i just want to know what your work out routines are, i found this workout yesterday and just finished it at the gym and i tell ya it hurts like hell, here is the workout

Workout: upper body

Begin with a 10 minute cardio warm up

Do three sets, 1 set= 10 reps ,   2 set= 8 reps,   3 set= 6 reps
CHEST:
Bench Press
Incline Dumb bell press

BACK:
Upright row
Bent over row

SHOULDERS:
Seated Dumb-bell shoulder press
Lateral Dumb-bell lifts

BICEPS: (this muscle is easy to over train which stunts the biceps potential gains)
Bicep curls

TRICEPS:
triceps kickbacks
close grip bench press


reason i ask is because i have been looking online to find the perfect workout to attempt to achieve a nice male body that is not questioned while going all natural, it has been my experience that online no one continues to write about what to do for a workout for ftm's, yes you can find articles about us and how to workout but where is the routine? if you ask me you have to pick and choose what is right for your body type and what you want to achieve. so if you have a routine or just want to help pick something out for me thats great,

btw its the upper body workout

I do cardio of some sort [today it involved riding the bike for 4 miles] and then some strength training, for which I'm using P90X.  I only do what I can, however.  I'm working up to being able to do the complete work-outs, but I'm not remotely there so I do it until I can't do it anymore.

Quote from: 757ftmlo on January 15, 2013, 07:20:17 PM
i just want to know what your work out routines are, i found this workout yesterday and just finished it at the gym and i tell ya it hurts like hell, here is the workout


Do three sets, 1 set= 10 reps ,   2 set= 8 reps,   3 set= 6 reps
CHEST:
Bench Press
Incline Dumb bell press

BACK:
Upright row
Bent over row

SHOULDERS:
Seated Dumb-bell shoulder press
Lateral Dumb-bell lifts

BICEPS: (this muscle is easy to over train which stunts the biceps potential gains)
Bicep curls

TRICEPS:
triceps kickbacks
close grip bench press

This workout is pretty decent. It has a good combination of compound exercises and some isolation work. However, I would've personally included some body weight work in the mix (like weighted pullups, chinups, and dips). Also, as triceps/shoulder/chest work goes as, I'm not sure why the military press or arnold press isn't included as part of this workout. Also, I usually do a total of around five sets (at least) for each muscle exercise, because I've heard on more than the occasions that you should count your first two sets as warm ups.

well today i did do the 10 min cardio and the 3 sets but i did that about 3 times, did cardio in between work outs

30 jumping jacks
10 body weight squats
10 push ups
10 calf raises
10 dumbbell rows, bicep curls, flies
15 second plank
repeat three times

It's been seven years since I've had a trainer so I have no idea whether that's "correct" or not, but it's definitely packed on the arm muscles in a short time frame. I'm going to have to buy more dumbbells soon and they aren't particularly cheap.

sat - chest 
sun  - arms
mon - legs
tues - shoulders 
wed off
thurs back
fri off

Wake up > Walk a mile> Nap> Wake up> 30 reps (bench press) 75lbs > take my dogs for a run> 30 reps on legs 50 lbs > pull downs 30 reps 30lbs > Coffee> Sleep.

I have my own workout home gym.

5 days a week I do the Chalean Extreme program, it's aimed towards lean muscle. there's some light cardio in it.

Saturday--go hiking for 2-3 hours; yoga; TurboJam (for cardio)

Monday-- one hour of yoga

Starting next week, I'll be going back to school which will mean there's between 1-2 miles of walking to school from the train station and lugging giant books with me (unless it's raining or snowing, then'll I'll just be a wuss and hop on the T).

Quote from: chuck on January 16, 2013, 10:41:47 AM
sat - chest 
sun  - arms
mon - legs
tues - shoulders 
wed off
thurs back
fri off

has that worked for you? have you been able see gains since you have started?

at home i dont have a lot of equipment so i am limited.

pull ups
chin ups
push ups
planks
sit ups
bicep curls
hammer curls
overhead triceps extension
arnold presses
bent rows
front raises
side raises

Quote from: 757ftmlo on January 16, 2013, 04:32:11 PM

has that worked for you? have you been able see gains since you have started?

yep. it has worked for me. but a good workout routine is absolutely pointless without the proper nutrition.

well this i know, i have re-continued my nutrition plan that i had set up with my rugby trainer although i did revise it just a little. lol. so instead of eating 4 eggs in the morning i eat 2, and instead of eating 3 whole chicken breasts i eat 1 and some oatmeal with a protien shake, and then its off to the gym, after that when i get home for dinner its oatmeal, apples X2, and an orange with another protien shake that cools down my system, then i start all over again the next day

Well in school were using the fitness center in PE so i'm just working out during the half hour i have gym every other day. Not really as much as i wish i was doing.

Currently my routine at school is:
Chest press 4 sets 110lbs
Lat pull down 2 sets 90lbs
row 2 sets 100 lbs
tricep pushdown 3 sets 90lbs
military press 2 sets 40 lbs
40 pushups
front and lateral shoulder raises 2 sets 10lbs
dumbell curls 4 sets 20lbs
dumbell shoulder press 2 sets 25lbs

i did a lot more when i went to an actual gym though. I'm stuck with the school equipment for now.

its ok mangoslayer, i just wanted to see what everyone was doing as far as work outs to be more passable, i know in the gym i get stares as to what i am doing and some even look at my tits. someone earlier asked me if i was a female