Other info.	Suggested workouts.	My training history.
I'm a very outgoing person, always out with friends. Sometimes when I go to the gym I just go for a laugh, with a couple of mates and use the other facilities, mostly football.	Basically I train Wednesday, Thursday and Friday. After a day break on Saturday I play football for a local team on Sundays. I divide exercises into three day sections, by bodyparts. One Two Three Back and Shoulders Chest and legs Arms and Stomach
In each case I keep the weight the same from set to set, with only short rests and perform reps to failure.
This is a split bodypart approach and can be used as a starting base, tailored to your needs.

My current routine details. The order of days can vary.
But what can I do at home? See here.
Day 1 Back and shoulders.	Behind neck pulldowns 6 X . Approx 6 - 12 reps. Seated rows ( see animation) 4 X Approx 6 - 12 reps. Lat pulldowns 6 X Approx 6 - 12 reps. I sometimes do chinups instead of behind neck pulldowns. Shoulder shrug 4 X 6-10 reps. Shoulder press 4 X 6-12 reps. Upright Rows 4 X 6 -12 reps.
Day 2 Chest and legs.	Bench press 6 X 6 - 10. Chest press 6 X 6 - 10. Straight arm pec deck 4 X 6 - 10. Calf raises 4 X Approx 20. Hamstring curls (see animation) 4 X 10 Quad curls 4 X 10 Leg press 4 X 10.
Day 3 Arms and Stomach.	Dumbell curls (see animation below left) 4 X 6 - 10 Machine curls 4 X 6 - 10 Preacher curls 4 X 6 - 10 Triceps pulldown 4 X 6 - 10 Behind head Dumbell curl (see animation left) 4 X 6 - 10 Abs Various situps and crunches for approx. 15 mins.
Other exercise gif illustrations. For more, see Quadfather and other web pages.	Curling. This is actually with barbell. It is essential to avoid any body swing, though this does tend to happen when you are on the last rep.	An alternative type of curl where it is very simple to alter the weight. Simple dips on parallel bars. As your weight goes up the resistance increases. You can also hang a weight at waist level.
Heavy Workout Clip	Bench Press and Preacher Curls.v=Fvlc7ql6iSI

For all links below, click the bodybuilder's pic for his page, or the text for text file.
Routine and diet by Ty	Routine and diet by Evan
Routine and diet by Kyle	Routine and diet by Alex

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