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Question

i want to know where i can find a workout routine, i want to gain muscle, get a six pack..etc....my trainers always give me workouts but they always fail..is there a routine online thats shows me what to do? i want to be stronger and buffer..lol

Answer 1

10 situps

10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)

10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)

10 back hypers (lay on stomach, basically a reverse cruncher)

10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)

30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)

10 side crunchers each side

10 regular crunchers

30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)

10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)

10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)

10 Forward Rows (Way too hard to explain, google it)

10 Russian Twists (Google it)

10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)

Finish with a bridge for however long you think you can do it.

Once this routine becomes easy, don't up the reps, just do the whole routine twice. (Left a few out for explanation's sake)

Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.

Do it and you will have some abs.

Answer 2

Well my friend's routine is really good, he almost has an eight pack.  He does (1 set of dumbell deadlift 10 reps), (2 sets of 10 reps bench press on the floor 10), 2 sets of 15 push-ups, (2 sets 10 reps of shoulder press), (2 sets of 20 reps of curls), 2 sets of 15 sit-ups, {1 set 5 reps each arm of dumbell snatch}, {2 sets 10 reps of dumbell extensions for your triceps}, 2 sets 15 reps of supermans, (6 reps lifting the dumbells behind your back) then (4 reps of lifting the dumbells extending your arms outward to the side of your body and holding them) {lift the 20 pound weight with two hands over your neck to work your forearms 10 reps} finally {1 set 10 reps each arm on your knees lifting it up from the floor to your head}

KEY: ()-use to 10 pound dumbells {}-use 1 20 pound dumbell

Answer 3

Menshealth has great routines and hundreds of them they should more than enough.