Workout Routines

Discussion in 'Health & Fitness' started by Low Budget, Oct 8, 2015.

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  1. Low Budget

    Low Budget DGN Staff Staff Member

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    Post your workout routines here.

    I do a 4 day Split. Monday (Upper) / Tuesday (Lower) / Wednesday (REST) / Thursday (Upper) / Friday (Lower) / Saturday (REST) / Sunday (REST)

    Monday - Upper Body A

    Bench Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.

    Rows
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.

    Incline Dumbbell Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.

    Lat Pull-Downs
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.

    Lateral Raises
    2 sets of 10-12 reps.
    1 minute rest between sets.

    Triceps Press-Downs
    2 sets of 10-12 reps.
    1 minute rest between sets.

    Dumbbell Curls
    2 sets of 10-12 reps.
    1 minute rest between sets.

    Tuesday - Lower Body A

    Romanian Deadlifts
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.

    Leg Press
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.

    Seated Leg Curls
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.

    Standing Calf Raises
    4 sets of 6-8 reps.
    1-2 minutes rest between sets.

    Abs
    x sets of 8-15 reps.
    1 minute rest between sets.


    Thursday - Upper Body B

    Pull-Ups
    3 sets of 6-8 reps.
    2-3 minutes rest between sets

    Barbell Shoulder Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.

    Seated Cable Row
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.

    Dumbbell Bench Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.

    Dumbbell Flyes
    2 sets of 10-12 reps.
    1 minute rest between sets.

    Barbell Curls
    2 sets of 10-12 reps.
    1 minute rest between sets.

    Skull Crushers
    2 sets of 10-12 reps.
    1 minute rest between sets.

    Friday - Lower Body B

    Squats
    3 sets of 6-8 reps.
    2-3 minutes rest between sets

    Split Squats
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.

    Laying Leg Curls
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.

    Seated Calf Raises
    4 sets of 10-12 reps.
    1-2 minutes rest between sets.

    Abs
    x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited: Oct 8, 2015
    #1
  2. Mizz

    Mizz DARKLY Fiend

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    #2
  3. Low Budget

    Low Budget DGN Staff Staff Member

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    I want to try Mike Chang's Six Pack Shortcut routine. :coffeethink:
    I need a change, been doing the same shit for too long.
    #3
  4. iSeize

    iSeize TD Admin

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    is Rest a light workout day or no workout?
    #4
  5. Low Budget

    Low Budget DGN Staff Staff Member

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    Sometimes I do cardio on rest day but just means off day, no lifting. You need to give your muscles time to recover.
    #5
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  6. Steve

    Steve TD Admin | Bacon

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    For the next 6 months I am doing a beginners strength training program dedicated to enhancing my functional strength and remastering the compound lifts. Most body builders and personal trainers will tell you the same thing: start with strength gains and build a strong base - before focusing on aesthetics. In short: you will never look like Arnold in his glory days by doing 20lb curls.

    This program may look incredibly simple, and it is. 3 lifts, 3 times a week(+vanity lifts). However each day it leaves you begging for death - and you will see and notice strength gains every gym session for the first 3-4 months.

    Starting Strength:

    Week 1: AxBxAxx
    Week 2: BxAxBxx

    Workouts A and B alternate on 3 non-consecutive days per week. I do abs and cardio on off days
    Each session I add 5lbs each lift, except deadlifts which I add 10lbs each session

    Workout A
    3x5 Squat
    3x5 Press
    1x5 Deadlift / 5x3 Power Cleans (Alternating)
    +2x8 Dips
    Workout B
    3x5 Squat
    3x5 Bench Press
    3x10 Back Extensions
    Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
    +2x8 Barbell curls

    (NOTE: Those work outs are not including warm up sets)


    My goal is to be able to: Bench 1xBodyWeight, Military Press .75xBW, Squat 1.25xBW, and Deadlift 1.5xBW by the end of march. At which point I will begin a routine more akin to Low Budgets.
    #6
  7. dead mike

    dead mike TD Member, Legend, Puncher of Faces, Chatbox King

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    I just hit the elliptical or the stationary bike plus I masturbate every day. Keeps the blood flow going + feels good man.
    #7
    Mizz and Shotgun Jesus like this.
  8. 47

    47 TD Admin, Chicken Licker, Top Shelf Sleeper

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    47's routine:

    Monday:
    :47fap:
    Tuesday:
    :47fap:
    Wednesday:
    :47fap:
    Thursday:
    :47fap:
    Friday:
    :47fap:
    Saturday:
    :47fap:
    Sunday:
    :47fap:

    100 times every single day!

    And no heat i the winter and no ac in the summer, for mental toughness.
    #8
    Shotgun Jesus and dead mike like this.
  9. Shotgun Jesus

    Shotgun Jesus Professional Cocksucker Staff Member

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    Forearms must be huge.
    #9
  10. Sushicutter

    Sushicutter TD Admin

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