re: OT workout crew assemble!!! Need suggestions on daily routines

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not sure how it is "a waste of time"

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doing exercises that offer little to no benefit

anyone know of gyms that have dumbbells beyond 120 lbs?

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anyone know of gyms that have dumbbells beyond 120 lbs?

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Every got dam one of em

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150lb seated calf raises 3x12
200lb staning calf raises 3x12
160lb leg extensions 4x12
100lb hamstring cufls 3x12


all waste of time

do some squats and lunges


not sure how it is "a waste of time" but okay

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They aren't necessarily a complete waste, meaning that you will certainly develop strength and whatnot, but as a general notion, doing machined, simple movements is far less productive than doing complex movements.

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200lb staning calf raises 3x12

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Depending on the machine you are using for these (if any), I would not be surprised if these are causing some of your shoulder pain. Hated the standing calf machine. Always fricked with my shoulders.

Your leg days should probably consist of something like:

squats, leg presses, lunges, and sitting calf raises.

The squats and lunges are complex movements that will require you work your whole body. The leg presses, while based on a machine, are still relatively complex, they simply allow you to keep from worrying so much about your back. Theoretically, they should help increase your squat and you should certainly be able to go much heavier on leg press than you do on squat. Sitting calf raises are there to basically keep you from having silly looking calves when your thighs are the size of buildings from all the squatting.


If you are tired of squats, investigate hack squats, front squats, goblet squats, or other squat variations.

Bis are a small muscle and easily overworked, you don't need one full day dedicated to just bis. If you want to hit them twice a week you could do something like back and bis together early in the week and then bis and tris together later in the week. Just remember when you're doing back that it will work your bis a lot with it so you'll only need a few bis workout to fully exhaust them.

If your wanting to add mass to your bis, imo the best workout is wide grip heavy straight bar, barbell, curls.

Also remember your triceps are much more of your arm muscle so be sure to hit them hard as well to make your arms look bigger.

Also if you're running a ton and not fat you won't put on mass easily. It's good to have cardio, but how much depends on your goals. Be sure to take in good carbs and protein before and after your workout.

Good luck.

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My chest (this cycle) is:

incline bench 3x6
incline flys 3x6
flat bench 3x6

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If you have rotator cuff issues and do stuff like this, if it isn't torn already it will be soon.

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thursdays-biceps 45mins

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Wth??

I do little more than pullups, squats, deadlifts, OHP, bench, and dips and results are fantastic