[jdm_type]

Its nice to have this section here i am tired talking about cars all day. so today i want to talk about workout routine. id like everyone to share their workout routine for their daily basis.. so ill start it off

Monday - Chest (Flat bench, Incline bench,)
Back ( Lat pull down, One arm DB row, Seated cable row)
Tuesday - Arms Biceps ( Arm curl machine, Bicep cable curl, Hammer curl)
Arms Triceps ( Lying tricep extension, triceps kickback, triceps ext machine)
Wednesday - Rest
Thursday - Shoulder ( Military press, Reverse fly, Shoulder press)
Abdominal ( Ab crunch, Ab machine, Reverse crunch)
Friday - Cardio ( treadmill for 20mins for 3 times)
Saturday - Chest ( Assisted Dip, Bench press, Cable crossover)
Arm Biceps ( Concentration curl, bicep curl)
Sunday - Rest

Then start it over again...

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[Leo Gets]

Routine
Monday - LEGS
Leg Extensions - 3 sets x40
Squats - 6 sets x30/20/15/10/8/30
Leg Press - 4 sets x15
Leg Curls - 3 sets x15
Lunge - 4 sets x15

Tuesday - CHEST/TRIs
Dips - 3 sets x20
Incline Bench - 4 sets x20/15/12/10
Flat Bench - 6 sets - x30/20/15/12/10/8
Deline Bench - 3 sets x20/15/12
Flye Machine - 3 sets x15

Push downs - 6 sets X15
Overhead rope extensions - 3 sets x15
Skull crushers - 3 sets x15
Close grip bench press - 2 sets x20

Wednesday - BACK/BIs
Pull-ups - 4 sets x12-15 w/weight
Barbell Rows - 4 sets x8
Seated Row - 3 sets x12
Behind the neck pull downs - 3 sets x12
Pullover machine - 3 sets x12

Incline bench dumbell curls - 4 sets x30/25/20/15
Barbel curls 21s - 3 sets x21
Preacher curls - 3sets x15
Concentration curls - 2 sets x10

Thursday - SHOULDERS
Miliraty Press - 4 sets x20/12/12/8
Front raises - 3 sets x12
Side raises - 3 sets x12
Rear raises - 3 sets x12
Shrugs - 6 sets x10/walk holding/10
Uprights (wide stance) - 6 sets x15

Everyday
Calves seats push - 6 sets x30
Cable ab crunch - 6 sets x20

Cardio - everyday run 3miles before work | Tues and Thur cycle 30miles after workout



This was me at 180, before I started bulking for the winter.
Right now I'm at about 200-205. The goal is to start dieting again in Jan and get back down to around 190 as lean as I was at 180.

[jdm_type]

holy.. didnt know we got a true muscle builder here

[jdm_type]

mine is not even that close

[Raid3n]

I am not trying to be like leo here lol but i just try to be fit. so heres mine

Monday
Flat Bench 10rep x 3
Incline Bench 10 x 3
Flat Fly's 10 x 3
Incline Fly's 10 x 3

Tuesday
Biceps curl 10 x 3
Triceps Push down 10 x 3
Lat pull down 10 x 3

Wednesday
Shoulder press 10 x 3
Military press 10x 3
Abs 50 x 3

Thursday
Rest all day
Stay home play with my kids

Friday
Basketball after work (this is my cardio)

Saturday
Basketball

Sunday
Rest


That is mine folks.. i know im lazy hahahahaha