T Nation

My W/O Routines, Which Is Better?


#1

Bowflex Workout (Alex).

Day 1: Chest/Back/Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row

Day 2: Biceps/Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
French Press
Lying Tricep Extensions
Tricep Kickback

Day 3: Rest/Abs

Day 4: Legs/Shoulders
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Reverse Fly
Seated Shoulder Press
Lying Shoulder Pullover
Seated Leg Curl
Leg Press
Lying (Prone) Leg Curl
Seated (Straight Leg) Calf Raise

Day 5: Chest/Back/Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row

Day 6: Biceps/Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
French Press
Lying Tricep Extensions
Tricep Kickback

Day 7: Rest

  • Do Abs Everyday
  • Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
  • Side Abdominal Crunch
  • Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)

Eating Plan:

Meal 1: Breakfast With Protein Shake (6:30am)
Meal 2: Healthy Snack (High Counts Of Proteins) (9:30am)
Meal 3: Lunch (High Counts Of Proteins) (12:30pm)
Meal 4: Healthy Snack (3:30pm)
Meal 5: Dinner (High Counts Of Proteins) (6:30pm)
Meal 6: Healthy Snack With Protein Shake (9:30pm)

  • Eat 5-6 smaller meals a day
  • Eat carbs half an hour after exercising
  • Rest at least 2-3 days a week
  • Sleep 8 or more hours a day
  • Eat 30 to 40 grams of protein with each meal every 3 hours
  • Not avoid unsaturated fats because they raise hormone levels
  • Eat between 60 and 100 grams of carbs per day
  • Eat no more than 3 eggs a day
  • Substitute beef and pork with chicken and fish
  • Avoid sugar - it contains empty calories; eat fruits and vegetables for carbs instead
  • Drink Protein Shake 10mins before end of workout.
  • 30mins later eat rest of after workout meal.

  • Eating Plan

  • High Protein Foods
    ? Whey protein
    ? Eggs
    ? Egg whites
    ? Chicken breasts
    ? Turkey Breasts
    ? Lean Beef
    ? Fish (tuna, salmon)
    ? Protein bars
    ? Egg Protein Powder
    ? Casein
    ? Milk

  • High Carb Foods
    ? Potatoes
    ? Sweet Potatoes, yams
    ? Oatmeal, cream of wheat, cream of rice
    ? Rice
    ? Beans
    ? Any green leafy vegetable
    ? Bread
    ? Pasta

  • Healthy Fats
    ? Olive oil
    ? Sunflower oil
    ? Safflower oil
    ? Flaxseed oil
    ? Walnuts
    ? Coconut Oil
    ? Avocados

or

Bowflex Workout (Alex)

Day 1: Chest/ Biceps/ Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)

Day 2: Back/ Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row
French Press
Lying Tricep Extensions
Tricep Kickback

Day 3: Rest/ Abs
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)

Day 4: Leg/ Shoulders
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Reverse Fly
Seated Shoulder Press
Lying Shoulder Pullover
Seated Leg Curl
Leg Press
Lying (Prone) Leg Curl
Seated (Straight Leg) Calf Raise

Day 5: Chest/ Biceps/ Abs
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Bench press
Incline Bench Press
Chest Fly
Lying Bicep Curl
Standing Bicep Curl
Concentration Curl
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)

Day 6: Back/ Triceps
Resistance Training: 6 Sets, 6-10 Reps, 30 Second Rest Periods
Lying Lat Pulldowns (Chest On Bench)
Seated Lat Row
French Press
Lying Tricep Extensions
Tricep Kickback

Day 7: Rest/ Abs
- Seated (Resisted) Abdominal Crunch 4 Sets, 25 Reps, 15 Second Rest Periods
- Side Abdominal Crunch
- Double Abdominal Crunch (Legs Straight Out, Bring Leg?s In And Chest To Knee?s)

please help me which one would be better?, im currently bulking


#2

i stopped reading when i saw the word 'bowflex'.


#3

LOL! You gave me a good laugh.


#4

Sell your bowflex, use the money to join a gym. Then eat more.


#5

Don't sell your bowflex. Be a humane person and do your little part to keep others from "bowflexing". Instead buy a boat and use the bowflex as an anchor. Then sell your boat and use the money to build your own home gym. Then eat more.


#6

WTF?

-you practically can't bulk if you only eat 60-100 g carbs a day
-you can easily eat more than 3 eggs a day
-beef and pork isn't going to kill you
-if you're BULKING, WHY WOULD YOU AVOID EMPTY CALORIES?

Also, your lifting routine is crap. Bowflex is worthless, there are way too many useless exercises and not enough REAL exercises like squat, deadlift, bench and row, and finally, your split is stupid. How about you split your body like this:

Monday: total body
Wednesday: total body
Friday: total body

Or upper, lower, upper, lower?

You're obviously a beginner, so why on earth would you copy some professional bodybuilder's routine? You need to concentrate on building a strong foundation now and not worry about details.

Please read this thread:
http://www.T-Nation.com/readTopic.do?id=640350

Good luck.


#7

Do people read ANYTHING on this site before posting?

Bowflex sucks, your diet sucks, and 6 sets of 6-10 reps with 30 sec rest is way too light for "bulking".

Read the archives, damn it!!!