downs 4 x 8-10
The Push
Warm up stretch shoulders Bench press 12,10,8,6 Pec deck flys 4 x 10-13(squeeze last rep) Incline machine press 4 x 12 Arnold presses 4 x 8-10 Rope arm extensions keep arms straight and bring down using mid back ( 3 x 15) Face pulls 3 x 15 Side lat raises 4 x 15 Tricep rope

Stretch 5-10 mintues Seated preacher 3 x 20 Tricep push down 3 x 20 Tricep dips 3 x 20 Alternating arm curls hold on opposite one (3 x 20 10 each arm) Ez bar curls 3 x 20 Tricep rope pull overs 3 x 20 Make sure you look at yourself the whole time Single

Stretch shoulders Warm up 3 x 15 light lat raise Seated military bench 20, 15, 10, 5 Shoulder shrugs 4 x 15 Front raise 4 x 10-12 Back lat raise 4 x 15 Abs 5 sets 1 minute plank 25 pound plate

Warm up 1-2 miles on bike on 5 resistance Stretch Weight pull ups Behind the neck lat pull downs 4 x 10-12 Seal rows 4 x 10-12 Seated row 20,15,10,5 Rope pull overs 4 x 15 Outer lat pull down 4 x 15 Abs 5 sets 1 minute plank 1 minute rest

No Chest No Sex
Warmup 1-2 mile on bike 5 resistance Stretch shoulders Peck deck flys 3 x 15 (get blood flow going) Incline dumbbell press 20, 15, 10, 5 Machine bench press 4 x 8-10 Cable flys 4 x 15 Weighted dips 4 x 12 Abs 1 minute weighted plank 1 minute rest

Thow Shall Squatith
Warm up on exercise bike 1-2 miles on 5 resistance Stretch legs before Hip abductors 4 x 20 Back squat 20 , 15, 10, 5 (increasing weight on each set) Single leg hamstring curl 4 x 15 Calf raises 4 x 20 Quad extensions 4 x 15 Abs 5 sets 1 minute waited plank one

Would you Please Stop Looking at my Arms Arm pump
Bike 5 minutes at 5 resistance Stretch Barbell curls 4 x 15 (emphasis on the stretch) Tricep rope pull downs 4 x 15 Single arm cable curls 4 x 15 Single arm rope pull downs 4 x 15 Alternating standing dumbbell curls 4 x 10 each side Machine dips 4 x 15 Abs L,R,M

Shoulder Flex of Death
Stretch 5-10 mintues Seated military 5x 8 (big focus on control) Upright rows 4 x 10 Side lateral raise 4 x 15 Back lat raise 4 x 15

 

[Sprinkles]

jump rope and

 

[R@m@]

Pull ups and rows

Bench and dips

Steps ups, depth jumps and hyperextensions

Leg raises and ab wheel

Cardio is some explosive exercises like kicks, jumps and sprints