[cim_near]

I'ts getting warmer again, time to start getting active and working out!
what is your regiment? Mine is as follows.
Mon-sat: 100 Overhead press (120lb), 50  bicep curl on each arm (50lb) 2 hour bike ride going 12-15 mph, 25 pull ups and 250 squats, then Sunday i rest.
lets see what you got.

(fix)

[Xaniaxa]

could you please convert this into kilograms???

[cim_near]

120lb= 54kg
50lb= 22kg

[skatmoon]

I'ts getting warmer again, time to start getting active and working out!

what is your regiment? Mine is as follows.

Mon-sat: 100 reverse Overhead press (120lb), 50  bicep curl on each arm (50lb) 2 hour bike ride going 12-15 mph, 25 pull ups and 250 squats, then Sunday i rest.

lets see what you got.

I swim for an hour 5 days a week. My warm up depends on what i want to do (I like to do medleys. Back, Breast, Butterfly, Freestyle) Afterwards sometimes I like to do relays if I'm with a few people or just do straight laps the entire time. With friends we'll play a few games (Water polo or another game where we wrestle eachother in the shallow end to get a water polo ball to either side for points)

Simple, but it's gave me swimming biceps and it's helped with my thighs and ass.

[THC]

I dont work out so. Thats that

[Xaniaxa]

Yeah my workout is to grab my topkek cock and stroke it until my pony clips, then i eat some dry ass crusts with cheese and ham, takes a shit.
*repeats*

[Le Bastion Guardian]

Day 1:
Calves And Hamstring
Hack Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Calves
Seated Calf Raises
Toe Press

Day 2:
Chest
Flat Dumbbell Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Dumbbell Fly
Biceps
Barbell Curl
Incline Dumbbell Curl
Machine Preacher Curl

Day 3:
OFF

Day 4:
Back
Medium Grip Pull-Ups
One-arm Dumbbell Row
Reverse Grip Pull-down
Bent Over Barbell Row
Triceps
Lying Triceps Extensions
Triceps Cable Push-Down
Low Cable Triceps Extentions

Day 5:
OFF

Day 6:
Shoulders
Seated Dumbbell Shoulder Press
Side Lateral Dumbbell Raise
Dumbell Lying Rear Lateral Raise
Dumbbell Front Raise
Traps
Barbell Shrug
Abs
Rope Crunch
Knee/Hip Raise On Parallel Bars

Day 7:
OFF

Sets and Reps are all depending on what you want or how far you can push yourself.

[Xaniaxa]

Day 1:
Calves And Hamstring
Hack Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Calves
Seated Calf Raises
Toe Press

Day 2:
Chest
Flat Dumbbell Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Dumbbell Fly
Biceps
Barbell Curl
Incline Dumbbell Curl
Machine Preacher Curl

Day 3:
OFF

Day 4:
Back
Medium Grip Pull-Ups
One-arm Dumbbell Row
Reverse Grip Pull-down
Bent Over Barbell Row
Triceps
Lying Triceps Extensions
Triceps Cable Push-Down
Low Cable Triceps Extentions

Day 5:
OFF

Day 6:
Shoulders
Seated Dumbbell Shoulder Press
Side Lateral Dumbbell Raise
Dumbell Lying Rear Lateral Raise
Dumbbell Front Raise
Traps
Barbell Shrug
Abs
Rope Crunch
Knee/Hip Raise On Parallel Bars

Day 7:
OFF

Sets and Reps are all depending on what you want or how far you can push yourself.

military?

[skatmoon]

Day 1:
Calves And Hamstring
Hack Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Calves
Seated Calf Raises
Toe Press

Day 2:
Chest
Flat Dumbbell Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Dumbbell Fly
Biceps
Barbell Curl
Incline Dumbbell Curl
Machine Preacher Curl

Day 3:
OFF

Day 4:
Back
Medium Grip Pull-Ups
One-arm Dumbbell Row
Reverse Grip Pull-down
Bent Over Barbell Row
Triceps
Lying Triceps Extensions
Triceps Cable Push-Down
Low Cable Triceps Extentions

Day 5:
OFF

Day 6:
Shoulders
Seated Dumbbell Shoulder Press
Side Lateral Dumbbell Raise
Dumbell Lying Rear Lateral Raise
Dumbbell Front Raise
Traps
Barbell Shrug
Abs
Rope Crunch
Knee/Hip Raise On Parallel Bars

Day 7:
OFF

Sets and Reps are all depending on what you want or how far you can push yourself.

oh. kappa kappa kappa kappa

[Le Bastion Guardian]

Day 1:
Calves And Hamstring
Hack Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Calves
Seated Calf Raises
Toe Press
Day 2:
Chest
Flat Dumbbell Press
Incline Dumbbell Press
Flat Dumbbell Fly
Incline Dumbbell Fly
Biceps
Barbell Curl
Incline Dumbbell Curl
Machine Preacher Curl
Day 3:
OFF
Day 4:
Back
Medium Grip Pull-Ups
One-arm Dumbbell Row
Reverse Grip Pull-down
Bent Over Barbell Row
Triceps
Lying Triceps Extensions
Triceps Cable Push-Down
Low Cable Triceps Extentions
Day 5:
OFF
Day 6:
Shoulders
Seated Dumbbell Shoulder Press
Side Lateral Dumbbell Raise
Dumbell Lying Rear Lateral Raise
Dumbbell Front Raise
Traps
Barbell Shrug
Abs
Rope Crunch
Knee/Hip Raise On Parallel Bars
Day 7:
OFF
Sets and Reps are all depending on what you want or how far you can push yourself.

military?

Yeah,