arielramon 
"I want to be a ripped 195lbs"
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BASIC GET BIG ROUTINE
From The Bodybuilding.com Workout Database
Schedule
Day # 1: WORKOUT #1
Day # 2: WORKOUT #2
Day # 3: OFF DAY
Day # 4: WORKOUT #3
Day # 5: WORKOUT #4
Day # 6: OFF DAY
Workout #1
INC. DB PRESS - 12-10-8 Reps
INC DB FLYES - 10-10-10 Reps
DECLINE BB PRESS - 10-10-10-10 Reps
DECLINE DB FLYES (OPT) - 10-10-10 Reps
BENCH PRESS - 10-10-8-8 Reps
FLAT DB FLYES (OPT) - 10-10-10 Reps
Workout #2
DB OR EZ BAR CURLS - 12-6-6-6-6 Reps
ALT DB HAMMERS - 8-8-8 Reps
SINGLE ARM PREACHER CURLS - 10-10-10 Reps
CONC. CURLS - 12-12 Reps
DB OVERHEAD EXT - 10-10-10 Reps
SKULL CRUSHERS - 10-10-10-10 Reps
DB KICKBACKS - 10-10 Reps
DIPS( HOLD@TOP) - 15-20 Reps
Workout #3
ARNOLD PRESSES - 12-10-10 Reps
DB LAT RAISES - 8-8 Reps
MILITARY PRESSES - 8-8-8 Reps
SHRUGS - 12-12-12 Reps
UPRIGHT ROWS - 10-10-10-10 Reps
DB ROWS - 10-10-10 Reps
REV. FLYES - 10-10-10 Reps
BENT OVER ROWS - 10-10-10 Reps
DEADLIFTS - 6-6-6 Reps
Workout #4
SQUATS - 20-15-12-12-10 Reps
LEG EXT. - 12-12-12-12 Reps
HAMSTRING EXT - 10-10-10-10 Reps
STANDING TOE RAISES(CALVES) - 10-10-10 Reps
SEATED DB CALVE RAISES - 15-15 Reps
I Do some kind of cardio everyday. Not always running but stuff like shooting some hoops or something like that. Believe it or not you can burn up 233 calories in just 30 min of shooting hoops. Of course you gotta run after your rebounds and stuff. it breaks a sweat and thats all that matters lol. |
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