Supplements

Supplements I take to compliment my workouts and fitness goals.

Omega 3 Fish Oil
Magnesium
Zinc
Vitamin C
Vitamin D
Whey protein powder (usually NOW Brand)
Creatine monohydrate


Sometimes a mullti vitamin but usually not.

You need to get a stack. Start lifting heavy to build mass then after lift light with 20-25 reps per set to get shredded. Change it up so you don't plateau!

I do a full body weight training workout 3 times a week.


Workout A

Squats
Bench Press
Overhead Press
Inverted Rows
Incline DB Curls
Side Raises or Lateral Raises

Rest for One day

Workout B

Deadlift
Pullups
Dips
Incline DB Rows
DB Tricep extensions
rear delt flys
Leg Curls

Rest the next day.

Back to work out A.

Then rest for two days and then do workout B

EatYourWheaties909 wrote:I do a full body weight training workout 3 times a week.


Workout A

Squats
Bench Press
Overhead Press
Inverted Rows
Incline DB Curls
Side Raises or Lateral Raises

Rest for One day

Workout B

Deadlift
Pullups
Dips
Incline DB Rows
DB Tricep extensions
rear delt flys
Leg Curls

Rest the next day.

Back to work out A.

Then rest for two days and then do workout B

How many reps per set?? Are you seeing any results as you would working out say two muscle groups per day??

This was my work out for a month at the gym.
Sunday
5 sets 8 reps
chest
flat bench=bar
incline=dumbells
cable pushdown=cables
butterflys=fly machine/dumbells

arms
hammercurls=dumbells
straight bar curls
single arm curls
reverse curl with curling bar
15min cardio at the end


Monday
Shoulders
military press=dumbells/smith machine
single shoulder raises=front
shoulder raises=sides
shrugs=olympic bar/dumbells
reverse fly

Triceps
suicides=curl bar flat bench
upright single tri entension behind head
cable push downs singles
rope push downs
push down machine/tricep machine
15 min cardio

Tuesday
Back
rows sit down
bent over rows
machine pull down
lat pull down wide grip behind the head
close grip pull down

Stomach
crunches
seated machine crunches
leg raises for lower abs
15 min cardio

Wednesday
would just screw around and finish up calves do alot of stretching
20 min cardio

Minimized the cardio cause we were trying to maintain the bulkiness at this time
ate a lot of fish, chicken, turkey whole wheat everything no white bread, tortilla, chips, beer, fries, dark soda!
I miss the gym!

Yea I seen the best gains on this routine last time I was on it.

IMO theirs no real reason to have isolated days for certain body parts unless you're real advanced or on roids.

The only thing I don't like about full body work is doing legs the same day as everything else. After doing squats you just used a lot of energy. But the good thing about full body is you're basing your workout on heavy compound movements (i.e. squats, bench press, Overheard press etc) and finishing up with isolation moves (curls, raises etc). and you hit each body part 2 to 3 times per week with less volume per workoutout at the same time allowing plenty of rest time.

Another good option is a 3 day a week split like

monday-

Legs and shoulders

wedsday-
Back and Biceps

friday-
Chest and Triceps

When I was at Loma Linda my colleague there was a personal trainer for ballys when they were around and after I told him about my previous work outs he laughed and asked if I was on roids too! LOL I was! But he put me on one of his workouts for home based since I dont have all the equipment and I thinked that was working a lot better.

I was using mostly all body weight doing weird ass pushups and only resting 30 seconds in between each set.

Then he had me running intervals which aint easy im my books 15min a day.

Yeah and my sets are usually 3 sets per exercise. Lately I been sticking to a higher rep range like 12 to 15 reps per exercise. Don't feel like doing the real heavy weights yet. Going to see how this rep range does.

^^ I need to get back at this ish man! Prolly gonna hit the berdoo swapmeet to find some more dumbells and a good pull down machine. That should hold me down for a while im a try what you suggested with the in between days sun tues thurs 3 days a week should be good.

Peaceful Anarchist wrote:Supplements I take to compliment my workouts and fitness goals.

Omega 3 Fish Oil
Magnesium
Zinc
Vitamin C
Vitamin D
Whey protein powder (usually NOW Brand)
Creatine monohydrate


Sometimes a mullti vitamin but usually not.

damwat else