Screw's Workouts/Routines
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Screw's Workouts/Routines
Week One:
M- Chest/Back
T-Arms/Shoulders
W-Chest/Back
T-Arms/Shoulders
F-Plyometrics/Slight cardio
S-Cardio/Agility
S-REST
I do abdominals whenever I get the chance. I do each exercise in a circuit with 30 sec intervals. The circuits are done with 3 exercises in each circuit and each circuit is completed 4 to 5 times, 3 is the minimum.
Week 2:
M-Push
T-Pull
W-Push
T-Pull
F-Cardio with sprint intervals
S-Plyometrics
S-Cardio or Rest (depends on energy lvl for me, lol)
Do abs after your routines, especially after the cardio/plyo.
P.S: Push would be Chest,Tri,Deltoids(shoulders) and Pull is Back/biceps
M- Chest/Back
T-Arms/Shoulders
W-Chest/Back
T-Arms/Shoulders
F-Plyometrics/Slight cardio
S-Cardio/Agility
S-REST
I do abdominals whenever I get the chance. I do each exercise in a circuit with 30 sec intervals. The circuits are done with 3 exercises in each circuit and each circuit is completed 4 to 5 times, 3 is the minimum.
Week 2:
M-Push
T-Pull
W-Push
T-Pull
F-Cardio with sprint intervals
S-Plyometrics
S-Cardio or Rest (depends on energy lvl for me, lol)
Do abs after your routines, especially after the cardio/plyo.
P.S: Push would be Chest,Tri,Deltoids(shoulders) and Pull is Back/biceps
Guest- Guest
Re: Screw's Workouts/Routines
Ab exercises I believe to be very effective include:
Leg Raise: Do for 30 sec, or 15-25 reps for 4 to 5 sets
Planks: 30 sec to 2min (abs tight straight back)
Planks with knee turn
Scissor kicks
Cycle
Russian twist
Reverse crunches
Hanging leg raise
V-ups
Bridge plank
Leg ups
All should be done for either 30 secs to a min at least, or 15 to 25 reps for 5 sets. Be careful not to over work your abs, if you do they'll never have a chance to recover and you could get injured, or you'll just degrade the muscle.
Leg Raise: Do for 30 sec, or 15-25 reps for 4 to 5 sets
Planks: 30 sec to 2min (abs tight straight back)
Planks with knee turn
Scissor kicks
Cycle
Russian twist
Reverse crunches
Hanging leg raise
V-ups
Bridge plank
Leg ups
All should be done for either 30 secs to a min at least, or 15 to 25 reps for 5 sets. Be careful not to over work your abs, if you do they'll never have a chance to recover and you could get injured, or you'll just degrade the muscle.
Guest- Guest
Re: Screw's Workouts/Routines
There'll be more within the week. I've got my list somewhere for my other shit.
Oh, and Pull/Push week is the week for legs as well. Same rules apply to the motions.
Oh, and Pull/Push week is the week for legs as well. Same rules apply to the motions.
Guest- Guest
Re: Screw's Workouts/Routines
my workout consists of pullups (pulling myself up from the couch to grab my drink)
Re: Screw's Workouts/Routines
Yeah yeah you are chuck norris, you are reincarnated bruce lee screw. Is that what you wanted to hear? Come on don't brag it ain't good for your health lol jusk kidding, thanks I will see if I can get a use of some of this.
Guest- Guest
Re: Screw's Workouts/Routines
its like, i eat and eat and eat, and i lose weight? what's wrong with me oh mighty gym teacher
Re: Screw's Workouts/Routines
These are some great advice.But, Is there anything you can tell us about dieting? I like to eat a lot of junk food :s
Lubu20- Posts : 68
Join date : 2013-04-23
Re: Screw's Workouts/Routines
Best advice I can give is drop junk food. Drink a whole glass of water right before you eat and it'll help you eat less. Drink 64 oz of water a day and take in .8 grams of protein per pound you weigh as well. I'll post up some Upper body stuff tonight.
Guest- Guest
Re: Screw's Workouts/Routines
I have a dream of Screw leading iCon into a new golden age where we are the most fit BF clan by far. End every forum argument with pictures of us being overall more impressive human beings.
Guest- Guest
Re: Screw's Workouts/Routines
In this said picture can we all be shirtless and flexing over half naked women and wearing giant golden chains?MadMackie wrote:I have a dream of Screw leading iCon into a new golden age where we are the most fit BF clan by far. End every forum argument with pictures of us being overall more impressive human beings.
Guest- Guest
Re: Screw's Workouts/Routines
Back Exercises:
Romanian Dead-Lift- 5 sets, 8 to 15 reps (varies on the weight)
Conventional Dead-Lift (same amount as above)
Standard Pull-Ups (5 sets, 8 to 15 reps)
Standing Plate row/ Plate press (grab 25 lb to 45 lb plate, sets:4, reps: 10-12
Lat Pulldowns 2 armed and one armed (3 sets of either/15 reps)
Seated Row machine (variations: 1 armed twist, standard, and one armed standard) Sets 3 to 5, Reps: 15
Modified pull-ups (till failure)
Romanian Dead-Lift- 5 sets, 8 to 15 reps (varies on the weight)
Conventional Dead-Lift (same amount as above)
Standard Pull-Ups (5 sets, 8 to 15 reps)
Standing Plate row/ Plate press (grab 25 lb to 45 lb plate, sets:4, reps: 10-12
Lat Pulldowns 2 armed and one armed (3 sets of either/15 reps)
Seated Row machine (variations: 1 armed twist, standard, and one armed standard) Sets 3 to 5, Reps: 15
Modified pull-ups (till failure)
Guest- Guest
Re: Screw's Workouts/Routines
Same here, almost 6 foot and only 145 poundsJettsonBE wrote:its like, i eat and eat and eat, and i lose weight? what's wrong with me oh mighty gym teacher
Re: Screw's Workouts/Routines
Chest:
Chest Flys-15 reps 4 sets
Bench Press with Barbell- (pyramids, Drop sets, or 60% of your max) Reps/sets can vary.
Dumbbell press: A bench press with dumbbells, hits stabilizer muscles better. I do mine starting with a neutral grip and twist them to a normal press. Works the inner chest when they touch. Reps 8 to 15, sets 4 to 5
Decline/Incline presses: Alternating these in a circuit is effective for me. Go through the circuit 4 times with at least 8 reps on each.
Machine Chest Flys: 15 to 25 reps. 4 sets
Push-ups: Diamond, Staggered, Tri-cep, wide, standard, clapping. You can do 4 sets of these. 15 reps with each, rinse & repeat
Chest Flys-15 reps 4 sets
Bench Press with Barbell- (pyramids, Drop sets, or 60% of your max) Reps/sets can vary.
Dumbbell press: A bench press with dumbbells, hits stabilizer muscles better. I do mine starting with a neutral grip and twist them to a normal press. Works the inner chest when they touch. Reps 8 to 15, sets 4 to 5
Decline/Incline presses: Alternating these in a circuit is effective for me. Go through the circuit 4 times with at least 8 reps on each.
Machine Chest Flys: 15 to 25 reps. 4 sets
Push-ups: Diamond, Staggered, Tri-cep, wide, standard, clapping. You can do 4 sets of these. 15 reps with each, rinse & repeat
Guest- Guest
Re: Screw's Workouts/Routines
Biceps:
The 21: 7 reps of 3 different angled bicep maneuvers. There are plenty of vids on this one. I do 4 sets.
Preacher curls with dumbbells or barbell: 4 sets 12 reps
The Goku Curl (my name for it): It's a curl that looks like you're going super saiyan, your arms will be more to the side for this. 4 sets 12 reps
Chin-ups: 4 sets 8 to 15 reps (if you can do more, go for it)
Reverse grip curl: 4 sets 8 to 12 reps
These are the main bicep exercises I have, I'll come up with names for my other ones at some point.
The 21: 7 reps of 3 different angled bicep maneuvers. There are plenty of vids on this one. I do 4 sets.
Preacher curls with dumbbells or barbell: 4 sets 12 reps
The Goku Curl (my name for it): It's a curl that looks like you're going super saiyan, your arms will be more to the side for this. 4 sets 12 reps
Chin-ups: 4 sets 8 to 15 reps (if you can do more, go for it)
Reverse grip curl: 4 sets 8 to 12 reps
These are the main bicep exercises I have, I'll come up with names for my other ones at some point.
Guest- Guest
Re: Screw's Workouts/Routines
Triceps:
Dips: 5 sets, at least 8 reps. If you can do 40 easily...attach weight to yourself. It means they're too easy.
Hammer curls: 4 sets 8 to 12 reps
Skull crushers: 15 reps 5 sets. I personally do this with the same mini barbell that I use for standing preacher curls. After the curl I'll go straight to skull crushers
Tri-cep overhead extension: Can be done on a machine or with a dumbbell, 20 reps 5 sets.
Downward Tri-cep extension: Done on a machine, same sets/reps at overhead.
Neutral grip pull-ups: 4/5 sets 8 or more reps
Specialized machines: There'll be special equipment for other Tri-cep exercises. You be the judge of your reps/set counts.
Dips: 5 sets, at least 8 reps. If you can do 40 easily...attach weight to yourself. It means they're too easy.
Hammer curls: 4 sets 8 to 12 reps
Skull crushers: 15 reps 5 sets. I personally do this with the same mini barbell that I use for standing preacher curls. After the curl I'll go straight to skull crushers
Tri-cep overhead extension: Can be done on a machine or with a dumbbell, 20 reps 5 sets.
Downward Tri-cep extension: Done on a machine, same sets/reps at overhead.
Neutral grip pull-ups: 4/5 sets 8 or more reps
Specialized machines: There'll be special equipment for other Tri-cep exercises. You be the judge of your reps/set counts.
Guest- Guest
Re: Screw's Workouts/Routines
Delts/traps:
Military press: 4 sets 20 reps
Standing Press with bar: 4 sets 15 reps
Thrusters (press w/ quarter squat): Same rep/set as standing
Shoulder shrugs: 25 or less reps with heavy weight. 5 sets.
Forward/horizontal lateral raises: 15 reps 4 sets
Handstand push-ups: Go against a wall if you can't balance and do it. 3 sets as many as you can.
Shoulder press w/ twist: 4 sets 15 reps
There are other exercises, but they're either using specialized machines, or band/kettle bell routines.
Military press: 4 sets 20 reps
Standing Press with bar: 4 sets 15 reps
Thrusters (press w/ quarter squat): Same rep/set as standing
Shoulder shrugs: 25 or less reps with heavy weight. 5 sets.
Forward/horizontal lateral raises: 15 reps 4 sets
Handstand push-ups: Go against a wall if you can't balance and do it. 3 sets as many as you can.
Shoulder press w/ twist: 4 sets 15 reps
There are other exercises, but they're either using specialized machines, or band/kettle bell routines.
Guest- Guest
Re: Screw's Workouts/Routines
Legs:
Do plyometrics. These are great for explosive strength. Plyometrics are exercises involving jumping.
Squats are wonderful. There are many variations, look them up.
Various calve raises.
Agility/Sprint training
Endurance running
For these exercises I'll pair them with ab circuits.
Example:
Circuit 1:
Leg exercise 1
Leg exercise 2
Leg exercise 3
Circuit 2:
Ab ex. 1
Ab ex. 2
Ab ex. 3
Circuits 3 and 4 will follow suit, but will be 6 different leg/ab exercises. You can do the routines in timed intervals or the rep/set routine. My favorite is giving yourself an hour, then go through all 4 circuits as many times as possible. This would require you to have a set/rep count.
Do plyometrics. These are great for explosive strength. Plyometrics are exercises involving jumping.
Squats are wonderful. There are many variations, look them up.
Various calve raises.
Agility/Sprint training
Endurance running
For these exercises I'll pair them with ab circuits.
Example:
Circuit 1:
Leg exercise 1
Leg exercise 2
Leg exercise 3
Circuit 2:
Ab ex. 1
Ab ex. 2
Ab ex. 3
Circuits 3 and 4 will follow suit, but will be 6 different leg/ab exercises. You can do the routines in timed intervals or the rep/set routine. My favorite is giving yourself an hour, then go through all 4 circuits as many times as possible. This would require you to have a set/rep count.
Guest- Guest
Re: Screw's Workouts/Routines
DeterminedKnight wrote:Same here, almost 6 foot and only 145 poundsJettsonBE wrote:its like, i eat and eat and eat, and i lose weight? what's wrong with me oh mighty gym teacher
I'm not a nutritionist and everyone has different metabolisms. I eat about 120 grams of protein daily. In order to build mass you'll need to take in .8 grams per pound you weigh daily. Investing in whey protein is highly recommended, otherwise you'll probably not ever get pass 50 grams a day. Muscle takes time to grow. Smartly timing your meals and workouts will greatly affect how much you gain/lose. Oh, and drinking milk is a good choice to also get more protein in. I drink 3 glasses a day, lol.
In case you're wondering. I'm 5'11 and weigh 155, but I'm not trying to gain mass. Mass building exercises greatly revolve around power exercise routines and technical moves. I work solely on being fit/strong. My weight doesn't concern me.
Remember: Strength comes first THEN mass. Don't be discouraged if your physique isn't drastically changing, just keep working at it!
Guest- Guest
Re: Screw's Workouts/Routines
SnackPack96 wrote:In this said picture can we all be shirtless and flexing over half naked women and wearing giant golden chains?MadMackie wrote:I have a dream of Screw leading iCon into a new golden age where we are the most fit BF clan by far. End every forum argument with pictures of us being overall more impressive human beings.
Well, if they're not fat chicks.
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