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SVTPerformance's Chain of Restaurants
Road Side Pub
SVTP Gym/Workout Mega-Thread!! Routines, Diets, Supplements, etc.
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<blockquote data-quote="RCali2522" data-source="post: 7904305" data-attributes="member: 64834"><p>Just really got back into it again after a 3 month break. Been goin religiously now for the past 3 months, and just this past week started with new supplements after just doin the whey protein thing.</p><p></p><p></p><p>Day 1: Chest and Back</p><p></p><p>Dumbell Flat bench: 4 sets 12,10,8,6</p><p>Dumbell Incline: 4 sets 8,8,8,8</p><p>Dumbell Flat Bench flys: 3x10 supersetted with Laying Dumbell Pullovers 3x10</p><p>Immediatly after that pushups till failure x2. inclined, flat or spiderman pushups.</p><p></p><p></p><p>Seated Row close grip: 4 sets 12,10,8,6</p><p>Seated Row wide grip:4 sets 12,10,8,6</p><p>Lat. Pull down: 3x10</p><p>hyperextensions with a 25 lb plate for lower back: 3x12</p><p>Then maybe throw in some other back excercises if im not shot out by then.(deadlifts etc.)</p><p></p><p>Day 2: Bi's and Tri's</p><p></p><p>Overhead Cable Curl both arms same time: 5 sets 15,12,12,10,8 (burns the shit out of your bi's and they get massively pumped, great beginning bi workout)</p><p>Incline Dumbbell Curl: 4 sets 12,10,8,6</p><p>Seated Dumbell Preacher Curl (one arm at a time real slow): 15,12,10,8</p><p>Standing Barbell Curl: 3x10</p><p>Hammer Curls: 3x10</p><p></p><p></p><p>Weighted Bench Dips with 2 45 lb plates on lap: 2 sets of 15 with 1 plate 2 sets of 12 with 2 plates.(BEST tri excercise you can do hands down, all you really need! take my word for it.)</p><p>Tricep Extensions: 3x10</p><p>Skull Crushers: 3x10</p><p>Then 2 or 3 Different cable excerciese (rope, straight bar or Vbar. Mostly V or rope)- 3x10</p><p></p><p>Day 3: Shoulders and Legs</p><p></p><p>Dumbell Military Press: 4 sets 12,10,8,6</p><p>Side raises: 3x10</p><p>Front Raises: 3x10</p><p>Shrugs: 3x10</p><p>Smith machine Upright Row: 4 sets 12,10,8,6</p><p></p><p>Leg Press: 4 sets 15,12,10,8</p><p>Leg extensions: 4 sets 12-15</p><p>Hamstring Curls: 4 sets 12-15</p><p>Lunges: 3x25</p><p>Squats(if im in the mood): 4 sets 15,12,10,8.</p><p></p><p>Abs are thrown in during every work out. </p><p></p><p>After these three days are through, one day rest. then back at it again for the next three days etc.</p><p></p><p>Cardio is also done everyday at least for 30 minutes.</p><p></p><p>Supplements: Morning: Universal Animal Pak- (all essential vitamins and bcaa's) Shit is amazing. get it enough said. More energy and alertness and is the foundation for any type of growth or weight loss.</p><p></p><p>Prosource 100% whey extreme</p><p></p><p>Before workout: Universal animal stak and animal pump. The stak is a testosterone booster creatine source etc. the pump is no and argenine supplement. its what gives you the rippng veins and pumps. shit is unbeliveable. Won't really notice for another week until the stak kicks in to tell you if it really works. but rhere are crazy reviews on it from people that have used it all good.</p><p></p><p>Post workout: Universal Torrent: best post workout supplement in the market. </p><p></p><p><a href="http://www.bodybuilding.com/store/univ/animalpak.html" target="_blank">Bodybuilding.com - Universal Animal Pak - The Ultimate Training Pak! On sale now!</a></p><p></p><p><a href="http://www.bodybuilding.com/store/univ/pump.html" target="_blank">Bodybuilding.com - Universal Animal Pump - Pre-Workout Matrix! On sale now!</a></p><p></p><p><a href="http://www.bodybuilding.com/store/univ/stak2.html" target="_blank">Bodybuilding.com - Universal Animal Stak - The Natural Test Pack! On sale now!</a></p><p></p><p><a href="http://www.bodybuilding.com/store/univ/torr.html" target="_blank">Bodybuilding.com - Universal Torrent - Anabolic Muscle Activator! On sale now!</a></p><p></p><p>any suggestions or questions on my workout or suppliments or new excercises please feel free to chime in.:rockon:</p></blockquote><p></p>
[QUOTE="RCali2522, post: 7904305, member: 64834"] Just really got back into it again after a 3 month break. Been goin religiously now for the past 3 months, and just this past week started with new supplements after just doin the whey protein thing. Day 1: Chest and Back Dumbell Flat bench: 4 sets 12,10,8,6 Dumbell Incline: 4 sets 8,8,8,8 Dumbell Flat Bench flys: 3x10 supersetted with Laying Dumbell Pullovers 3x10 Immediatly after that pushups till failure x2. inclined, flat or spiderman pushups. Seated Row close grip: 4 sets 12,10,8,6 Seated Row wide grip:4 sets 12,10,8,6 Lat. Pull down: 3x10 hyperextensions with a 25 lb plate for lower back: 3x12 Then maybe throw in some other back excercises if im not shot out by then.(deadlifts etc.) Day 2: Bi's and Tri's Overhead Cable Curl both arms same time: 5 sets 15,12,12,10,8 (burns the shit out of your bi's and they get massively pumped, great beginning bi workout) Incline Dumbbell Curl: 4 sets 12,10,8,6 Seated Dumbell Preacher Curl (one arm at a time real slow): 15,12,10,8 Standing Barbell Curl: 3x10 Hammer Curls: 3x10 Weighted Bench Dips with 2 45 lb plates on lap: 2 sets of 15 with 1 plate 2 sets of 12 with 2 plates.(BEST tri excercise you can do hands down, all you really need! take my word for it.) Tricep Extensions: 3x10 Skull Crushers: 3x10 Then 2 or 3 Different cable excerciese (rope, straight bar or Vbar. Mostly V or rope)- 3x10 Day 3: Shoulders and Legs Dumbell Military Press: 4 sets 12,10,8,6 Side raises: 3x10 Front Raises: 3x10 Shrugs: 3x10 Smith machine Upright Row: 4 sets 12,10,8,6 Leg Press: 4 sets 15,12,10,8 Leg extensions: 4 sets 12-15 Hamstring Curls: 4 sets 12-15 Lunges: 3x25 Squats(if im in the mood): 4 sets 15,12,10,8. Abs are thrown in during every work out. After these three days are through, one day rest. then back at it again for the next three days etc. Cardio is also done everyday at least for 30 minutes. Supplements: Morning: Universal Animal Pak- (all essential vitamins and bcaa's) Shit is amazing. get it enough said. More energy and alertness and is the foundation for any type of growth or weight loss. Prosource 100% whey extreme Before workout: Universal animal stak and animal pump. The stak is a testosterone booster creatine source etc. the pump is no and argenine supplement. its what gives you the rippng veins and pumps. shit is unbeliveable. Won't really notice for another week until the stak kicks in to tell you if it really works. but rhere are crazy reviews on it from people that have used it all good. Post workout: Universal Torrent: best post workout supplement in the market. [url=http://www.bodybuilding.com/store/univ/animalpak.html]Bodybuilding.com - Universal Animal Pak - The Ultimate Training Pak! On sale now![/url] [url=http://www.bodybuilding.com/store/univ/pump.html]Bodybuilding.com - Universal Animal Pump - Pre-Workout Matrix! On sale now![/url] [url=http://www.bodybuilding.com/store/univ/stak2.html]Bodybuilding.com - Universal Animal Stak - The Natural Test Pack! On sale now![/url] [url=http://www.bodybuilding.com/store/univ/torr.html]Bodybuilding.com - Universal Torrent - Anabolic Muscle Activator! On sale now![/url] any suggestions or questions on my workout or suppliments or new excercises please feel free to chime in.:rockon: [/QUOTE]
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SVTP Gym/Workout Mega-Thread!! Routines, Diets, Supplements, etc.
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