I work out Monday, Tuesday, Wednesday, Friday and Saturday.
My work out looks like this. Keep in mind that I do cardio and abs every single one of the days I'm there. This workout takes me approximately 2 hours for each day. Please realize that this is a "high weight/low rep" routine, which is meant to be used in order to gain size. So if you want to bulk up faster you need to do more weight and lower reps. The opposite is true if you're looking for leaner results and more endurance. If anyone is wondering, I started working out about 2 years ago. I am 6'2" and weigh 200lbs on the dot. It takes a lot of dedication.
Monday:
Triceps
- Skull Crushers 60lbs [3S, 6-8R]
- Cable Pull-Downs [3S, 6-8R]
- Tricep Dips [3S, 10-12R]
Chest
- Bench Press 160lbs [3S, 6-8R]
- Incline Bench Press 140lbs [3S, 6-8R]
- Chest Press 60lbs/ea [3S, 6-8R]
Tuesday:
Biceps
- Bicep Curl 45lbs/ea [3S, 6-8R]
- Preacher Curl 60lbs [3S, 6-8R]
- Cable Pull-Ups [3S, 8-10R]
Back
- Back Raises BW+45lbs [3S, 20R]
- Back Rotator [3S, 20R]
Wednesday:
Shoulders
- Freeweight Side Liftes (dont know actual name) 25lbs/ea [3S, 10-12R]
- Dead Lifts 25lbs/ea [3S, 8-10R]
- Shoulder Shrugs 60lbs/ea [3S, 20R]
Legs
- Leg Press 300lbs (weight varies depending on day) [3S, 6-8R]
- Hamstring Curls [3S 12-15R]
Thursday:
Rest
Friday:
Triceps
- Skull Crushers 60lbs [3S, 6-8R]
- Cable Pull-Downs [3S, 6-8R]
- Tricep Dips [3S, 10-12R]
Chest
- Bench Press 160lbs [3S, 6-8R]
- Incline Bench Press 140lbs [3S, 6-8R]
- Chest Press 60lbs/ea [3S, 6-8R]
Saturday:
Biceps
- Bicep Curl 45lbs/ea [3S, 6-8R]
- Preacher Curl 60lbs [3S, 6-8R]
- Cable Pull-Ups [3S, 8-10R]
Back
- Back Raises BW+45lbs [3S, 20R]
- Back Rotator [3S, 20R]
Sunday:
Rest
Meal Plan:
I try to concentrate on eating a lot of proteins as well as some carbs. Carbs mostly right before workouts. I eat smaller meals, but I eeat 6 times a day. So I basically divide 3 normal meals into 6 smaller meals. I don't actually eat as healthy as I should.
If you have any questions or need any advice on what you should be doing just PM or something and I'll try to help you out.
And to answer the other question, I work out because I like the way it makes me look and because I play a lot of competitive sports so it helps me achieve peak performance.
Bookmarks