Results 1 to 9 of 9

Thread: BBing Workout Schedule [X]

  1. #1
    Join Date
    Oct 2011
    Location
    Chicago
    Posts
    3,352
    Mentioned
    21 Post(s)
    Quoted
    437 Post(s)

    Default BBing Workout Schedule [X]

    Here is a workout schedule I personally follow, I used this as my template: http://www.muscleandstrength.com/wor...t-workout.html

    I changed up some things for my own needs
    ---
    What will happen if you follow this workout schedule for 12 weeks?
    A) You will pack on muscle in all the key areas, and it will be evenly spread

    How long till I am "jacked"
    A) Calm down there tiger, it will take many months before you see MASSIVE change. You will see small changes though within 2-3 weeks!

    How much should I eat
    A) I will post another guide sometime for this, basically the jist is eat more than your body needs but not that much more that you gain massive amounts of fat.

    Rep range?
    6-15 is hypertrophy which means growth!
    1-6 is strength, but don't expect to get very large.
    ---

    MONDAY

    Dumbbell Shoulder Press
    Dumbbell Lateral Raise
    Dumbbell Reverse Fly
    Dumbbell Shrugs

    Dips
    Triceps Push down
    One Arm Cable Extension
    One Arm Dumbbell Extension

    TUESDAY
    Wide Grip Pull Up
    Close Grip Pull Down
    One Arm Dumbbell Row
    T-BAR Row

    THURSDAY
    Dumbbell Bench Press
    Incline Dumbbell Bench Press
    Incline Dumbbell Flys
    Cable Crossovers

    Incline Dumbbell Curl
    Concentration Dumbbell Curl
    Preacher Curl
    Standing Hammer Curl (But using this guys method: http://www.youtube.com/watch?v=LKoTbVsDRrY)

    FRIDAY
    [quote]
    Squat
    Leg Press
    Leg Extension

    Seated Calf Raise
    Standing Calf Raise
    ---
    4 Days, you can do this...




    Anti-Leech Movement Prevent Leeching Spread the word
    Insanity 60 Days (Killer workout)
    XoL Blog (Workouts/RS/Misc)

  2. #2
    Join Date
    Oct 2011
    Location
    Chicago
    Posts
    3,352
    Mentioned
    21 Post(s)
    Quoted
    437 Post(s)

    Default

    Going to add that I do slow cardio for 20 minutes daily as well.




    Anti-Leech Movement Prevent Leeching Spread the word
    Insanity 60 Days (Killer workout)
    XoL Blog (Workouts/RS/Misc)

  3. #3
    Join Date
    Apr 2012
    Location
    Canada, Bc
    Posts
    1,593
    Mentioned
    6 Post(s)
    Quoted
    356 Post(s)

    Default

    Have any before/after pics you might be able to share? Or any progression ones. Would be nice to see what you went from in the beginning.

  4. #4
    Join Date
    Oct 2011
    Location
    Chicago
    Posts
    3,352
    Mentioned
    21 Post(s)
    Quoted
    437 Post(s)

    Default

    Quote Originally Posted by Neznam View Post
    Have any before/after pics you might be able to share? Or any progression ones. Would be nice to see what you went from in the beginning.
    Uhhh my diet has been rather shitty but, here sorry.. I lack better pictures these are just random pics I had to crop myself out of.. not really a good guide to how much size I gained at all lol

    Sorry.. I had to remove all the random heads of people in these pics.. so there might be large portions of my body missing
    About a week before school started

    (Like a month ago, I gained some fat since... schools tough ;p)


    (im not flexing in either picture)
    Last edited by [XoL]; 04-16-2013 at 05:39 AM.




    Anti-Leech Movement Prevent Leeching Spread the word
    Insanity 60 Days (Killer workout)
    XoL Blog (Workouts/RS/Misc)

  5. #5
    Join Date
    Jun 2012
    Posts
    4,867
    Mentioned
    74 Post(s)
    Quoted
    1663 Post(s)

    Default

    How long till you're "jacked"?

    Looks like a demanding workout man! Good job with the scheduling though, that should help

  6. #6
    Join Date
    Apr 2012
    Location
    Canada, Bc
    Posts
    1,593
    Mentioned
    6 Post(s)
    Quoted
    356 Post(s)

    Default

    Nice work. The last picture looks good.
    I actually started working out yesterday. I've finally gained the mass needed to turn into some lean muscle. I'm about 185pounds. Not looking to get "jacked" just lean fit. I don't like the jacked look, personally, and I'm pretty excited to see the results in about a month or two. Will take pics to show progress.

  7. #7
    Join Date
    Oct 2011
    Location
    Chicago
    Posts
    3,352
    Mentioned
    21 Post(s)
    Quoted
    437 Post(s)

    Default

    Ah then you are looking to lose fat I suppose?




    Anti-Leech Movement Prevent Leeching Spread the word
    Insanity 60 Days (Killer workout)
    XoL Blog (Workouts/RS/Misc)

  8. #8
    Join Date
    Jun 2012
    Posts
    4,867
    Mentioned
    74 Post(s)
    Quoted
    1663 Post(s)

    Default

    Rep range?
    6-15 is hypertrophy which means growth!
    1-6 is strength, but don't expect to get very large.
    So does this mean the extra reps don't make you any stronger, your muscles just get larger?

  9. #9
    Join Date
    Oct 2011
    Location
    Chicago
    Posts
    3,352
    Mentioned
    21 Post(s)
    Quoted
    437 Post(s)

    Default

    Quote Originally Posted by BMWxi View Post
    So does this mean the extra reps don't make you any stronger, your muscles just get larger?
    They do get stronger, but no where as efficiently as if you did really low reps but high weight (would be overloaded much quicker)




    Anti-Leech Movement Prevent Leeching Spread the word
    Insanity 60 Days (Killer workout)
    XoL Blog (Workouts/RS/Misc)

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •