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dans Routine

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danflip
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2004/01/30 15:33:54 (permalink)
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dans Routine

I'm new on this site, hi.

I'm Dan, i've been bodybuilding for 11 years now.

I want to put on 14lbs of muscle by may, this year.

My stats are:

Height: 5ft 9
Weight: 228lbs
Chest: 48.5"
Arms: 18.5"
Quads: 27"
Calves: 16"
Waist: 30.5"

Routine

Sunday: Legs & Abs

15 warm up on stationery bike
Exercises 6x5
Front Squats
Stiff Legged Deadlifts
Leg Curls
Weighted Negative sit ups 5*10
Weighted Crunches 4*10
Weighted hanging leg Raises 5*10
Dumbbell Side Bends 4*10

Tuesday: Chest, Delts, Tris

15 Warm up on Running machine
Exercises 6x5
Weighted Dips
Inclined Barbell Bench
Close Grip Bench
Declined Dumbbell Bench
Barbell Military Press
Lateral Raises

Thursday: Back, Bis

15 Warm up skipping
Exercises 6x5
Deadlifts
Wide Grip Chins
Close Grip chins
Barbell Bent rows
Hammer Curls

I do cardio on Mondays and Thursdays, usually swimming, skipping, cycling, running, like to change it about a lot to keep it fresh and challenging. And have a rest of Saturday.

I also like to change one exercise per routine every two weeks.
#1

4 Replies Related Threads

    tyrob
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    RE: dans Routine 2004/01/30 17:23:55 (permalink)
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    stats looking good mate,14ibs by may,,,,,
    could try up cals, and cut back on cadio
    #2
    danflip
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    RE: dans Routine 2004/01/30 17:26:30 (permalink)
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    pic
    #3
    IrishRunt
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    RE: dans Routine 2004/01/30 18:19:12 (permalink)
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    not to sound gay or anything but that picture doesn't look too bad to me. your pretty big i think.
    #4
    ad19
    Olympian Member
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    RE: dans Routine 2004/02/01 13:03:15 (permalink)
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    can i ask how long your in the gym for? cant argue wit the program cos def looks like its workin, fairplay! but arnt you dead after half of that workout?!i think i would be!
    #5
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