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golden gloves your routine

agbayani Posts: 17 Joined: 2003/12/15	2004/02/12, 11:46 AM Can you post the routine you do along with the reps and amount of weight you are currently using
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/12, 03:10 PM Thanks to mutt. Monday-Back and Biceps BACK T-Bar rows-10x8x6 Deadlifts-10x8x6 Lateral Raises-10x8x6 Biceps Barbell curls-10x8x6 Concentration preacher curls or Concentration curls I alternate every other week-10x8x6 Alternating dumbell curls-10x8x6 Hammer Curls-10x10x10 Tuesday-Chest Triceps Chest Flat bench press-10x8x6 Incline Bench press-10x8x6 Dumbell flyes (use machine or regular weights) I prefer machine-10x8x6 Triceps Dumbell Kickbacks-Most bend over I like to stand up no swinging either or it will be useless squeeze at the end of the kick and count to 2 or 3-10x8x6 Skullcrushers-10x8x6-BE CAREFUL! Tricep Pulldowns-10x8x6 count to 3 then let up really squeeze the tricep this exercise will fry your triceps and make you beg for mercy afterwards if done properly. Wednesday-HIIT CARDIO on exercise bike 15-20 minutes Thursday Shoulders Barbell front press-10x8x6 Lateral Raises-10x10x10 Rear Lateral raises-10x10x10 Shrugs-10x10x10x10-Keep good form when shrugging shoulders up count to 2 then let down dont jerk up either. Friday-Legs Squats-10x10x10-Make sure you dont go down to far use your weight bench as a guide on how far to go down Standing calve raises-10x10x10-I like to do this with my feet hanging off of a stair or a block is good. Leg Extensions-10x8x6 Stiff-Legged deadlifts-10x8x6 Saturday-HIIT CARDIO 15-20 minutes on bike My weight I use varies because some day I have my week days and some days im like a freight train. It took me a few weeks to find out what was comfortable for me and you should do the same. Your body will react different but go light for the 1st couple of weeks and in no time you will be strong like a bull in the gym. I started out weak and I have increased my bench by over 30-40 pounds on my bench my deadlift has succeeded as well. Im now squatting around 200 when I 1st started I was only doing around 60ish. Good luck and tell me how it goes if you choose to follow it.
smak67 Posts: 84 Joined: 2004/02/03	2004/02/12, 03:32 PM Hey this routine looks great, after I finish my current 3 day a week plan, I want to go to a four day split...This gives me something to work with... Thanks goldengloves. -------------- Sean... strive for excellence
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/12, 04:02 PM smak-This is a great routine to follow and you will definatly feel the effects from it. I love it I hope you see as much success as I have good luck!
pimple Posts: 490 Joined: 2003/07/08	2004/02/12, 05:47 PM you don't work your abs? -------------- 8.3 http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/12, 06:09 PM My ab routine Im sure is no different from any others crunches leg raises seated twists
pimple Posts: 490 Joined: 2003/07/08	2004/02/12, 06:19 PM oh, okay... it's just that i didn't recall seeing it on our list above... -------------- 8.3 http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/12, 06:23 PM No problem...
agbayani Posts: 17 Joined: 2003/12/15	2004/02/14, 01:52 PM looks really good but what are hammer curls? and what do they do? define or build?
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/14, 05:08 PM http://www.2-fit.com/video/hcurls.htm