Exercise Plan

[chubb0rz]

I'm getting into a normal exercise routine finally but need help. I have a bowflex revolution that I use at work for various exercises but I need suggestions or plans that really give a full body workout.

Looking for a plan that has something for everyday, I already got the cardio workouts just need the rest.

[nbishop66]

When I was all Juiced Up (5'7" 200 lbs)I got most of my routines and supplements from www.bodybuilding.com. They have a store side and an informational side on that site. Basic rule of thumb without sticking a needle in your butt is Protein Supplement (Optimum 100% Whey)and something like Creatine, I used a product call NoXplode. I'm also a little older so I got a "Natural" testosterone booster as well.

I forgot to ask how old you were. If you're under 16 I wouldn't recommend any type of creatine product including NoXplode. They could do funny things to the liver and kidneys.

I'm been out of the gym for over a year now and have a home gym. It's definitely not the same. I've dropped down to about 185 now that I'm off all the supplements. If you any other questions just ask.

[chubb0rz]

I am already drinking Whey in my shakes regularly and noticed the difference right away. And Creatine is something I will never do.

I'm not looking really to kill myself getting built, just something comfortable that I can make into habit so I don't give it up in a few weeks.

Oh and i'm 21.

[nbishop66]

Check out the ingredients in NoXplode. I don't think it contains creatine, but it has similar, if not better results. Plus you do not have to take it everyday, just on workout days and there is not loading period.

They have quite a bit of routines on that sight and lots of info, so it worth checking out. I used to switch my routines every 3 months or so.

Good luck there Hulkster.

BTW Don't forget to work legs. A lot of guys tend to blow that off and just want the jacked upper body. I work with a 43 year old dude that lean as hell and has some good upper body size, but tiny little legs. I've nicknamed him Spindle.

[chubb0rz]

Originally Posted by nbishop66

BTW Don't forget to work legs. A lot of guys tend to blow that off and just want the jacked upper body. I work with a 43 year old dude that lean as hell and has some good upper body size, but tiny little legs. I've nicknamed him Spindle.

Yea I hear ya. Thats why I'm looking for something that will balance everything out. Chest, Shoulders, Abs, Bi's, Tri's, and Legs

[thechubbss12]

If you have carbio masterd then all you need is the muscle break down workout... Things that are Low rep (3 sets of 5 or 3X5) high weight...

My suggestion is stay with Whey shakes but try nothing else... in my experiance, creatine makes for a more water feeling muscle + its not the best thing for your body...

I dont know your body but personaly free weights bulk me up ALOT faster then any rep machine has...

OK work outs....
1st thing you need to do is figure out your limits (max out in other words)
2nd is take what you maxed at and work out at %20-%30 lower then that for a minimal of 3 times a week...

Exercises are specialised to every person... For example i build abs alot easier then most but my arms requires twice the work to stay the size they need to be to look normal on my body...Learn your body and never forget not to push your body too far....

[chubb0rz]

Thanks guys.

To specify what I'm looking for its something that I can use as base.

I.E. -
Monday do this - blah blah blah
Tuesday do this - blah blah blah
etc...

[nbishop66]

Not to hop on the NoXplode product, but it does not make the muscles retain excess water like pure creatine does. I swear by this stuff. It did work for me. I had taken Pure Creatine when I was in my late 20s with good results as well, but a Buddy of mine didn't know the difference between the abbreviation for teaspoons and tablespoons and during the loading phase of using creatine he was taking 5 tablespoons a day instead of teaspoons. He described it as "It feels like I'm crapping razorblades". If I ever got serious again about gaining some more mass it would definitely be on my supplement list.

From Bodybuilding.com on NOXplode - "Not only does NO-Xplode start producing results you can see and feel almost immediately, but it also doesn't require sugar to make it work. In contrast, other creatine products come loaded with fat promoting sugars. They can cause you to gain fat and appear bloated or "puffy". With NO-Xplode you'll never feel bloated, retain water, or get fat. Plus, your stomach won't have any problems absorbing it, which eliminates painful cramps or stomach discomfort! Now even the toughest creatine "non-responder" will experience intense pumps and pack on rock hard muscle!"

[Drefish99]

I got this from Fred a while ago and it is a great program.

Workout

Sun. Chest
Barbell press, DB press, flies, and Dips (about 12 sets for chest of 4-8 reps

Mon. Legs
Squat, Leg Curls, Leg Ext., and DB Lunges (about 10 sets for legs at 6-8 reps)

Tues. off

Wed. Triceps and Shoulder
Triceps: Skull Crushers, Dips, Triceps Extensions (about 6 sets at 6-8 reps)
Shoulders: Military Press with barbell, and shoulder flies with DB (about 6 sets at 6-8 reps)

Thurs. off

Fri. Back and Biceps
Back: Pulls up and Low Rows 8 sets at 6-8 reps
Biceps: Straight bar curl, DB curls, about 8 sets at 6-8 reps

Sat. off

Diet
I take around 2-3 protein shakes a day (www.bulknutrition.com carries 10lb bags of Optimum protein for $47, very good deal) a day and I try to keep my carbs at around 150 grams or less a day. and for fat grams, I try to take in only good fats from like peanut butter, flaxseed oil (gross, just use peanut butter) only take in about 75 grams a fat a day or even a 100 on workout days on lifting days, if you push yourself, you burn a ton of calories so cheating once or twice a week on the days that you lift won't hurt ya at all

for now, keep your reps high, around 8-12 and then when you want to start bulking up, keep the reps at around 4-6. but don’t get me wrong, doing 8-12 reps, you will gain mass but you'll burn more fat this way