here's my story, my whole life ive been really skinny. ive tried lifting to pack on some size but after about 8 months of working out with my simple bench and freeweight set in my basement, i still looked exactly the same. about 6 months ago i bought a bowflex. since then ive been training religiously and eating right, and people can finally look at me and tell i lift. in 3 months i gained 18 lbs, and went from about 128 to 146 and 3 months after that i am now i lean chisled and very defined 156 lbs. and all the people around me telling me my bowflex wouldnt help me... HA!!! the results speak for themselves. i do use a combination of bowflex/freeweights for example, my routine...
day 1
bench press (4 sets x 10, 8,8,6 reps)
superset w/ 1 x8 of incline dumbel flyes
shoulder press ( 4 x 10,8,8,6)
superset w/ 1 x8 lat raises
dips 3 sets x however many i can do
and 2 sets of tricep presses ( only 2 sets cause after all the other exercises, the triceps have already been worked)
day 3
seated back rows (4 x 10,8,8,6)
deadlifts ( 4x 10,8,8,6)
barbel curls (4 x 10,8,8,6)
incline dumbel curls (1x8)
forearm curls, 2 sets
shrugs ( 2 x10 reps)
day 5
squats ( 4x10,8,8,6)
leg extension ( 1x8)
leg curls ( 2x8)
standing calf raises ( 4 x 15)
seated calf raises ( 2 x 15 )
anyway, any comments or criticism is welcome. and if any1 here exercises with a bowflex, screw the haters! keep on truckin!!! hehe. i created 2 exercises on that machine and if any1 wanted any help maybe i could give u some tips. thanks, -Dave
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