help with work out routine

[casper22hptva]

ok what is the best to work out im by m self and get boared someone help me with my work out i normaly do chest and shoulders tricept and bicept mostle all of muscles in arm i need a good plan is there anyone in the 757 area of va i need a work out p the next day i do back and stomach and squeez soem legs but right now im doing more uperbody im still waiting to see if im gonna get my juice it aint looking good damnit lol got riped off last time to mother ****** my max on bence is 215 on a good day but im scared to lift heavy without a spotter so i never go about 170 i weight 150 please help also can i eat everything in site if im trying to get to 175 ??????? i wanna get extremly riped been working out for over one year now i do have some pics but dont knwo how to post yet lol

[Lmg2701]

Post your specific topics in their respected forums, I moved this one for ya. Getting off of work now but I'll check this out when I get home!

[Lmg2701]

This is a workout routine that I have done in the past. I switch my specific exercises every few weeks, but this is a good over view.


Workout:
Day 1 Chest/Hamstrings Sets Reps
Monday
Chest
Upright Bench-Warm Up 3 20
Dumbell Flat Bench 4 8 to 10
Cable Crossovers (shoulder height) 4 8 to 10
Pec Deck 4 8 to 10
Cable Crossovers (little below waist) 4 8 to 10
Push Ups 1 Burnout


Hamstrings
One Leg Curls 4 15-20
Straight Leg Dead Lifts 4 8 to 10


Day 2 Quads/Traps/Calves Sets Reps
Tuesday or Wednesday
Quads
Leg Press-Warm Up 3 20-30
Box Squat 4 8 to 10
One Leg Extensions 4 8 to 10
Both Leg Extensions 2 8 to 10
Lunges 1 Burnout


Traps
Dumbell Shrugs 3 Burnout
Backward Shrugs on Bicep Machine 3 Burnout


Calves
Calf raises on leg press machine:
Toes Out 4 Burnout
Toes In 4 Burnout
Toes Straight 4 Burnout


Day 3 Back and Triceps Sets Reps
Wednesday or Thursday
Back
Lat Pulldowns-Warm Up 3 20
Wide Grip Pull Ups 4 10
Dead Lifts 4 6 to 10
Seated Rows 3 10
Lat Pulldowns 2 10
Back Extensions 2 Burnout


Triceps
V Bar Extensions-Warm Up 2 20
Cambered Bar Extensions 4 8 to 10
Skull Crushers 8 to 10
Close Grip Bench 8 to 10
One Arm Kickbacks 8 to 10


Day 4 Shoulders and Biceps Sets Reps
Saturday
Shoulders
Machine Shoulder Press-Warmup 2 20
Dumbell Shoulder Presses 4 8 to 10
Side Laterals 4 8 to 10
Chin Ups with Cambered Bar 4 8 to 10
Side Rotation 4 8 to 10


Biceps
One Arm Alternating Standing Curls 4 8 to 10
One Arm Isolated Curls on Machine 4 8 to 10
Curls on Cables 4 8 to 10
Curls with Rope 2 Burnout

[casper22hptva]

damn thats a hech of a work out so are you meaning like when you say 4 8 10 4 sets 8 two ten times
i need a good set rountine illl print it out but as far as weight how do i do that do i push heavy or what

[Lmg2701]

The first number is the # of Sets.
The second number is the number of Reps IN EACH Set.

Sets Reps

4 8-10


That means 4 sets, and in each set I'll do 8-10 reps.

I don't go light and I don't go extremely heavy. I go heavy enough so that I can control the weight and it doesn't control me, but I don't go too light so that I wouldn't feel a good burn after the 8-10 rep range.

[casper22hptva]

ok

say on my bench i lift 150 would 4 set of 8 or ten be good and what does this mean if i cant finish the sets i know i am stronger than that just is my weak area im gonna print that work out out and try to do it the mix up of where you doing like uper and lower will throw me off but ill try it anything fro a change lol cant wait till friday lol are you aloowed to ask like what are some good things to try i know you cant talk about wehre to get it but fang lol any who thanks for the info man so wehre are all the pics of you guys that are smaller i mean like my range 150 to 175 i wanna see someone who is riped and i would like to know what they are taking

[Lmg2701]

I typically increase weight with each set and there are lots of times when I can't hit 8 or 10 reps. The number of reps aren't set in stone, they are just a good rule of thumb. The main thing with any workout is the pump you are getting in the desired area. If you struggle a little with a previous set, just ask someone for a spot on your next set.