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Your workout program
20. November 2012 - 23:16
#11
Re: Your workout program
and seriosly, try to google "p90x"
supa fast results if you want to lose some fat.
20. November 2012 - 23:54
#12
Re: Your workout program
I'm following the workouts that these guys presents, of course, I can't do everything that they do but I'm making my own excercises based on their ideas.
http://www.youtube.com/user/OfficialBarstarzz
After a few weeks of following them every single day when I'm getting up from my bed is a nightmare.
They also have facebook.
http://www.facebook.com/Barstarzz
21. November 2012 - 1:11
#13
Re: Your workout program
thomasyea wrote:
wrote:
Also, you could buy all those weights to your own house. Going to gym sucks, but it's really cool when you have weights in your own house. I just walk upstairs and there they are waiting for meIf you are millionare you can set up a cool gym at home thats true. But going to gym rox also
at least for me.
up to a moment when u start to lift heavier weights... who will stand behind u to help u with that? just imagine my 13y old bro helping me with 150kg ;}
21. November 2012 - 7:16
#14
Re: Your workout program
About year ago? I'm still a beginner 
And, it won't cost lot I think, if you just want to do those pretty basic moves like bench press, triceps and shoulders. I'm focusing on those. Many of my friends are going to gym and I know its cool, but when your just beginning, it might feel little uncomfortable, at least for me
21. November 2012 - 16:04
#16
![[MR.]RIDDLER](/files/screenname/1661971c7e7bd2730a3e94dff4f38ef8.webp "[MR.]RIDDLER"){kind=small}
Re: Your workout program
wrote:About year ago? I'm still a beginner
And, it won't cost lot I think, if you just want to do those pretty basic moves like bench press, triceps and shoulders. I'm focusing on those. Many of my friends are going to gym and I know its cool, but when your just beginning, it might feel little uncomfortable, at least for me
The gym can be a very intimidating place at first but it's all about getting over the first hurdle. Once you've been a few times you'll find yourself becoming a lot more comfortable. Partner up with one your friends and go together! It definitely helps when you have someone with you.
Home workouts are just not the same. The gym provides you with more motivation (well at least to me), better equipment, people around to help and (depending on gym) hot women! 
wrote:Thanks for answers everybody. I noticed that its common opinion that you can't get in shape you want for one winter. Well, i succeeded in past to get in a shape i want for 2,3 month with training every second day intense, but as i grow older it becomes more hard to manage that.
Training everyday is a bad idea - your body needs at least 2, if not 3 days of rest per week. EDIT: Ah you put "every second day" not everyday! Yeah that routine seems ok then - Monday, Wednesday, Friday and perhaps do a mixture of cardio/weights on Sunday.
Getting a decent body requires a lot of focus and hard work! It's definitely not easy - something I assumed it was when I started a year ago . Diet is probably the most important thing since you will only grow if you have enough nutrition. For me, eating 2800+ clean calories per day requires a lot of effort 
21. November 2012 - 18:32
#17
Re: Your workout program
So my workout is here
Monday: Pecs & abs
starting with pecs exercises
0. warmup, some bech press with low weight
- Normal bench press with max weight: 14, 12, 10, 8, 8 pushes
- Bench press on 45degree: 5x10 pushes
- Bench press with dumbell (turning the weight while moving it): 4x12 pushes
- Decline bench press: 4x12 pushes
- Flyes: 4x12 pushes
- Pullover or bench press with close grip 4x10 pushes
- decline sit ups with weight in hands 5x15
- hanging leg raises 4x15
- abs machine 1: 4x15
- abs machine 2: 4x20
- (biceps) Barbell curl: 14, 12, 10, 8, 8
- (biceps) EZ-bar curl: 12, 12, 10, 10
- (triceps) board press: 4x10
- (triceps) decline closegrip bench to skull : 4x12
- (biceps) incline dumbell curl : 4x10
- (biceps) cable curl: 12, 12, 10, 10
- (triceps) decline dumbell triceps extension: 4x10
- (triceps) rope over head triceps extension: 12, 12, 10, 10
- (biceps) barbell curls lying against incline: 4x10
- (biceps) concentration curl: 4x10
- (triceps) cable triceps extension: 4x12
- (triceps) one hand extension upside down with cable: 4x10
- Arnold press: 4x12
- side lateral raise 4x 10+8with smaller weight right after finishing the 10
- barbell rear delt row: 4x10
- chin up: 4x10
- wide grip pull to neck: 4x12
- wide grip pull to pecs: 4x12
- middle back shrug: 4x10
- bent over barbell row: 4x10
- incline benh pull: 4x10
- Barbell shoulder press: 14, 12, 10, 8, 8
- Arnold press: 4x10
- side lateral raise 4x 10+8with smaller weight right after finishing the 10
- machine shoulder press: 4x12
- front two dumbell raise: 4x10
- incline rear delt raise: 4x12
- board press: 4x10
- decline barbell triceps extension: 4x10
- cable triceps extension: 4x12
- rope over head triceps extension: 12, 12, 10, 10
- barbell full squat: 4x20
- hack squat: 4x20
- leg press: 5x20
- leg extension machnie 4x20
- leg lift machine 4x20
- calf raise 4x 10 for left 10for right 10for both
- calf press on leg press machine 4x20
- calf press machine 4x20
- Barbell shoulder press: 14, 12, 10, 8, 8
- machine shoulder press: 4x12
- incline rear delt raise: 4x12
- barbell shrug: 4x20
- smith machine shrug: 4x15
- upright cable row: 4x20
- barbell shrug behind the back: 20 , 15 ,10 , 10
- dumbell lying pronation: 4x20
- palms down wrist curl over a bench: 4x20
- seated one arm dumbell palms down wrist curl: 20, 15, 10, 10
21. November 2012 - 20:07
#18
Re: Your workout program
thomasyea wrote:
do u really gain on that? i mean if u have a results? 20 reps for some exercises and a lot familiar exercises on one group, u also connect shoulders with triceps in biceps while most ppl train back+biceps, chest+triceps. Damn man for me u overdo more like i do (3 times in week shoulders heh) :} and i have complete stagnation if i don't take creatine
what is the leg size? (my 61cm)
21. November 2012 - 20:05
#19
United States
Re: Your workout program
Nice program turbo, its for people who want to gain raw muscle volume.
I found a nice home program for starters. I start with each excercise 10 repeat, but i will increase each one of them by 5 every week. It is composed out of 4 sections,and every excescise in one section should be done without breaks. Between sections take a 1 or more minutes break.
Warmup / streching 15 mins
Section 1
1. Push-ups (regular)
2. Squats (deep/full)
3. Crunches
4. Back crunches (lie on floor face turned down and life upper body as high as you can)
5. Break (1-5 mins)
Section 2
1. Push-ups (hands closer to each other)
2. Half squat (don't go all the way down)
3. Crunches (lifting legs up)
4. Lifting oposite hand and legs while lying on stomach (lift left hand and right leg at same time and reverse)
5. Break (1-5 mins)
Section 3
1. Push-ups (wide spread hands)
2. Stepping forward with left/right leg
3. Crunches (lift torso and legs at the same time up)
4. Back crunches (lie on floor face turned down and life upper body as high as you can)
5. Break (1-5 mins)
Section 4
1. Push-ups (regular)
2. Lifting body on toe fingers
3. Crunches (lifting legs up)
4. Lifting oposite hand and legs while lying on stomach (lift left hand and right leg at same time and reverse)
The end.
21. November 2012 - 20:36
#20
Re: Your workout program
wrote:thomasyea wrote:do u really gain on that? i mean if u have a results? 20 reps for some exercises and a lot familiar exercises on one group, u also connect shoulders with triceps in biceps while most ppl train back+biceps, chest+triceps. Damn man for me u overdo more like i do (3 times in week shoulders heh) :} and i have complete stagnation if i don't take creatine
what is the leg size? (my 61cm)
I was starting with 6-8reps my muscles were not toned at all and i didnt get the shape which i wanted. With this im getting way better cuts, muscles are more dry, im rly vascular. I do more shoulders cuz thats a bit smaller than other parts. It works and i see them coming up with this. Where there is more than 10-12 reps (legs and abs) thats an other type of muscle you need to do like that. It gives way more toned muscles as i wrote and i dont have to work that much on fat burning before season. But basically my muscles are regenerating very fast so thats why im able to do this with succes. Some pics (not the newest i will upload some around february-march)
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Thanks for answers everybody. I noticed that its common opinion that you can't get in shape you want for one winter. Well, i succeeded in past to get in a shape i want for 2,3 month with training every second day intense, but as i grow older it becomes more hard to manage that.