Tweet
Hello everyone,
This is my first post on this site, i bought this months issue of MD and cant get enough of it. What a great magazine, so much good info. I will try to keep this short. Currently im on a Goverment job that doesnt allow me the best schedule to work out. I work 24 hours straight, have the next day off then the next day i have half of it off then go to work that night at midnight and start over again. So its a wierd schedule.
Currently what i do is on my days off i hit the gym, then the next day (half day off) i do cardio. My cardio has to be up for my job and i get tested on it frequently. Im 5*8 160 pounds, not fat at all but obviously im not a huge guy. I have worked out for a while but my cardio is what has held me back from being "big", just recently have i pulled back on the cardio so i could gain more muscle.
For about 3 months i have been doing my upper body in the gym on my off day, then my lower body workout would be with my cardio on my half off day - hills, steps, bike etc. I have gained more muscle and def. look more musclular then i did three months ago. But, from what i have read on here just tonight, my workout seems way off from everyone elses, here it is.
Gym day 2 or 3 days a week
Arms
Standing Curls w/dumbells
Skullcrushers w/dumbell
Hammer curls w/dumbell
Tri pull downs w/cables
Sitting curls w/BI cable machine
Tri pull downs w/rope
End with pull ups (palms facing me, or palms facing each other to work BI's) Start with 12 then 10 then 8 then 6 then 4 then 2.
Take 10-20 minutes to do AB's then move to chest and shoulders.
Chest and Shoulders
Front raises w/dumbells
Flat bench
Overhead shoulder press
Incline bench
Shoulder raise machine
Pushups (2 minutes)
This is basically what i do, im sorry if i didnt call them all by the right name.
Thank you for any input.
This is my first post on this site, i bought this months issue of MD and cant get enough of it. What a great magazine, so much good info. I will try to keep this short. Currently im on a Goverment job that doesnt allow me the best schedule to work out. I work 24 hours straight, have the next day off then the next day i have half of it off then go to work that night at midnight and start over again. So its a wierd schedule.
Currently what i do is on my days off i hit the gym, then the next day (half day off) i do cardio. My cardio has to be up for my job and i get tested on it frequently. Im 5*8 160 pounds, not fat at all but obviously im not a huge guy. I have worked out for a while but my cardio is what has held me back from being "big", just recently have i pulled back on the cardio so i could gain more muscle.
For about 3 months i have been doing my upper body in the gym on my off day, then my lower body workout would be with my cardio on my half off day - hills, steps, bike etc. I have gained more muscle and def. look more musclular then i did three months ago. But, from what i have read on here just tonight, my workout seems way off from everyone elses, here it is.
Gym day 2 or 3 days a week
Arms
Standing Curls w/dumbells
Skullcrushers w/dumbell
Hammer curls w/dumbell
Tri pull downs w/cables
Sitting curls w/BI cable machine
Tri pull downs w/rope
End with pull ups (palms facing me, or palms facing each other to work BI's) Start with 12 then 10 then 8 then 6 then 4 then 2.
Take 10-20 minutes to do AB's then move to chest and shoulders.
Chest and Shoulders
Front raises w/dumbells
Flat bench
Overhead shoulder press
Incline bench
Shoulder raise machine
Pushups (2 minutes)
This is basically what i do, im sorry if i didnt call them all by the right name.
Thank you for any input.
Comment