Still not sure what streatches I should be doing, though. Any recomendations for what other exercises i can do in my room?

(in b4 sex, masturbating etc, Koir :p)

Here's my routine:

Monday: Legs, Abs

Tuesday: Back, Biceps

Wednesday: Rest

Thursday: Chest, Shoulders, Triceps

Friday: Legs, Abs

Saturday: Rest

Sunday: Rest







WORKOUT 1 - Legs,Abs

Leg Extensions 2 x 20 (Pre-exhaust sets)

Squats 4 x 6-10 (Last set to failure)

Leg Presses 3 x 8-10

Hack Squats 2 x 10 (Burning sets)

Straight-leg Deadlifts 3 x 10-12

Leg curls 2 x 12

Seated Calf Raises 3 x 15-20 (30-60s rest)

Standing Calf Raises 2 x 20

High Pulley Cable Crunch 3 x 15-20 (30-60s rest)

Hanging Leg-Raises 3 x 15

WORKOUT 2 - Chest,Shoulders,Triceps

Incline Bench Press 4 x 6-10 (Last set to the failure)

Flat Dumbbell Press 3 x 8-10

Cable Crossover Flys 3 x 10-12

Military Dumbbell raises 3 x 8-10 (Last set to the failure)

Dumbbell side laterals 3 x 10-12 (Burning sets)

Barbell Shrugs 2 x 12-15

Lying triceps extensions 3 x 8-10

Triceps Pushdowns 3 x 10

One Arm Dumbbell Extensions 2 x 10-12

WORKOUT 3 - Back, Rear Delts, Biceps

Deadlifts 3 x 6-10

Barbell Rows 3 x 8-10

Pulldowns 3 x 10

Seated Cable Rows 2 x 10

Bent Over Dumbbell Raises 2 x 10-12

Barbell Curls 3 x 8-10

Alternate Dumbbell Curls 3 x 10

Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)

Hammer Curls 2 x 10-12













I've been slacking off a lot lately,
well really I just don't want to get too big to the point its noticeable.
I'm all about definition and working every muscle.
Don't skip out on your legs either, even if you don't show them.
Your biggest muscles are in your legs afterall and my leg routing will really work them. Don't skip out on your dead lift or squats either, very important.
A little bit of creatine to add water weight and protein to repair aid muscle repair wont hurt you either ;)

I've been down and out of the gym for a while,
I've just started back up about a month and a half ago.




As you can see I'm rather small now,
stick with a good routine and you'll be big in no time :cool:
Hope It helps :ywave:

I'll just assume you didn't see my post...
Parkour performers, Freerunning team - 3RUN <--Go to their forums, they should have lots of articles for you to read about this with great information.

YouTube - bobbyconditioning's Channel <-- He's got tons of videos of some exercises he uses (probably won't find them many other places).

YouTube - scottmeijing's Channel <-- He's got some stretching videos and a few alternate style pushups

Tricks Tutorials.com <-- This is the best resource I have ever found for stretching. You should be able to find it from the home page (I'd link you directly but I'm under a school thingy or w/e). Their forums will also have a few articles and lots of other people with questions just like yours.


Let me know if any of these don't work, I can't really check right now :\