[Hohenheim of Light]

Okay. Try variations of push-ups. Weighted, elevated, raised feet, one arm (this for max mass) etc. Dips also works the chest though I wouldn't depend on it for mass gain.

[Something Savage]

Flat & incline benches are going to give you more visual results quicker than anything else regarding your chest. Throw in some flyes (cable, dumbell incline, or whatever you're most comfortable using), and go from there.

If you want, go light with the flyes & superset them with sets of push-ups (again, it doesn't matter if they're elevated or not). You'll feel it when you're doing it right.

[Fandango]

This is my new workout routine, 4 day split. I'm still a beginner since I've only been working out since December 2010. Any comments are appreciated.

Day 1: Back, biceps, forearms

Pull-ups 3xto failure
Lat pull downs 3x5-10
Single arm db rows 3x5-10
Dead lifts 1x5 (1 warmup set)

Alternating db curls 3x5-10
EZ bar curls 3x5-10
Overhead cable curls 3x5-10

Cable pulls 2x10-20
Inward wrist curls 1x25
Twisties 1x25

Day 2: Chest, triceps, abs

Flat bench db press 3x5-10
Incline db press 3x5-10
Incline db flyes 2x5-10
Pecfly machine 1x12-15

Closegrip bench press 3x6-10
Dips 3xfailure
Seated tricep press 3x6-10
Tricep pushdown 3x6-10

Sit ups on bench 6x25

Day 3: Shoulders, traps, and forearms

DB shoulder press 3x5-10
Front db raise 3x10
DB lateral raise 3x10

DB shrugs 3x5-10
Cable shrugs w/ bar 3x5-10

Cable pulls 2x10-20
Inward wrist curls 1x25
Twisties 1x25

Day 4: Quads, hamstrings, calves

DB lunges 3x5-10
Leg press 3x10
Squats 3x5-10

Seated leg curl 3x10
Lying leg curls 3x10

Calf press 3x10

Sits up on bench 6x25

[i$e]

Needs more compounds.

[Canadian]

One good & easy workout that should be done once a day, which is really effective is this:
20 Crunches
20 Leg Crunches
15 Crunches
15 Leg Crunches
10 Crunches
10 Leg Crunches
5 Crunches
5 Leg Crunches

it's been really great, I've been wanting abs and I've been getting results. It depends in what your current shape is, if your big and not fit, you might want to do this more then once a day, and results may take longer. If you're already extremely fit and just want to keep the abs or make them stronger or whatever, add more to it, like counting down from 30 or whatever you prefer.

[El Conquistador]

Originally Posted by Alim

This is my new workout routine, 4 day split. I'm still a beginner since I've only been working out since December 2010. Any comments are appreciated.

Day 1: Back, biceps, forearms

Pull-ups 3xto failure
Lat pull downs 3x5-10
Single arm db rows 3x5-10
Dead lifts 1x5 (1 warmup set)

Alternating db curls 3x5-10
EZ bar curls 3x5-10
Overhead cable curls 3x5-10

Cable pulls 2x10-20
Inward wrist curls 1x25
Twisties 1x25

Day 2: Chest, triceps, abs

Flat bench db press 3x5-10
Incline db press 3x5-10
Incline db flyes 2x5-10
Pecfly machine 1x12-15

Closegrip bench press 3x6-10
Dips 3xfailure
Seated tricep press 3x6-10
Tricep pushdown 3x6-10

Sit ups on bench 6x25

Day 3: Shoulders, traps, and forearms

DB shoulder press 3x5-10
Front db raise 3x10
DB lateral raise 3x10

DB shrugs 3x5-10
Cable shrugs w/ bar 3x5-10

Cable pulls 2x10-20
Inward wrist curls 1x25
Twisties 1x25

Day 4: Quads, hamstrings, calves

DB lunges 3x5-10
Leg press 3x10
Squats 3x5-10

Seated leg curl 3x10
Lying leg curls 3x10

Calf press 3x10

Sits up on bench 6x25

Looks good - much better than others who post in here. A few suggestions for you:

-Start day 4 off with back squats, sets of 5.

-Limit the accessory exercises. No need for that many triceps or biceps oriented motions. Do 1 extra exercise in addition to your back + chest day. They'll be hit hard indirectly from pull ups, rows, and presses.

-Emphasize progressing linearly, from workout to workout or week to week.

-Take out some of the leg day exercises, too many. Focus hard on the squats to start it off. If your whole goal is aesthetics, add leg press or lunges along with 1 hamstring exercise and then calves. No need for squats, 2 quad dominant exercises, 2 hamstring exercises, calves, and abs. Bit excessive.

I like the routine. There's plenty of compounds in there. I would ignore that suggestion from i$e. Normally offers useful advice, I don't see how this advice applies.

[i$e]

Originally Posted by Father Flex

I would ignore that suggestion from i$e. Normally offers useful advice, I don't see how this advice applies.

I hate having to point it out, but I was being sarcastic.

To give a helpful reply; lose all those pointless isolation exercises. For a beginner I wouldn't actually do a four day split. I'd do a three day full body compound program, smashing up Deads, Squats, Bench, Pullups, Dips & Military.

You're just starting out so strengthening your core should be your main goal.

[El Conquistador]

Sincerest of apologies. I wasn't expecting sarcasm and certainly did not detect it. Sound advice there. I always tell people to stick with Starting Strength or something to the like.

[mattpancamo@yahoo.]

cool thread. I'm overweight, but only a lil chubby not obese. I usually do sit-ups push-ups and run atleast one mile every week day, ride my bike, and play basketball. That's how i lose weight and it's effective. I was 220, now im like 196

[mattpancamo@yahoo.]

Originally Posted by Hiplop

i always preferred laps as well.

my track that i use is 1/4 a mile per lap so i do like 4-8 laps a day.