Well this is for all you people with Biceps/ Pecks/ 6-8 Pack abs haha .. Whats your routine ? How much do u punish ur body ;] ? And whats ur diet. This will let us compare our routine and help people who want your bodies..... as for me ...

I just made this one and its time consuming but eh... It works

25 Reps of Bench Press ( 90 Pounds )
10 Reps Of Behind Neck Press ( 90 Pounds)
50 Reps of Sit Ups
10 Reps of Alternative Dumbbell Curls (30x2 Pounds)
10 Reps of Bicep Curls ( Olympic Curl Bar )( 120 Pounds)
100 Reps of Crunches
15 Reps of Fly’s ( 25x2 Pounds )
15 Reps of Dumbbell Press ( 30x2 Pounds)
15 Reps of DB Overheads ( 40 Pounds )
100 Reps of Crunches
25 Reps of Push Ups
50 Reps of Sit Ups
10 Reps of Alternative Dumbbell Curls ( 30x2 Pounds)
20 Reps of Hanging Leg Lifts
25 Reps of Elevated Dips
30 Reps of Side Crunches, for Each Side , (30 x 2)
25 Reps of Push Ups
20 Reps Of Squats
50 Sit Ups

I do this cycle 3 times, and for cardio i play tennis for my school, so yea .

If u want to see the full thing..download this..and yea its for Microsoft Word .

crapppp that s alottt lol errr i dun hav a routine lol weneva i go2 tha gym twice a week lol im lazi. this is all i do-

30 min jog
leg extensions
10 min cycle 4 the hell of it hehe
10 sit ups n 2-3 reps

damnn i h8 it wen ma gurl friends can get a toned stomach wen they dun do sh!t hehe o wel hopefli im getin ther lol......

ion think this is the thing for u haha..but for ME>....
ima dancer so i dance for 2 hours..taking a break every 30 mins..put on some music n start by stretchin..like splitz n all that stuff..ya..im startin to c the very very dim outline of a 6pac LOL haha...but i dont reli care..i jus like to dance..

all i do is like 3 sets of 100 push ups
3 sets of 100 sit ups

and just lift weights run and such.. nothing special

i swim. a lot. for like 2 hours every other day.

holy crap. the things people do for a better body. i try but i have no discipline when it comes to that sort of thing...

so thats how guys do it...hehe

hehe yeah... what guys go through just to look good and have a nice body =P

I don't have any diet; I just eat whatever I want, whenever.
I follow this simple work out routine, too.

ionno...i already seem to hab a toned body...like i hab a 2 pack...dim lining of 4.....getting there . i do tennis...i guess dat helps?...

ehh, i just run a lot, sometimes i do some crunches and dumbell curls to tone my abs and arms

i just did navy seal training for Wrestling...
end up doing 212 pushups which includes 4 styles..regular, triangle, "seal" and wide..

n did just 50 sit ups... 5 styles..

n yea.. i ate salad.. haha

diet? no i jus eat anything....
ehh i pretty much just do like 100 of a whole bunch of stuff
<---- is phat. >.<

i know girls that lift more than that...haha jk..well i bench 155 a few times, then 135 a few times...i curl 35 each arm, 75 on the curling bar...i use 20 for triceps and do 55 on military bench press...125 cleans and situps 40-50x with a 25lb weight and some other stuff...i dont use machine though, unless i wanna sculpt my muscles..machines are worthless if u wanna get muscle

i'm so weak compared to all of you ahaha

i can barely bench 50; i need to get some protein supplements and get some fat ><

5'10 and 130 pounds.......underweight ><

heres my daily routine:

run 2 or 3 miles (everyday)
curl 70 lbs 3 sets of 10 (sun, tues, thurs)
bench 135 3 sets of 10 (mon, wed, Fri)
Lying down leg raises for 1 or 2 minutes (everyday)
175 inclined situps (sun, tues, thurs)
150 weighted inclined situps (sat)
10 sets of 50 crunches (mon, wed, fri)

For my diet I dont drink soda, I drink lots of water and milk. Lots of fruits and vegetables and, protien (meat, eggs, etc.) About average amount of starch.

oo im a dancer too lol i v bin doin it since i wuz 4 yrs olddd woohoo DaNcEr PrIdE lols

i do jazzercise. and many dances. I'm a Choreographer. At least i teach people how to dance, and stretch properly.

ookay here we gooo...

i stopped running i should start doin that again.. but aside from that... this is what my weekly workout consists of


Mon/Wed

Flat Bench (bench press) 165 lbs 3 sets of 10 reps

Military Press 100 lbs 3 sets of 10 reps

Flys 35 lbs 3 sets of 10 reps

Single arm pushdowns 30,40,50 progressive 10 reps each

Push-ups... i kinda work my way out to in.. so arms out and pushups.. then shoulder length pushups.. and then diamond pushups.. 20 each

Tues/Thurs

Lat-pull downs 90 lbs 3 sets of 10

Rows 70 lbs 3 sets of 10

Preacher curl 80 lbs 3 sets of 10

Dumbell curl 35 lbs 3 sets of 10

Hammer curl 45 lbs 3 sets of 10


so thats pretty much it.. thats what ive been doin so far at college campus.. but our gym facility isnt the greatest so we needa improvise a LOT.. like tricep pushdowns id have to do on lat pull downs.. (dont ask how.. i just do it somehow) and yea. any tips or anything i should change up? i also was wondering if any of you guys take anything while or after you work out? for me i just use protein mix shake thingy after workouts

i do


100 reps of slowly sit ups like really slow lol

95 pounds bench 20 reps then change weights i do 115 pounds 20 reps of that

65 pounds incline bench press 40 reps of this

95 pounds 20 reps then change weights and do 115 pounds 5 reps

i squat no much i do 115 pounds and 40 reps of that

then a whole bunch of other secondaries 4 sets of 10 reps

i dont do this every day i do like 3 of those every day for 4 days then take 3 days off
.:tony:.

do u do these in sets? or juss 10 reps n ur dun??

theres no particular order but i usually do bigger muscle groups first (i.e. squats and bench).

Bench - 3 sets of 12 reps at 195lbs
Squats - 3 sets of 15 reps at 320lbs
Situps - 10 sets of 50 reps
Weighted Machine Crunches/Situps - 3 sets of 15 at 150lbs
Bicep Curls - 3 sets of 15 reps at 95lbs
Fly - 3 sets of 12 reps at 50lbs each hand
Dips - 2 sets of max reps (17-20)
Pullups - 2 sets of max reps (12-15)
Pushups - 10 Sets of 40 reps

cardio work - 2-3 miles a day at a 6 minute mile pace EVERY day. Breakdancing is also kinda cardio stuff but iono if i can include it...

This work out is done every other day unless its cardio stuff. This program helped me get this:

message me if u need any advice...

I eat three times a day. Snacks onli include fruits or some sort of food that contains no saturated fats so no ice cream, pizza, etc.

-edit

forgot to add.. i play football n wrestle for my skoo.. it helps to do sports that'll ease up ur gettin into shape...

I HATE YOU WITH UR RIPPED ABS!!
haha jk

dam you!

gimme a... year n ill get those...

blah! im so lazy i only walk 2 miles a day, 200 sit ups and 50 reps on biceps curls on each arm...but im still to fat!!!!! dammit y dun i lose weight?!?!

lol not knocking u or anything , but ur abs look kinda deformed or something.... get more meat in ya ;]

haha sry i dont judge guyz hahaha

dam.. i need abs..

i just need to lose that layer of fat.. dammit >.<

i lose 2 lbs a day tho :-p aha 2 hours of 6th period.. 2 lbs lost..

one word.... RUN!! run ur azz off... it'll b like 3 week to a month b4 u see netin... n i do eat.. i eat ALOTTTTT....

damn.... you and your ripped abs and body.. haha alright well i kinda stopped running.. but i figured im gonna have to start it up again cuz im not losing anything.. just gaining.. and my goodness dfly.. you bench 195? how much do you weigh?

i onli weight around 180 give or take a few lbs...

-edit
miss spelled WEIGH

eh thats good , the average guy that does some sort of exercise should be able to lift his own body weight atleast

woops.. i did mis spell weight.. haha my bad

oh this freshmen 15 thing is gonna get to me before i kno it.. i worked out all summer and i can tell im already gaining so much o_o stupid college food

lol... im not even in college yet... high skoo senior

Fast metabolism?
I'm taking dance right now, so I guess that's the "punishment" for it. :P

Not to sound gay or anything, but can you show us a picture with your body including your face? I have a hard time matching your face with the body.

uh
75 situps
curl 35 one hand( 15 times )
curl 70 2 hand ( 15 time )
75 pushups
run a mile


3 times a day

True. How do we know that's your abs.

Im doin squats 3x a week right now...I have a torn rotator cuff and a torn proximal biecps tendon in my shoulder right now, so no upper body work