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[Lobo69....Wolfieboy]

Here is a run down of what I personally am doing at this time of my body phase.  I do however change it up after a couple of months, either by taking a few exercises out and replacing them with others, OR I simply go heavier or lighter weight with more/less reps on certain days.  This changing around will help with "SHOCKING" the body and muscle types and force them to be opened for GROWTH.  The muscles infact have a "memory" of their own and grow way to used to your routine after some time, and it needs a little different bump to encourage new growth,.....and in fact this keeps you interested as well without crawling into a workout slump!!  Its an overall kick in the ass just to switch something around.  I can also switch around my cardio, by doing a different machine, and some days doing more OR less cardio.  I personally like to work cardio on the Elliptical Machine as its easier on my knees, (I have bad ones sometimes), so when on my 'ripping phase' for instance, Ill do 30 min and then take a 10 min break to slug down my POST workout Shake, and then go back and do another 20 min.  On my 'gaining phase' I just stick to doing 20 - 30min tops, and not every workout.  Ive posted hyperlinks when you click onto the specific exercises, in-case you need more info on HOW TO do it in the first place.

Of course its also a great point to get to know your ANATOMY  just so you know exactly what excesses works for what part.

   DAY 1 ::  Chest/Biceps

Barbell Bench Press (med grip)               5 Sets  (reps  8, 8, 4, 8 12/15)

Barbell Incline Bench Press  (med grip)             4 sets  (8, 8, 6, 10)

Dumbell Bench Press (Flat OR Incline position)              4 sets   (10, 8, 8, to failure)

Butterfly (Pec-dec)  AND  Pushups  (As "Superset" (back to back to back without stopping)            4 sets  (reps to failure x 4 )


Close Grip E-Z bar Curl OR  [urlhttp://www.bodybuilding.com/fun/exercises.php?MainMuscle=Biceps] Barbell Curls[/url]                            5 sets    (10, 8, 8, 8, to failure)

Alternate Hammer Curls                     4 sets    (10, 8, 8, 10 )

Cable Hammer Curls (rope attachment)  AND  Machine Preacher Curls (as a "Superset")          4 sets     (reps to failure)


   DAY  2 ::  Back/Triceps

WIDE grip Lat pulldown             4 sets   (10, 8, 8, 8 )

Lying T-Bar Row            4 sets    (10, 8, 8, 8 )

V-Bar Pulldown              4 sets    (10, 8, 8, 8 )

Straight Arm Pulldown           4 sets    (10, 8, 8, 8 )


Tricep Pushdown              4  sets     (10, 8, 8, 8 )

Cable rope Overhead Tricep Extension              4 sets     (10, 8, 8, 10 )

Close Grip Bench Press OR  JM Press                    4 sets     ( reps to Failure )

Weighted Bench Dips             2-3  sets         (reps to failure )


Palms-up Barbell Wrist Curl over a Bench                   4  sets        (12 each )


   DAY 3 ::  Shoulders/LEGS

Seated Barbell Military Press                 4 sets     (10, 8, 8, 10 )

Smith Machine Upright Rows              4 sets           (10, 10, 8, 8 )

Barbell Shrugs                4 sets       (10, 8, 8, 10 )

Arnold Dumbbell Press  OR  Side Lateral Raise                4 sets        (10, 8, 8, 10 )



Leg Press             5 sets     (10, 8, 8, 6, 8 )

Leg Extensions              4  sets      (10, 8, 8, 10 )

Lying Leg Curls            4 sets     (10, 8, 8, 10 )

Standing Calf Raises            5  sets       (12, 10, 10, 8, 8 )

Stiff Leg Barbell "Good Mornings"               3-4  sets       (12, 12, 10, 10 )


  THEN, I either take a day OFF without nothing, just to rest and let my muscles heal properly.......or I start with DAY 1 all over again.     


  EveryOther Day  (or everyday on "ripping" season)  ABS
(*note:  these 4 exercises are done as "SUPERSETS" (back to back without stops), all done x 2 )

Flat Bench Lying Leg Raise   30

Seated Flat Bench Leg Pull Ins      50

Seated Barbell Twist        100

Cable Crunch          30

>>> and then repeat all 4 again for set #2  <<<



So there it is, my basic workout I follow 80% of the time.  Like I've said, you will benifit more by changing around once in awhile ....... if nothing else, just to make it more interesting for you.  More  EXERCISE EXAMPLES   can be found to help with that.  Most of the time you might find one that just doesn't work for you because of injuries and such, so there is PLENTY to choose from.  This is what works FOR ME, and if I'm into my ON SEASON routine, ill just lighten the weight and go for more reps.......if Im on a gaining phase, (like during the fall/winter), Ill shorten my workouts a bit and go for heavy weights/less reps, to really tear my tissues apart.  Also keep in mind the time spent BETWEEN sets......I usually only rest for 1 to 1 1/2 min tops inbetween EACH set only.  More rest and you will just loose your momentum and intrest......you have to keep the heart rate up at all times!!

** Interesting note as well......on average you will use up 16- 18 calories per pound of bodyweight you are at ON DAYS that you work out, providing its a good intense workout.  ON DAYS YOU DONT workout, its only about a 12 calorie lose per pound of your body weight.  There are approx  3500 calories in a pound of fat!!  Of course your diet should compare with what effects you want........you want to loose weight and fat, you must eat LESS calories than you use up.......wanting gains is eating MORE calories than you use up.  Your body will also continue to BURN calories way after your workout.......like for a good hour or two afterwards!! YOU DO THE MATH    Enjoy !!

[ViPeR]

Looks like a good work out dude

[Lobo69....Wolfieboy]

Yeah it is........I have seen ALOT of results (pics show that), in the last 2 months than I have seen I YEARS just tweaking this workout.  Ill change it around by doing less reps or more, depending on what "season" im on.  If you want to achieve more "fat burning" results, just lighten the weight and do MORE reps and sets to get your heart rate going more.  For this time of year, since I want to spend the next 5 months gaining more mass, Ill do LESS reps and less cardio, and lift as heavy as I can.  This has turned out to be a workout routine for the more advanced person.  Most ppl that see this pretty much think I over train, but this works for me personally and if I'm seeing results that good, I must be doing SOMEthing right?!! 

[Lobo69....Wolfieboy]

Im researching now for some ideas for my "Cutting down and getting ripped" phase that I will start in March 2008.  This is just a rough draft, but from what ive read about "HIIT" training, (High Intesity Interval Training), and talking to my "workout buddy/advisor", Luke, I think this will work out fine. 

  The idea behind HIIT training is to loose body fat % while still maintaining the muscle that ive put on throughout the winter gaining months.

You dont really concentrate on loosing weight per-say.... but overall body fat percentages to show off the muscle and getting that "ripped" look.  It uses a combo of weights and a special brand of cardio where you do 30 seconds of all out sprinting, followed by 30 seconds of a regular pace "jog", and repeat on and on, for anywhere up to 20 minutes.  The idea behind that is that your body goes after the stored fat and has to "dig' for the extra energy it needs............... as opposed to if you did regular cardio at a regular pace for a half hour or more, and just burn off some calories that are hanging out.  Ill have a write up on it soon in here. 

Anyways, this is what Luke and I have come up with that I will start in March...... my hopes is to be down to between 8% and 10%  BF (body fat %).  As of right now, 11-18-07, I am ABOUT 19% BF.  I should be, (if my diet is clean and I follow this routine), down to 8-10% within 2 months after starting!!

H= Heavy lift days
L= Light lifting days/ high reps

Monday ( H "push" days)  ......... AB workout
                                          BarBell Bench Press   5x 5-8
                                          Barbell overhead press     5x 5-8
                                          Skullcrushers    5x 5-8
                                          15 minutes of Step-ups, Dumbell lunges, Stair Flights

Tuesday  ( H "pull" day) ............ Deadlifts      5x 5-8
                                           Rows          5x 5-8
                                           Barbell Curls     5x 5-8

Wednesday   ( H Legs day).......... AB workout
                                            Squats      5x 5-8
                                            Standing Calf raises    5x 5-8
                                            Good-Mornings        5x 5-8
                                            15 minutes of Step-ups, Dumbell lunges, Stair Flights

Thursday  ( L "push" day) ............Pec Deck  5x 10-15
                                            Side Laterals   5x 10-15
                                            Press Downs    5x 10-15

Friday  ( L "pull" day )................. AB workout
                                             Pull Downs   5x 10-15
                                             Face Pulls    5x  10-15
                                             Preacher Curls     5x 10-15
                                             15 minutes of  Step-ups, Dumbell Lunges, Stair Flights

Saturday  ( L Legs day ).............. Leg extentions     5x 10-15
                                             Leg Curls           5x 10-15
                                             Sissy Squats        5x 10-15
                                             

Sunday ........ OFF day
                                             

   Ill update it if I find any changes, BUT im sure Ill stick to this to start off with.