Please show your workout routines and share it ,on what according best to you . Thats including how many times for each muscle in a week ,sets and repetition..

and wats best for abit muscle( model/beach body looks and tone)? wats the workout like,sets and rep? and at how many kg should i stop at?

cheers people

search, already a thread on this stuff, called fitness and well being or something?

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K.E.R.S!!!1

I do each muscle group once a week. By the time you get through them all and have 2 days of rest you should be ready to go again.

Usually try to use groups that arent directly used together. Like dont do Chest and back in the same day, or Biceps and Triceps.

My routine at the moment while I'm on my winter bulk is:
Monday: Chest/Biceps
Tuesday: Back/Triceps
Wednesday: Shoulders/Calves
Thursday: Legs/Abs+lowerback
Friday: Cardio
Sat + Sun: Rest

I also east 6 meals a day consisting of Weightgain protein shake + Oats for breakfast, lots of chicken, steak and potatos.

Also using NOXPLODE creatine 45mins before workouts.

During workouts I usually do sets like:
Set1: 12 reps
Set2: 12 reps up weight
Set3: 8-10 reps heavy set
Set4: 10-12 reps down weight

Usually you Bulk near the end of summer then 4 months out from Summer Cut (Lots of cardio, isolation excercises, more salads, fruit and fish). Remember that cardio does wear down lean muscle so when you Cut you will lose a little bit of lean muscle but if you bulk/cut for several years you will get used to it.

Just remember to push hard, lift heavy and concentrate on your form.

Good advice all of that. Just want to add a few points.

Remember it is the NEGATIVE phase of the exercise that will develop muscles most. That is, when you are working against gravity to bring the weight down slowly. As doadrift said, explode the weight up then bring it down slow. Perfect combination for size, strength, endurance and speed. It doesn't matter which muscles you are working on developing at the time, the same FORM will yeild great results.

Try to use free weights as much a possible as these will help you develop your core muscles and keep you in much better shape for sports and bedroom olympics

When doing Ab routines remember that abs are endurance muscles. Slow controlled movements get better results than doing 100 situps or crunches in 2 minutes. Garauntee you do 50 slow sit ups you'll know all about it.

Make sure you keep a detailed log of how much weight you use for each different type of exercise. I use 3 sets x 8 reps and use slightly more weight than if I did 3 x 12. Once you can lift 3 complete, properly performed sets, your muscles can do it. Next time you do that exercise it's time to add some weight. Personally I only ever added a max of 10lb for each increase.

Remember to give your muscles a break for the next day after training. The way that muscle grows is by slight tearing as it endures strenuous exercise. This is when all the carbs start delivering fuel to the muscle and Protein starts the repair job. Each time it's repaired it grows a little. Rest is important.

Last of all, enjoy it!! You won't stick it out if you're not happy doing it. Having a partner to train with is good because you can push each other not to mention spot for each other and correct each others form.

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No more GC8, sad face.
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This isn't a weights routine, but is very good for fitness for sports such as rugby, soccer, football. I do this 5 x a week it's pretty simple, 10 x 400m with 1.30 rest doing 400s on around 1.20. My fitness levels have shot up after doing this for the last 2 months or so.

I try to do bicep curls every night and on some nights I change the Corona bottle for a pint glass.

So far, at the start of the workout I don't look too good, but as the night progresses I look a lot better

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[COLOR="Gray"]550Nm off a 2L... Just wish it was in the dak dak...[/COLOR]

Ah the 12 ounce lift. Breakfast of Champions!!

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No more GC8, sad face.
[SIGPIC][/SIGPIC]

search helps you tone muscles

I think thats the Dinner of Champions.

Dianabol is the breakfast of champions!

LOL fuckin quality.

On topic: Remember to get your BCAA's on top of protein. Some multi vitamins help keep a balance too.

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TD06 - Oink.