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 Alan2rock - Workout Routine, Feel free to comment

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TSAl@n2rock
post May 27 2009, 12:14 PM, updated 13y ago

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Hi All Great body builder !!!!

Just wanna share my daily workout at gym

Maybe i do wrongly, so feel free to comment ya........



Weight : 121KG (06/06/2009)
Height : 180CM (06/06/2009)

Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF


-----------------------------------------------------------------------------------------
Monday-Chest

Start with 30 Minute Cardio

Barbell Bench Press
20kg x 30
30Kg x 15
40kg x 15
20kg x 30

Barbell Incline Bench Press - Medium Grip
20kg x 12
30Kg x 12
30kg x 12
20kg x 12

Bent-Arm Dumbbell Pullover
20kg x 20 x 4

Butterfly
80lbs x 15
100lbs x 15
120lbs x 12
80lbs x 15


Cable Crossover
80lbs x 30
100lbs x 15
120lbs x 12
80lbs x 15

Decline Dumbbell Flyes
20kg x 20
30Kg x 15
30kg x 12
20kg x 12

Dumbbell Bench Press
30kg x 15
30Kg x 12
30kg x 12
30kg x 10

This post has been edited by Al@n2rock: Aug 21 2013, 04:38 PM
TSAl@n2rock
post May 27 2009, 01:18 PM

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Tuesday - Shoulder (26/05/2009)

Start with 30 minutes cardio

Arnold Dumbbell Press
30Kg X 15 X 3
20Kg x 20

Barbell Rear Delt Row
40Kg X 12 X 3

Barbell Shoulder Press
20Kg X 12 X 4

Bent Over Dumbbell Rear Delt Raise With Head On Bench30Kg X 15 X 3
20Kg X 15

Dumbbell Lying Rear Lateral Raise
30Kg X 15 X 3
20Kg X 15

Dumbbell Shoulder Press
30Kg X 12 X 3
20Kg X 15

Front Cable Raise
40lbs X 12 X 3

Power Partials
30Kg X 15 X 3
20Kg X 15

Reverse Flyes
30Kg X 15 X 3

Seated Bent Over Rear Delt Raise
30Kg X 15 X 3
20Kg X 15

Smith Machine Behind The Neck Press
20Kg X 15 X 3

Standing Low-Pulley Deltoid Raise
40lbs X 12 X 3

Added on May 27, 2009, 1:23 pm
QUOTE(darklight79 @ May 27 2009, 12:58 PM)
You should change your workout days. If you do shoulders the day after chest, your delt muscles are already tired from all the pressing movements done the day before.

Then your back is done after shoulders again, so you won't be as strong because your rear delts will be affected hence suboptimal strength in pulling movements.
*
Ok bro, will change it bro,

Izzit any recomandation to setup again my daily ex

Monday
Tuesday:
Wednesday :
Thursday :
Friday :
Weekwend : Off

This post has been edited by Al@n2rock: May 27 2009, 01:27 PM
TSAl@n2rock
post May 27 2009, 04:17 PM

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Ok will follow with this arrangement, and will update daily

Thanks
TSAl@n2rock
post May 27 2009, 05:14 PM

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Really huh? walawei, so too fat lorr
TSAl@n2rock
post May 27 2009, 09:37 PM

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QUOTE(zeist @ May 27 2009, 07:39 PM)
Yea, by looking at your forearm, I can see the amount of fats there. I used to be a fat ass so I know.

Since you are so big now, you can consider cutting to get lower bodyfat.

I think your goal is to be able to lift more that's all. At the end of the day, people will still want to see a better body shape of you. Even if you go for only strength, I'm sure you want to look good too, not just with huge arms or what. Be leaner, get more veins popping out, especially the forearm area, fuhhh now that is bad ass.

Like some of the guys in gym, they are fat and big. They can lift more but they are still fat. But you are definitely better than them from what I see in the picture.

You need to do cardio no matter what. And I think you don't have to worry much since you are already so big with huge muscles.
*
Thanks bro, definetly agreed with u, nod.gif
starting for now i will increse my cardio workout, vmad.gif

will updated more toward my daily workout in this journal

Appreciates thumbup.gif

Added on May 27, 2009, 9:39 pm
QUOTE(pizzaboy @ May 27 2009, 08:20 PM)
BIG...
Where you train at?
*
Clark Hatch Crown Plaza Jalan Sultan ismail smile.gif
6.45pm - 9.00pm

Wed - Arm (27/08/2009)

Start with 30 Minute Cardio

Alternate Hammer Curl
20Kg X 15 X 3

Barbell Curl
30Kg X 15 X 3

Cross Body Hammer Curl
20Kg X 15 X 3

Dumbbell Alternate Bicep Curl
20kG X 15 X 3

Dumbbell Bicep Curl
20Kg X 15 X 3

This post has been edited by Al@n2rock: May 28 2009, 08:05 AM
TSAl@n2rock
post May 28 2009, 07:43 AM

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QUOTE(jimmyian88 @ May 28 2009, 01:00 AM)
bro... ARM day includes biceps and TRICEPS. dont neglect your triceps.. hehe.. good luck with the workout
*
Normaly i will do both, but yesterday rushing for something, so i only able to cover bicep part

will remember tricep next time

thanks bro

Added on May 28, 2009, 7:44 am
QUOTE(zeist @ May 27 2009, 10:52 PM)
Wow, you bicep curl at 40kg? That's 98lbs?  ohmy.gif

Do cardio after your weights training, not before.
*
doh.gif Soo sorry guy i donnu how the format, its 40kg earlier is combining both arm, so its 20kg per arm, So sorry sad.gif
not a monster after all hahahaahahahah
OK will try it today rclxm9.gif

Added on May 28, 2009, 7:46 am
QUOTE(JonYeap @ May 28 2009, 01:03 AM)
u r a monster.
bicep curling at 40kg.
insane...

Added on May 28, 2009, 1:30 ami am wondering, is it in kg or lbs? hmm...
*
Sorry guy have updated blush.gif


Added on May 28, 2009, 7:51 amJust wanna know,

am doing Chest on mon, shoulder on tue, yesterday on bicep

izzit ok to do back today ?????

This post has been edited by Al@n2rock: May 28 2009, 08:17 AM
TSAl@n2rock
post May 28 2009, 10:30 AM

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Hahahahahha thanks dude
TSAl@n2rock
post May 28 2009, 11:59 PM

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Bro darklight how about u help me to setup my daily ex, i will follow as ur surgession and we see the result,

for now i only ex base on my previous schdule, and as ur comment its is not suit for me,

please need ur help on this

Mon-
Tue-
Wed-
Thu-
Fri-

Thanks
TSAl@n2rock
post May 29 2009, 02:56 PM

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OK !!! sweat.gif


This post has been edited by Al@n2rock: Jun 6 2009, 10:25 AM
TSAl@n2rock
post Jun 4 2009, 04:42 PM

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Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF

Thanks

Added on June 3, 2009, 12:59 pm


Monday (01/06/2009)
Chest

Smith Bench Press
40KG x 12
40KG x 12
50KG x 8
60KG x 5
30KG x 12

Smith Decline Bench Press
30KG x 12
30KG x 12
20KG x 12

Cable Standing Fly - 50lbs per arm
50lbs x 15
50lbs x 12
50lbs x 12

Dumbbell Bench Press - 15Kg per arm
15KG x 15
15KG x 12
15KG x 12

Dumbbell Fly - 10Kg per arm
10KG x 15
10KG x 12
10KG x 12

Dumbbell Pullover
40KG x 15
40KG x 12
40KG x 12

End with cardio 30 min

Thats all........... sweat.gif
TSAl@n2rock
post Jun 4 2009, 04:43 PM

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Added on June 3, 2009, 1:10 pmTuesday (02/06/2009)
Back

Cable Wide Grip Straight Back Seated Row
160lbs x 15
160lbs x 12
160lbs x 12
160lbs x 12

Cable One Arm Bent-over Row
80lbs x 12
80lbs x 12
80lbs x 8

Dumbbell Bent-over Row
30KG x 12
30KG x 12
30KG x 12

Cable Close Grip Pulldown
100Lbs x 15
100Lbs x 12
100Lbs x 12

Cable Pulldown
120lbs x 15
120lbs x 12
120lbs x 12
120lbs x 12

Not much sad.gif

End with 30 min cardio

This post has been edited by Al@n2rock: Jun 5 2009, 08:33 AM
TSAl@n2rock
post Jun 4 2009, 04:44 PM

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Added on June 4, 2009, 4:43 pm
Added on June 4, 2009, 1:00 pmWednesday (03/06/2009)
Shoulder

Cable Front Raise
80lbs x 12
80lbs x 12
80lbs x 8


Cable Upright Row
100lbs x 12
100lbs x 12
100lbs x 12

Dumbbell Lateral Raise
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Dumbbell Seated Rear Lateral Raise
20kg x 12
20kg x 12
20kg x 12
20kg x 12

Dumbbell Lying Rear Lateral Raise
20kg x 12
20kg x 12
20kg x 12
20kg x 12

Dumbbell Shoulder Press
20kg x 15
20kg x 12
20kg x 12
20kg x 12

End with 30 min Cardio

Note : Suppose to do legs, lupe laaa doh.gif

This post has been edited by Al@n2rock: Jun 4 2009, 04:45 PM
TSAl@n2rock
post Jun 5 2009, 08:30 AM

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Thursday (04/06/2009)
Leg
Barbell Full Squat
Empty bar x 30
40 kg x 12
40 kg x 12
40 kg x 12
60 kg x 8
60 kg x 8
70 kg x 8

Leg Extensions
120lbs x 12
120lbs x 12
120lbs x 12

Leg Press
30 kg x 12
30 kg x 12
30 kg x 12

Rocking Standing Calf Raise
70 kg x 12
70 kg x 12
70 kg x 12

Comt with Traps

Dumbbell Shrug (per Arm)
30kg x 12
30kg x 12
30kg x 12
30kg x 8
30kg x 8

Upright Cable Row
80lbs x 12
80lbs x 12
80lbs x 8

End with 15 min Cardio + 15 min Sauna

Thanks
TSAl@n2rock
post Jun 5 2009, 02:51 PM

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QUOTE(JonYeap @ Jun 5 2009, 12:08 PM)
leg press 30kg?
huh? how come so little?
u should be able to leg press easily 200kg plus.
*
Hahahahha acually i dont like doing the leg press that why i do with low weight only, whistling.gif hehehehe

BTW, i even dunno i can lift 200kg for the leg press or not sweat.gif , will try it next leg workout rclxm9.gif

This post has been edited by Al@n2rock: Jun 5 2009, 02:52 PM
TSAl@n2rock
post Jun 5 2009, 04:50 PM

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QUOTE(JonYeap @ Jun 5 2009, 04:43 PM)
200kg is very easy for leg press.
the 1st month i started gym, i could leg press 280kg for 10 reps already.
from ur squat reps and weight, i think u can do 300kg as well.
*
ok2, will do the leg press more seriously next time sweat.gif
TSAl@n2rock
post Jun 6 2009, 12:27 AM

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QUOTE(diablokun @ Jun 5 2009, 05:14 PM)
brader, how long you've been training ?? tinggi & berat ??
nice figure need to cut down bf IMO... rclxms.gif
*
Being playing for serious for 1 year
but still more fat, hahahhaaaahahaha

Weight : 121KG (06/06/2009)
Height : 180CM (06/06/2009)

BTW what bf IMO means

This post has been edited by Al@n2rock: Jun 6 2009, 12:27 AM
TSAl@n2rock
post Jun 6 2009, 10:13 AM

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QUOTE(bata @ Jun 6 2009, 03:37 AM)
*grammer Nazi mode

body fat, in my opinion
Chow
*
oooooooo sweat.gif

Thanks Bro



This post has been edited by Al@n2rock: Jun 6 2009, 10:29 AM
TSAl@n2rock
post Jun 6 2009, 10:29 AM

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Added on June 6, 2009, 10:25 amFriday (05/06/2009)
Arm

Alternate Hammer Curl
23 kg x 12
23 kg x 12
23 kg x 8
23 kg x 8

Barbell Curl
20 kg x 12
20 kg x 12
20 kg x 12
20 kg x 8

Dumbbell Alternate Bicep Curl
20 kg x 12
10 kg x 12
20 kg x 12
10 kg x 12
20 kg x 12
10 kg x 12

Two Arm Machine Preacher Curl
100lbs x 8
50lbs x 8
100lbs x 8
50lbs x 8
100lbs x 8

Dumbbell One Arm Triceps Extension
10 kg x 12
10 kg x 12
10 kg x 12
10 kg x 12

Standing Dumbbell Triceps Extension
35 kg x 12
35 kg x 12
35 kg x 12
35 kg x 12

Palms-Down Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12

Palms-Up Dumbbell Wrist Curl Over A Bench
15 kg x 8
15 kg x 8
15 kg x 8

Seated One-Arm Dumbbell Palms-Up Wrist Curl
15 kg x 12
15 kg x 12
15 kg x 12

Wrist Roller
2.5Kg x 3

End with 15min cardio & 15min Sauna sweat.gif

This post has been edited by Al@n2rock: Jun 7 2009, 11:22 AM
TSAl@n2rock
post Jun 7 2009, 11:21 AM

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QUOTE(JonYeap @ Jun 7 2009, 09:52 AM)
bro, ur poundage is per arm or u add both up?

example:
Two Arm Dumbbell Preacher Curl
100lbs x 8

is it 50lbs per arm or 100lbs per arm?
*
Sorry bro, i try search the name for below machine, but cant find tongue.gif hahahha

user posted image

i do this machine up to 100lbs
not 100lbs per arm, if 100lbs i already berak there trying too pull the bar hhahahahah sweat.gif

But all masure by weight per arm.


sorry again

This post has been edited by Al@n2rock: Jun 7 2009, 11:22 AM
TSAl@n2rock
post Jun 7 2009, 11:32 AM

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QUOTE(darklight79 @ Jun 7 2009, 03:29 AM)
Poundages looking solid. I replied your question in my journal. Damn you love high volume sial. I think your arm workout has higher volume than mine. But if it's working for you, it's good.
*
Accually i only take low volume weight , but someone in this forum advice me to increese it,
so i start follow on 01/06/2009 i also follow ur daily workout routin, as ur advice my previous routine not suitable for the body

i feel good now i comfortable with the weight am taking nod.gif ,
an i thnking to increese it day by day (if can la) sweat.gif

any advice bro? am on diet now, so many unwanted fat la sweat.gif




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