Run 2 miles, and try to stay under 15 minutes.

Pyramid of Pushups (1 push-up, 1 raise-the-roof, 2 push-ups, 2 raise-the-roofs, 3. . . all the way to about 7, then back down again)

crunchies for 1 minute (Chrunches)

close-hand push-ups for 1 minute (diamond)

leg-lifts for 1 minute

wide-armed push-ups

running 4 miles and then biking 4 miles then sleeping

3 sets of 15 on bench, same on squats and curls, then i do a bunch of aerobics, but thats b/c i lift with my football team

EDIT we do a hell of a whole lot more weights, to much to name here

Monday, Thursday:
Barbell bench 8,8,6(pyramids with wieght increases only)
Ground Base jammer 5,5,5 (pyramids with wieght increases only)
Powerclean 5,5,5 (pyramids with wieght increases only)
Bench Machine 8,6,4 (pyramids with wieght increases only)

Tuesday Thursday:
Barbell Back squat 5,5,5 (pyramids with wieght increases only)
Hammy Curls 8,8,8
Kneeling Hammy curls 10,8,8
Barbell Curls 8,8,8
dumbell curls Reverse pyramids from 35 pounds

Thats pretty much my entire workout good football workout given me a hell of a squat

i just run
i can usually get 4 miles in 22 minutes

[quote="CaP bUsTa":0c89b]i just run
i can usually get 4 miles in 22 minutes[/quote:0c89b]

what are you an olympic endurance runner? oOo: i find that hard to believe. thats 4 five minute miles, i never competed running, but it takes me like almost 40 minutes to do that lol. if you can though, that is outstanding, 22 mins omg cry:

well really if you want to build chest, i beleive that benchpress is the way to go. Do standard bench press, then inclined and declined press. That should work lower, mid and upper chest.

My workout ? A modified HIGH INTENSITY TRAINING (H.I.T.) routine coupled
with AIR ALERT 2 (a plyometrics work-out for your legs) and my proprietary
basket-ball skills training, followed by a summer beach work-out. I don't feel
like giving details unless you really want them, so just ask if you're interested...

Stroke stroke HAnd up hand down then relax and ed: . But seriously? Aw run a couple miles. stretch, do some core exercises, lift, then run some. OR swim a hell of a lot.

A box of Twinkies and the AA.com Forums biggrin:

like 30 push ups per day.

[quote="CaP bUsTa":5d05b]i just run
i can usually get 4 miles in 22 minutes[/quote:5d05b]
wtf? bullshit

[quote="CaP bUsTa":1c900]i just run
i can usually get 4 miles in 22 minutes[/quote:1c900]

how much is that in Kilometres?

Okay first all these guys who are talking about running 2 miles a day? Don't pay attention to them. I ran track this year for the half mile and mile and I ran a shitload and didn't get any better looking as far as muscles are concerned. However from playing football and baseball and lifting heavy weights I have gotten that muscle toning without looking like a machine. Trust me fellas, lifting heavy weights will not give you huge muscles unless you shoot some shit into your system. Hell I've been lifting heavy weights since 8th grade and I don't look like an animal or anything.

I suggest going with pyramid workouts for everything you want to build. To explain what a pyramid workout is, basically it's a combo of endurance and strength. A bench workout would look something like this:

10 reps with 50% of your max
8 reps with 60% of max
8 reps with 70% of max
6 reps with 75% of max
4 reps with 80% of max
2 reps with 85% of max
1 rep with 90-95% of max

Remember if you can't finish your workout....GOOD! That means you're working harder than you body wants to. I'm not saying do a workout that you can only complete halfway through, but if you can't get those last few reps, GOOD!! Don't give in to what your body wants. Your body is a pussy. Your body wants to sit on its ass all day getting fat. Do what you want to do. You want to look good right? Beat the hell out of your body and by that I mean work HARD, because success in weight lifting does not come without HARD WORK.

Another suggestion I will make: get rid of push-ups and sit-ups. That shit is for women. Hell I wouldn't even call it a workout. You're wasting 10 minutes of your time before your workout with that crap. Also I think you said something about wanting your arms to look big/good. Concentrate on your tricep, because whenever you're not flexing your tricep is what makes your arm look big. Develop your bicep and forearms too, but really bust it with your tricep.