noriods4me’s BodyBlog

this is my current workout (soon to change in may) but its helping me overcome plateaus and making my deadlift, squat, curls, etc skyrocket.

the downside is that im not going to get great definition from doing this workout. no lunges, no rear delt exercises, etc.

1chest/back

2off

3shoulders/arms

4off

5legs

6off

7repeat\

Chest/back
Benchpress: 20,12,10,8,6,4,fail set superset flat flyz, another fail

Bent rows:20,12,10,8,6,4,fail set superset dumbell pullovers, another fail

Shoulders/biz/triz/
Dumbbell shoulder press: 20,12,10,8,6,4,fail superset lat raises, another fail

Skull crushers: 20,12,10,8,6,4,fail superset cable pushdowns, another fail

Barbell biceps curl: 20,12,10,8,6,4,fail superset hammer curls, another fail

Legs
Squat: 20,12,10,8,6,4,fail superset leg extensions, another fail

Straight-leg deadlift: 20,12,10,8,6,4,fail superset hamstring curls, another fail

Off days are supposed to be 30 minutes of cardio and alternate abs and calves every other off day.

(however I only do 15 minutes of cardio now because I was thinning out too much)

 i found this workout online.

no real weightlifting, but for those who are just starting out and would like to lose a few pounds,tone up,  and get in some kind of shape to "show face" in the gym… this could be a good workout to try for about 4 or 5 weeks. (dont half-ass the workout, and keep the diet clean!)

**note on the bottom

Pushup/Crunch Superset:

Repeat 10 cycles of:
- 10 regular pushups
- 10 crunches
- 10 wide pushups
- 10 crunches
- 10 tricep pushups
- 10/10 Left/Right crunches

Leg / ab Superset:

Repeat 5 cycles of:
- 20 squats
- 20 crunches
- 10 lunges per leg
- 10 crunches
- 20 calf raises
- 20 crunches

Running

4 Mile Track Work:
- Jog 1 mile in 7:00-8:00
- Three sets of 1/4-mile sprints in 90-100 seconds
- Jog or walk - 1/4 mile

Six sets of:

- Sprint-1/8 mile
- Jog - 1/8 mile

- Run 1 mile
- 100 pushups in as few sets as possible
- 100 crunches
- Run 1 mile
- 75 pushups in as few sets as possible
- 75 crunches
- Run 1 mile
- 50 pushups in as few sets as possible
- 50 crunches