Some workouts that i follow

these are the videos that i have been doing for a while now, my and my buddy like to push each other as far as motivation goes, these routines might not be for everyone, we try to change up the routines every 2 to 3 months just because you get used to doing the same thing.

Sunday -  Back ( me and my buddy are trying to work our way up to muscle ups, not there yet, i do the weight that im comfortable with, and you will slowly be able to work your way up, and make sure you have your form right when it comes to pull ups) we usually spend about 1hr 30 min or so depending on how tired we get. (pull ups are very important, we did body weight pull ups for a while then added barbels with the belt with the chain.

 

Monday - Legs (typically we do couple warm up sets consisting of 2 light warm up then 3sets of heavier weight with of the leg curl and extension machines, then do calves and squats 10 sets of 6-8 reps, with two warm up sets with 135lbs and add on each set, 10lbs, 25lbs, 45lbs, lately we have stopped after 225lbs and last 10th set will be a burnout of 135lbs. after we do couple sets of wall squats. Time we usually spend on legs is 1hr 20min after that we are burned out. (make sure to strech before and after workout) also some people prefer to go all the way down some only go to 90 degree angle, do what works for you and get your form right before you go heavy and lastly Squats are the important and work out everything!!!

This video is helpful as far as a technique goes and we are planning on changing the work out by starting out with squats as Hanh does and continue on the other fun stuff.

Tuesday - Chest we started following this workout from the video for a while then kind of modified it, but still push good weight, moving up is important just like hanh and frank say in their videos and its pretty much a common sense you gotta break the muscle up in order to rebuild it and get stronger (protein), always have a spotter and get your form right.( we have adjusted this for us with doing pushups on the burnout with barbell weights on your back. usually 1hr 30min it varies.

Awesome workout routine btw

Wed - Rest

Thursday - Bicep Tricep we do different types of curls, rope and bar on the cable machine, for triceps we

do weighted dips with barbell (buy the belt with the chain it works very well) skull crusher and rope as well. 1 hr is well enough, we try to keep it 30 seconds between the workout but most of the time we take longer.

Friday - Shoulders i never really liked doing shoulders but this video made me enjoy this work out as well as get a lot of out of it. wes started off doing the same routine Hanh has and after we modified it a bit to work for us by doing more presses, including the arnold press, barbell shrugs and dumbell shrugs in between the excercises. either way here is the video, 1hr 30 min between 2 people

Saturday - Rest