does anybody have a workout program made out

[ritchdad]

hey i would like to see if anyone had a workout program made out that i could see ans use as an example for myself as i create my own

something that includes a target heart rate,muscles your excersing and wat type of workouts your doing

 

[ritchdad]

hey i would like to see if anyone had a workout program made out that i could see ans use as an example for myself as i create my own

something that includes a target heart rate,muscles your excersing and wat type of workouts your doing

 

[ritchdad]

guess not

 

[ritchdad]

guess not

 

[blowdawhistle]

idk about target heart rate but heres my routine

mon - shoulders
seated bb press 4x6-8
upright row 3x6-8
lat raise 3x8-10


tues - legs
squat 4x6-8
leg press 3x6-8
deadlift 3x6-8
ham curls 3x8-10
calf raise 4x10-12
leg press calf raise 3x10-12

wed - back
pull ups 4x6-8
bb row 3x6-8
lat pull 3x6-8
seated row (close grip) 2x6-8

thurs - chest
incline bench 4x6-8
db bench 3x6-8
flys 3x8-10

fri - biceps/triceps
bb curls 3x6-8
incline db curls 3x6-8
hammer curls 3x6-8

skull crushers 3x6-8
close grip bench 3x6-8
bench dips 3x6-8


I also do abs on shoulder and chest day, but i was too lazy to type those up...basically you could probably do this in a 3 day split but I'd rather hit the gym mon-fri and hit my muscles hard once a week...

 

[blowdawhistle]

idk about target heart rate but heres my routine

mon - shoulders
seated bb press 4x6-8
upright row 3x6-8
lat raise 3x8-10


tues - legs
squat 4x6-8
leg press 3x6-8
deadlift 3x6-8
ham curls 3x8-10
calf raise 4x10-12
leg press calf raise 3x10-12

wed - back
pull ups 4x6-8
bb row 3x6-8
lat pull 3x6-8
seated row (close grip) 2x6-8

thurs - chest
incline bench 4x6-8
db bench 3x6-8
flys 3x8-10

fri - biceps/triceps
bb curls 3x6-8
incline db curls 3x6-8
hammer curls 3x6-8

skull crushers 3x6-8
close grip bench 3x6-8
bench dips 3x6-8


I also do abs on shoulder and chest day, but i was too lazy to type those up...basically you could probably do this in a 3 day split but I'd rather hit the gym mon-fri and hit my muscles hard once a week...

 

[ritchdad]

thankx bro thats a pretty good work out bro

 

[ritchdad]

thankx bro thats a pretty good work out bro

 

[bijald0331]

Nah man. I just pick stuff out of a hat.

 

[bijald0331]

Nah man. I just pick stuff out of a hat.

 

[ritchdad]

thankx for posting kid.....hope the cubs take it all this year

 

[ritchdad]

thankx for posting kid.....hope the cubs take it all this year

 

[bijald0331]

Originally Posted by RitchDad

thankx for posting kid.....hope the cubs take it all this year

See I was going to point to a database with a %!+$%$@# of workouts after I was done joking around... why don't you just go the A-rod and Giambi route? It worked for them.

 

[bijald0331]

Originally Posted by RitchDad

thankx for posting kid.....hope the cubs take it all this year

See I was going to point to a database with a %!+$%$@# of workouts after I was done joking around... why don't you just go the A-rod and Giambi route? It worked for them.

 

[ritchdad]

oh yes you were going to hook it up to a magical database after you were done being a douche ....i rather take the a-rod route that leads to winning a ring last year under steroid testing and getting to bone kate hudson....hopefully you don't get relegated this year

 

[ritchdad]

oh yes you were going to hook it up to a magical database after you were done being a douche ....i rather take the a-rod route that leads to winning a ring last year under steroid testing and getting to bone kate hudson....hopefully you don't get relegated this year

 

[bijald0331]

Originally Posted by RitchDad

oh yes you were going to hook it up to a magical database after you were done being a douche ....i rather take the a-rod route that leads to winning a ring last year under steroid testing and getting to bone kate hudson....hopefully you don't get relegated this year

*Sighs*

http://www.bodybuilding.com/fun/workoutdatabase.htm

I was born and raised in north suburbs of Chicago. I was born with these teams. I root for them because I am loyal to my birthplace and upbringing.

 

[bijald0331]

Originally Posted by RitchDad

oh yes you were going to hook it up to a magical database after you were done being a douche ....i rather take the a-rod route that leads to winning a ring last year under steroid testing and getting to bone kate hudson....hopefully you don't get relegated this year

*Sighs*

http://www.bodybuilding.com/fun/workoutdatabase.htm

I was born and raised in north suburbs of Chicago. I was born with these teams. I root for them because I am loyal to my birthplace and upbringing.

 

[ritchdad]

lol your not so bad at all.....congrats on going to northwestern,dope school.....also can appreciate the talib line

 

[ritchdad]

lol your not so bad at all.....congrats on going to northwestern,dope school.....also can appreciate the talib line

 

[bijald0331]

Originally Posted by RitchDad

lol your not so bad at all.....congrats on going to northwestern,dope school.....also can appreciate the talib line

Cop the shirt

Wear it when you are in better shape though.


Im jus playin dude...

 

[bijald0331]

Originally Posted by RitchDad

lol your not so bad at all.....congrats on going to northwestern,dope school.....also can appreciate the talib line

Cop the shirt

Wear it when you are in better shape though.


Im jus playin dude...

 

[ground king]

Posting for later.

 

[ground king]

Posting for later.

 

[ritchdad]

lol i needed this plan for a gym class im takin.....dope shirt