Hey gents. Serious question here.
I'm 27, 6ft even and about 183lbs and looking to develop a decently large physique. I recently got a membership to PF and due to the lack of decent free weights am wondering if one of you guys with TONS more experience could tell me a decent routine for this.
I'm taking creatine before and after workouts. And I'm taking 30mg of protein right when waking up, right after exercise and before bed.
Seriously, I have looked and there's almost no write-ups on decent gym routines for someone that is using machines and not free weights.
What I'm doing now is the this:
Mon through Friday I exercise. I always lead with 30min of cardio on the stair stepper (the kind that is actually a revolving staircase) and I maintain my HR at 151ish the entire time. All exercises are done at the MAX weight I can do and I taper off to complete 3 sets of 5. So I go until I physically can't lift anymore most times.
I do an A then B routine.
Monday, Wednesday and Friday is A. Then Tuesday and Thursday is B.
Set A:
Chest compres then turn around and do it reversed for triceps.
Shoulder press.
Bicep curls.
And maybe like 3 other exercises that work on upper back and chest/biceps.
Set B:
Weighted situps.
The weird machine where you twist your lower body.
Jack hammers.
Any help would be greatly appreciated. I'm not fat but I do have a bit of a tummy and almost no chest definition (like boobies lol).
>>41049128
ROLLING
>>41049128
sounds like yyou know what you want bro
>>41049168
Yeah but I don't know if the routine I'm doing is good or not. I think it is but I'd much rather the input from someone more experienced at this so I can learn a better method or routine.
>>41049128
> Planet Fitness
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
>>41049155
>powers him up
>>41049183
I just don't have any pics. I'm not skinny. And I'm not fat. I'm really hovering right in the upper section of a normal BMI range.
>>41049128
Rippetoe would be proud, keep on keeping on
>>41049220
So the routine I'm doing is acceptable?
>>41049128
>30mg of protein
>milligrams
>of protein
>>41049362
Sorry I meant 30g per serving. So a total of 90g per day.
>>41049128
1. Go to a real gym
2. Do SS for strength for 3 months then do a reputable PPL or UL split