i need a workout scehd.

[hollo3255]

I need a weightlifting program but i havent been able find one i need a hardcore one that will kick the !@#$ out of me any requests?

[alex w]

mate thats a huge question to ask us, people pay for that kind of service... but i got some time to kill!
im gonna go for a workout that does th whole body. splitting muscles is effective if you want to gain huge size etc, but thats not neccisarily a good idea my friend. the heavier you are the bigger the bloke your gonna be fighting.

whenever you lift weight you got to stretch the muscles. just like you would if you were on the track, make sure the muscles are loose.
i dont know what weights you have, so im assuming you have:
a bench
a bar
2 dumbells
weights
a free space

always start working the larger muscle groups. they often have a secondary effect on other muscles around them, and those used in the movement. for instance, you train your triceps when you bench press, but your aiming to train your chest.

if yopu want to properly mash yourself, as you said you did, then you got to follow a double train routine,. youll feel it in the morning!

your gonna start on chest. your gonna be bench pressing, and doing curls, so get a weight you can manage for each, you should be able to lift the weight 10 times at least.
lift the weight, and slowly lower the bar to your chest, then push the bar up as fast as you can, and lower slowly again. after doing 10 reps put the bar on the hooks and grab the dumbells for flys. with your arms as wide as you can get them, slowly lower the weight then bring them together as quickly as you can.
try and do as many flyes as you can, but you might not be able to complete the full 10, cause of muscle failure. as soon as the fly session is done get down on the floor and push out 10 pressups.
have a minute long break when you dont move, have something to drink if you like. after the break get back onto the bench and repeat the whole thing. have another break, and get on the bench for the last time. this time try and increase the rep numberstry and push out 2 more reps than you were doing for the press and flyes. when you get to the pressups, keep going untill failure (keep going untill you caby physically lift yourself anymore)

HAVE A BREAK

time to train your back. your gonna need the barbell, and a suface you can do chinups on. the barbell needs to be heavily loaded, cause your gonna be doing bent over rows.
get up on the shin up bit. your gonna need to do 12 reps on the chinups, so put your arms as wide as you can. your gonna luift and lower yourself as slowly as you possible can. after doing 12 drop and quickly pick up the bar and do 10 very quick bent over rows, and jump back onto that chinup bit for another 12 slow ones. your gonna be doing an overall 3 sets of 12 chinups followed by 12 bent over rows, but unlike with the chest your not gonna have a break inbetween.
after youv finished your final 12 bent over rows, grab the bar, and pump out 8 deadlifts, followed immediately by 15 shrugg, after the shrugs drop the bar straight back down into the deadlift, and do another 8, followed by a final 15 shrugs.

HAVE A BREAK

time to train legs. for this youll need a bar loaded with fairly heavy weights, an open space and 2 dumblells.
top start put the bar and the dumbells in a easily and quickly reached area, youll need to be changing quickly.
get in your open space, and start pumping out burpees. your gonna do 25 in a row as fbast as you can. as soon as youv finished, grab the barbell, put it onto your shoulders, and push out 10 squats, going low before you rise. as soon as theyr finsihed, grab a dumbell in each hand and pushout 10 lunches. drop the weights, put them back to the starting position, and have a breather.
repeat this again, and have another breather at the end of the excersize.
on the final time of doing the weights, change the arrangement slightly. dothe squats firts, the lunges second and finish with the burpees. however unlike before when you were doing 25, keep going untill you can do them any more.

i know i diddnt train arms or shoulders for you, but theyr basic, and involve simple movements (abnd i have other questions to answer)

[AdamGB]

I need a weightlifting program but i havent been able find one i need a hardcore one that will kick the !@#$ out of me any requests?

What are your goals, What is this for?

[hollo3255]

this is for a boxing regime my organizing skills are really bad.