Exercise Source

[GAME]

First is a website iv'e been playing around with and using for routine that you can get made specifically for you or grab. Every time you doubt an exercise and want a new one to take its place and work effectively, this site will have a huge list of alternatives. They show you proper use and technique. everything is free.

Muscle Building & Natural Bodybuilding MegaSite & Community - muscle mass and strength building. specialty exercises
Workout Routines - Bodybuilding, Fat Loss & Weight Lifting - MuscleandStrength.com

Second site is based on a free routine that was constructed and modified off the 300 spartan workout. My friend has used this routine and turned out very well. It doesn't take long and its all cardiovascular (NO weights).

HOW TO GET SIX PACK ABS IN 16 WEEKS - Six Pack Abs Workout Routine - lose weight. toned muscle mass.


RECOMMENDED STRENGTH WORKOUT:

Dougs 4 Day Split Maximum Strength Workout - MuscleandStrength.com

I started following this routine exactly as it said despite my knack of never stretching before and after.

[kingpole]

Warm up before stretch after. When you get to my age stretching after a lifting routine becomes very important.

[Big Al]

I've found that warming up thoroughly and going to my heaviest work set first works best for me. I prefer to do my heaviest work while I'm fresh. From there, I decrease the weight and go up in reps every couple of sets.

A sample chest workout for me would look like this:

-Bench press: 3 warm up sets with increasing weight (usually 135x8, 225x6, 315x4 done slowly and controlled), then 2x2, 1x4 (touch-and-go, explosive)
-Floor presses (bench presses done on the floor in a power rack using extremely heavy weight and a partial range of motion- excellent for building tendon and ligament strength and bone density): 2x5-15
-35 degree incline dumbell presses: 2x6-10 (slow and controlled)

It may not look like a lot of sets, but it's a brutal workout and it gets the job done. I'll do this once every 7 days or so.