Author Topic: dfresh-WORKOUT ROUTINE!!  (Read 2752 times)

wes

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dfresh-WORKOUT ROUTINE!!
« on: March 01, 2012, 09:29:42 AM »
Here ya` go dude.........any questions,just ask,but please be patient if I don`t answer immediately.  ;)


Week # 1:

Mon.- Quads,Hams.Calves:

Squats:
5 x 20,15,12,10,8

Hack Squat:
4 x 12,10,8,20

Leg Extensions:
3 x 12-15 ( 30 second rest periods between sets )

Lying Leg Curls:
5 x 15,10,8,6,20

Standing Calf Raise:
6 x failure,+ half reps to failure ( 30 second rest periods between sets )


Tues.- Chest,Abs,Cardio:  

Bench Press:
5 X 12,8,8,10,15 (after warmup set)

Smith Incline Press:
4 X 10,8,6,12

Flyes:
3 X 12,10,8

Crunches:
4 x 25

Treadmill= 30 minutes walking on slight incline at a good pace


Wed.- Back/Traps,Cardio:

Pulldowns:
4 x 12,10,8,12

Seated Cable Rows:
4 x 10,8,6,12

Dumbell Rowing:
4 x 10

Dumbell Shrugs:
4 X 20,12,8

Treadmill= 30 minutes walking on slight incline at a good pace


Thurs.-Shoulders,Cardio:

Seated Dumbell Press:
4 X 12,10,8,12

Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Bent-Over Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Treadmill= 30 minutes walking on slight incline at a good pace


Fri.-Arms,Cardio:

Barbell Curls:
4 X 12,10,8,6

Preacher Curls:
4 X 10,8,8,12

Skullcrushers:
5 X 20,12,10,8,12

Pressdowns:
5 X 20,15,12,10,20

Treadmill= 30 minutes walking on slight incline at a good pace


Sat.- Abs,Cardio:
Crunches:
4 X 25

Lying Leg Raise:
3 x 20

Treadmill= 30 minutes walking on slight incline at a good pace

Sun. -REST



wes

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #1 on: March 01, 2012, 09:30:59 AM »
Week # 2:

Mon.- Quads,Hams.Calves:
Leg Press:
6 X 20,15,12,10,8,20

Hack Squat:
4 x 12 (constant weight,1 minute rest between sets)

Seated Leg Curls:
5 x 20,15,12,10,10

Standing Calf Raise:
5 X 12,10,8,12,20

Seated Calf Raise:
5 X 20  (constant weight,1 minute rest between sets)

Tues.- Chest,Back/Traps:

Dumbell Incline Press:
5 X 10,8,5,,8,12

Flyes:
4 x 12 (constant weight,30 seconds rest between sets)

V-Bar Pulldowns:
4 X 12,10,8,12

Barbell Bent-Over Rows:
4 X 10,8,6,10

Dumbell Pullovers:
3 X 12-15

Dumbell Shrugs:
3 X 20

Wed.- Abs,Cardio:
Crunches:
4 X 25

Lying Leg Raise:
3 x 20

Treadmill= 30 minutes walking on slight incline at a good pace

Thurs.-Shoulders,Cardio:

Seated Press on Smith Machine:
4 x 12,10,8,10

Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )

Bent-Over Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Treadmill= 30 minutes walking on slight incline at a good pace


Fri.-Arms,Cardio:

Seated Alternate DB Curls:
4 X 12,10,8,6

Standing Cable Curls:
4 x 10 (constant weight,30 second rest between sets)

Seated Triceps Extensions:
5 X 12,10,8,8,12

Triceps Dips Between Benches:
4 X failure ( 30 second rest periods between sets )

Pressdowns:
1 X failure


Sat.- Deadlifts,Abs,Cardio:

Deadlifts:
6 x 10,8,6,6,8,8Crunches:
4 x 25

Treadmill= 30 minutes walking on slight incline at a good pace

Sun.- REST

Meso_z

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #2 on: March 02, 2012, 07:08:59 AM »
Why do you increase the reps in the end, as the sets go by?

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #3 on: March 02, 2012, 01:57:09 PM »
looks good brotha

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #4 on: March 02, 2012, 01:57:50 PM »
Why do you increase the reps in the end, as the sets go by?

im guessing as a burn out set, could be wrong tho

wes

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #5 on: March 02, 2012, 08:31:27 PM »
Why do you increase the reps in the end, as the sets go by?
Just something I like to do and have always done.

On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.

In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #6 on: March 02, 2012, 08:48:41 PM »
Just something I like to do and have always done.

On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.

In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.

you coulda just said "what dfresh said" ;D

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #7 on: March 02, 2012, 08:53:36 PM »
btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc

wes

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #8 on: March 02, 2012, 09:24:22 PM »
btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc
Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.

Lots more to explain to you about this workout soon.

wes

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #9 on: March 02, 2012, 09:24:58 PM »
you coulda just said "what dfresh said" ;D
I`m speeding from too much fucking coffee,but yeah,you`re right!  ;D

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #10 on: March 02, 2012, 09:28:02 PM »
Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.

Lots more to explain to you about this workout soon.

lol ok

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #11 on: March 02, 2012, 09:28:39 PM »
I`m speeding from too much fucking coffee,but yeah,you`re right!  ;D

coffee its fucking midnight here in nj haha?!

haider

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #12 on: March 02, 2012, 09:31:34 PM »
Wes can he add Upright Rows if he changes out of the leopard panties?
follow the arrows

dfresh

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #13 on: March 02, 2012, 09:39:32 PM »
did them yesterday, wasnt wearing the panties tho ;D

tupiniskin

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #14 on: March 03, 2012, 07:20:01 AM »
Look good brah. I'll borrow ur ideas. lol

D.O.U.P

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #15 on: March 03, 2012, 07:17:02 PM »
dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book

WOOO

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #16 on: March 04, 2012, 10:17:37 AM »
dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book


teh funny  :)

haider

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Re: dfresh-WORKOUT ROUTINE!!
« Reply #17 on: March 04, 2012, 04:23:41 PM »
dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book
www.getsmart.com

you postin on the wrong website bro
follow the arrows