SUIT UP - Spidey Workout Threat

hi everyone,


in this threat i just put down my weekly workout i use to get into my spidey shape ^^
maybe its helps some ppl to get in shape.


I am 5´11 and have 180lbs now with 4-8% bodyfat.
When i started i was on 140lbs. But i took me a few years to raise this cause i had a back injury and i have weak joints (knees, wrists, etc).


for the workouts i use: 2 dumbbells, 1 bench, 1 bottle of water (very important XD )


I use to do 3 sets with heavy weight and then 3 sets with 5-10 lbs less.
The amount of Lbs stands weight on one dumbbell.


between the sets and exercises i only have 20seconds of break (during the breaks i drink some water, 10% lack of water = 50% lack of power)


with every set of an exercise you should only be able to do less reps than the set before (otherwise you have to less weight or the break was too long)


ok. so lets go to my workout


Monday:
Chest:
- 2 sets of Dumbbell presses with 40lbs (in the 1st set i can do 5 reps. set 2 and 3 ca. 3 reps)
- 2 sets of Dumbbell press with 30lbs (1st set ca. 6-7reps, and in the next sets less)
- 2 sets of Dumbbell flies with 30lbs
- 2 sets of Dumbbels flies with 20 lbs
- 2 set of dumbbell presses with 40 lbs with hands over the chest (like diamond pushups)
- 2 sets of Dumbbells presss with 30lbs (like diamond pushups)
- 2 sets of laying pullovers with 35lbs
- 2 sets of laying pullovers with 25lbs

Shoulder:
- 3 sets of Shoulder presses with 30lbs
- 3 sets of shoulder press with 20lbs
- 3 sets of side raise with 15lbs
- 3 sets of side raise with 10lbs


Triceps:
- 3 sets of overhead triceps press with 30lbs (i only one 1 dumbbell for this one)
- 3 sets of overhead triceps press with 20lbs (also only one dumbbell)
- 3 sets of chair dips.


Tuesday:
legs:
for the legs i don't use weights. sometimes i hold 5 or 10 lbs weights in each hand. but for the being it was too much for my knees.
actually i do all of the exercises in this video. i do them each as long as i can and then 20sec break between the exercises and every exercise 1 time. But i don't do the the exercises where u have to jump (its not good for my knees)
Top 20 Muscle Building Exercises - Build Ripped Muscles Fast! - YouTube


Belly:
https://www.youtube.com/watch?v=mn2-4OXpG8U&feature=youtu.be



Wednesday:
Back:
kinda of this video but i use my bench to lay on it. also each 3 sets with more weight and then 3 sets with 10lbs less.
Home Workout Routine - Best Back Dumbbell Exercises - YouTube


biceps:
i do this. also each 3 sets with 35lbs and then 3 sets with 25lbs
Monster Bicep Peaks Workout - YouTube


Thursday:
is the same as tuesday


Friday:
lower arms:
there i do as in the picture. 3 sets with 15lbs and then 3 sets with 10lbs.
http://mhstatic.de/fm/1/thumbnails/Aufrollbewegung_800.jpg.2217303.jpg


I hope that this helps somehow
I will try to make videos of my exercises. But since i only have a mobile to make vids it can be crappy ^^.

BTW. Thanks to some nice advices i started with stretching and yoga. i include it on my tuesday and thursday workouts and on saturday.

you are welcome to comment and give advice and help and chitchat

PS: when spring comes i will do this workout only every 2 weeks. the other weeks i will go outside to do stuff with bodyweight and cattle bell. ^^
But i have to look what things i will do then ^^

Highly doubt you're in the single digits nonetheless 8 and under.
The only way you're sitting under 8% or 8% all year around is if you're hardcore dieting all year around and I mean not going over your macros a bit that and juicing.

But nonetheless you're plan seems solid, personally I prefer 2 body part split, for ex chest/tri, back/bicep, leg/shoulder and repeat for a total of 6 days and throw abs every other day and cardio in between that.

Post a pic of yourself man!! 5'11 180lb and at below 8% you must be shredded

Here r some pics i dont know my bodyfat tbh. Someone told me i must be under 8%.


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Updated my monday chest workout:
- reduced all from 3 to 2 sets
- added laying pullovers

Sorry for the bad pics. Dont have a good cam. This is my actual state.






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What is your diet?

Nothing really. Breakfast is a coffee and bread with cheese and tomatoe or somethin and a protein shake. Lunch what they serve in the cantine. After workout a shake and dinner is what i feel like. I try to stick with vegi and dont eat much meat.


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I dont eat fried stuff and no fast food. From time to time i eat a pizza tho.


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This is helpful for me. I will try your workout schedule and see if I can handle them. I have a bad back and knee problems so I try not to push too hard to prevent injuries. I also am not very strict of my diet. But I don't eat fast food and less fried stuff. I like beef though.

You have a great physique. Hopefully I can achieve the same results.

8 years ago i started without weights and did workouts for my back. Kind of physiotherapy stuff. when u lift weight tighten ur belly muscles so ur spine doesnt carries all the weights.
And start with low weights. I went a way to get here
Back workouts to get my back ok again. Them gym. Then few years martial arts and now this workout.


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Aron Wohlfart said:

Here r some pics i dont know my bodyfat tbh. Someone told me i must be under 8%.

Click to expand...

I'd guess somewhere around 12-15% but I'm only really make that guesstimate from the examples on this page: Body Fat Percentage Pictures of Men & Women - BuiltLean
4% would not be healthy for any prolonged period of time : So shredded I ended up in hospital lol.. (Pics) (any body fat estimations) - Bodybuilding.com Forums

Aron - You are definitely under 10% body fat and I would venture to say you are around 5-6%.

I am 36 years old, 6'1", 175lbs, and around 11% body fat. I just got back into working out at the start of the year after taking 6 months off. The wife and I had another kid, so I wanted to make sure I was spending more time at home than in the gym.

My current workout plan is a modified version of the 300 Workout. I'm not yet up to being able to do the official one, so I have modified it to make it a littloe easier as I increase my strength. Still a really good workout. I also do running, gymnastics, and martial arts.

I am at the end of a cut phase, and am going to work on putting about 15 pounds on over the next 2 months and then slim a few pounds of body fat down after that.

I just know a friend told me that you have to be under 8% to be able to see the abs.

My goal was to get like Henry Cavill in man of steel. But i guess i wont get there i would have to gain ca. 30lbs to get there.
And my gf wouldnt like it too. Lol


I want to gain ca. 10lbs. But mostly on my legs to get a better ratio of legs and upper body.


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-update on my progress-
Im really happy that i started with varyinf the weights.
I got a level higher and push ca. 5lbs more in every exercise.






In 2 weeks i will start my outdoor/body weight workouts in the sun
I will train to do stuff like "the flag" and stuff. I will see if i make it.




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Great shoulders and arms. I'd suggest focusing on your lats and chest to even it all out a bit. Good job man... how do your legs look too?

My legs getting better. I only use bidy weight for them.
I push 50lbs each arm when i do bench presses (with dumbbells) and i have a chicken breast (my chest bone is kinda weird) it took me a while to make it disapear. Thats why my chest looks small too. But yes i focus more on chest and arms and less on shoulders now


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I've been a gym rat here and there over the years.

Your shoulders are perfect, lats are very wide, maybe focus on lower lats.
If I were you I'd focus more on biceps and chest bulk to even things out as someone suggested.

You've done a great job! I bet you fill the suit great without any padding whatsoever.

You will be ripped at 8% as you can see, but for most people they begin to
see ab definition at 11% or below body fat.

Yes. I always trained arms too less. I concentrate of them atm. They are too thin
I wanna get the proportions and even it all out more

And over all i wanna gain ca 20lbs more (would like 40. but that ibwill never get)


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Although Spidey has a lot of muscles in the comics, i like the normal guy look, like in the movies much more.

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