LiFtInG wEiGhTs

[franks2089]

What exercises do you do?

Like monday
bench press
incline press
decline press etc.

[franks2089]

does anybody do anything or r u just to lazy to post

[naperville19]

well one mon,wed.fri. i do bench press, biceps, triceps, shoulders and back. On tues. and thurs. i do legs and abs and then i go run my three mile loup. oh yeah i also do forearms on mon. wed. firday.

[ontheblackrock]

I have my routine saved on microsoft exel so I'll just cut n' past and add the reps adn wut not... (helps me to record my progress I print it before i go to the gym then add it in the computer and you can see what percent your moving up and stuff, pretty cool)

For biceps I do these exercises... I LOVE this routine, especially the pump I get from it :lol:
I do preacher curls 6 sets of 6 reps
alternating dumbbell curls 6 sets of 6 reps
dropset 21's, you and a friend get an EZ bar with enough weight you could do a solid 10 reps. but you do 8 reps, he does 8, you do 7, he does 7, you do 6, etc. until none.

For triceps I do these:
Skull crushers 6 sets of 6 reps
Triangle Bar Cable Pushdowns
5 sets of as many reps I can do... I go up in weight each set.
Overhead Dumbbell extensions 3 sets of 12,10,8
Close grip bench press 3 sets of 12
Rope cable pushdowns 3 sets of 16,14,12

For Chest:
Flat Bench 3 sets 8 reps
Dumbbell press 3 sets 6 reps
Incline Bench 3 sets 6 reps
Cable crossovers 3 sets 6 reps

Abs: Everymorning before school
Weighted decline sit ups 3 sets of 10
Crunches left x 25
Crunches right x 25
Crunches regular x 50
(first time I did this routine I threw up though... :thumbsdow )

Legs: (most dreaded day)
Squats 4 sets 15 reps
Deadlifts 4 sets 10 reps
Calve Raises (seated) 3 sets 10 reps
Leg Press 2 sets 8 reps
Calve Press 2 sets 8 reps

Back:
Deadlifts 2 sets 15 reps
Shrugs 3 sets 12 reps
Rows 3 sets 8 reps
Seated Cable rows 3 sets 8 reps

One day off, one day on, two days off; repeat.
I got the idea of this routine from Universal Animal > and they have definitly done me well, during the summer my mom and friends thot I was taking roids cuz I got so big so fast, but really it's just eating the protein and when lifting doing it hardcore.

[faceitoff]

I haaaate lifting.

[RaiderLacrosse]

I use a personalized version of Bigger, Faster, Stronger. I don't train lacrosse specific because I'm in different sports all year round, and BFS is normally used by wrestling programs, but I still think that it helps me more than the Elk lacrosse lift program I used to be on my 8th grade-Freshman year. You can buy the full BFS workout routine online anywhere, or pretty much in any supplement store like GNC if you ask for it specifically. An alternative to that, is to find a friend who already has one and you can just make copies of it. \

Here's the beginning of it:

1st week: Max. out on all core lifts, calculate percentages from 50% of your max to 90% of your max

2nd week: 3x5 @ 80% (Monday, Wednesday) 3x10 @ 70% (Tuesday, Thursday) 3x15 @ 60% (Friday, Saturday) Sunday Rest -- After done with all percentage core lifts, pick 5 suspension, gravity, or free weights 3x10 (Monday through Saturday)

3rd week:3x6 @ 80% (Monday, Wednesday) 3x12 @ 70% (Tuesday, Thursday) 3x16 @ 50% (Friday, Saturday) Sunday Rest -- After done with all percentage core lifts, pick 5 suspension, gravity, or free weights 3x10 (Monday through Saturday)

I don't know if all that is completely correct, but it's the basic concept of it. The latter stages of the program consist of focusing on working out two different muscles groups a day, and you're still dealing with percentages on core lifts, but not as strict. Keep in mind that if the percentage is too light, and you're not having to have a spot to help you up on your last couple reps on the last set, then you need to increase your weight. A lot of people just have max. jitters, and so they don't lift the maximum weight they can during the first week, thus leading to incorrect percentage numbers. It's all trial and error.

[BTlaxripper]

I was readin muscle fitness about wave training. But I don't use enough weight so I can actually add 1% to my reps.. so it defeats the purpose.

ontheblackrock, you should start with the alternating dumbell curls and finish up your bicep routine with the preachers. I forget why but I've read that preachers is a late workout exercise and alternates are an early.

and you threw up after ab workouts? ouch. I hate leg days too.

What are dropsets?

you don't work your shoulders? I do shrugs and get a barbell, put some weights on it, put hands together on middle of bar and pull to chin. Gets your shoulders nice and bulky.