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codylsx
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« on: February 04, 2012, 01:31:02 PM »

i have been working 3 days a week and doing as much cardio as i can. i need a good plan for my workout. i did the custom workout but i didn't like it to much. i have a bench that can hold a lot of weight, a lot of dumbbells, the bench can do squats too, i have over 400 in weights, one of the workout machines that does lat pulldowns, benching, and butterfly, a treadmill, a stationary bike, pull up bar and a punching bag. i can workout monday, wednesday, friday, and saturday. sunday is hard with church and tuesday and thursday i have college. just some help with setting up what to do on those days. i don't know if this matters but i am 6 4 and 190 and i have been making my own protein bars and eating as healthy as i can afford. just some help would be nice. thank you.
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height: 6 4
weight:190
Goals for the year
Bench my body weight (175)
squat my body weight (155)
do 100 push ups
do 3 sets of 10 pull ups or more
Soc187
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    « Reply #1 on: February 04, 2012, 01:36:00 PM »

    You have everything needed for the best of routines. A rack for squats and press, a bar for deadlifts and rows, and a bench for...uh..bench press. Monday, Wednesday, friday is also perfect. No need to work out more than 3 days a week right now.

    Look no further than the fullbody workouts HERE.
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    You see, by working out my muscles im relaxin' my mind, and after an hour or two im fine. My whole outlook on life is shiny and new.
    Azyth
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    « Reply #2 on: February 04, 2012, 02:05:25 PM »

    You've got everything you'll ever need!

    Here's my workout plan:

    I usually go for major muscle groups on upper body anywhere between 6-15 reps. For isolation movements anywhere between 10-20 reps. For legs I do anywhere between 15-25 reps. I go to failure on almost every set except on squads and on first set of the day as it is my warm up.

    Monday: chest & triceps
    Incline dbs press 1 warm up and 3 working sets
    Flat dbs press 3 working sets
    Push ups close grip 3 working sets
    One hand triceps pushdown 3 sets
    Triceps kickback 3 sets

    Wed: back & biceps
    Wide grip pull ups 4 sets till failure
    Lat pulldowns 3 sets
    Dead rows 3 sets
    Biceps curls 3 sets
    Hammer curls 3 sets

    Friday: shoulders
    Dbs shoulder press 1 warm up and 3 working sets
    Front dvs raises (?)(not sure of the name but you know what im talkin about..)
    Side raises 3 sets
    Reverse flys 3 sets

    Saturday: legs
    Squads 1 warm up 3 working sets
    Leg extentions 3 sets
    Leg curls 3 sets
    Calves 3 sets

    I do 1 set of crunches till failure at the end of every workout.

    Now you have 1 more routine as an example Smiley
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    Keep it simple
    codylsx
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    « Reply #3 on: February 04, 2012, 10:07:03 PM »

    thank you both so much. i will look up what all these are and try to them this week. i can do 30 push up but i cant even do 5 pull ups. my lats do not hurt, my forearm loses grip and gives out.
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    height: 6 4
    weight:190
    Goals for the year
    Bench my body weight (175)
    squat my body weight (155)
    do 100 push ups
    do 3 sets of 10 pull ups or more
    Soc187
    Hypergnome
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    Soc187 has been heard.Soc187 has been heard.
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    « Reply #4 on: February 05, 2012, 03:54:42 AM »

    Switch to chinups and see if they are any different.
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    You see, by working out my muscles im relaxin' my mind, and after an hour or two im fine. My whole outlook on life is shiny and new.
    codylsx
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    « Reply #5 on: February 05, 2012, 06:52:41 AM »

    ill do those for awhile until i can do my pull ups
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    height: 6 4
    weight:190
    Goals for the year
    Bench my body weight (175)
    squat my body weight (155)
    do 100 push ups
    do 3 sets of 10 pull ups or more
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