Im currently doing every night 3k run followed by 10kg dunbells 3 sets of 12, followed by core work, 140 sit ups, 5 minute bridge. Then toning my arms with 5kg 3 sets of 30. Seems to be going pretty well atm, wondering whether any of you boys like to work out? if so what you do.

My workout is specified for arms / core / cardio as what's required for my tennis fitness.

used to hit up gym 3 days a week.
obviously just an intense arm workout

4 sets of 12 @ 40kg
4 sets of 12 @ 30kg
4 sets of 12 @ 20kg
4 sets of 12 @ 10kg

from there went on with the dumbbells doing as many sets of 12 @ 17kg
been doing 2/3 km jogs of a night also

You could say I have done some workouts in my time. :P

Be more specific about your actual goals Deebee, and I'll give you some advice specifically for that.
To start with though, NEVER do aerobic exercise before anaerobic or weights. It wont kill you or anything, but there are quite a few reasons why it is counterproductive.

So, what are your goals, and how serious are you about it?

Goals, 6 pack within 2 months, double my arm mass in the same time period

lol.
Ok, to be as simple as possible... Abs come from diet, and arms come from food and heavy weights.
If you are a beginner, I wouldn't worry too much about technical specifics, the more advanced you become, the more advanced training you must undertake to achieve results.
As a beginner, just about anything will net results for most people.
Ditch the isolation exercises though, and go for heavy compound lifts (workup to a heavy weight so that you dont hurt yourself.)
In its simplest terms again, to gain mass and muscle, you need to eat, food then feeds the muscle growth when you do weights. To get abs, firstly you need the genetic makeup of somebody that can actually show a 6 pack, then you need to diet so that you lose fat on your stomach, revealing your abs.

your "goal" is easily achievable, depending on your genes, and your current level.

I would reach a bit higher, but hey, a starts a start man! Nice work!

i want to be like Arnold Schwarzenegger in a month, wat do?

smoke cigars. maggot is the man for training advice. should see me now

Jennifer Nicole Lee could help
http://www.jennifernicolelee.com/biography.html

lol.
Ok, to be as simple as possible... Abs come from diet, and arms come from food and heavy weights.
If you are a beginner, I wouldn't worry too much about technical specifics, the more advanced you become, the more advanced training you must undertake to achieve results.
As a beginner, just about anything will net results for most people.
Ditch the isolation exercises though, and go for heavy compound lifts (workup to a heavy weight so that you dont hurt yourself.)
In its simplest terms again, to gain mass and muscle, you need to eat, food then feeds the muscle growth when you do weights. To get abs, firstly you need the genetic makeup of somebody that can actually show a 6 pack, then you need to diet so that you lose fat on your stomach, revealing your abs.

your "goal" is easily achievable, depending on your genes, and your current level.

I would reach a bit higher, but hey, a starts a start man! Nice work!

I've got the body to get the abs, im quite skinny so hopefully it happens!

It's not really about body disposition, its just the genetic makeup for it to show the actual 6 or 8 pack. Look at Arny for example, he only has a 4 pack.

http://3.bp.blogspot.com/_ddYEY5XOcIk/Si8pWy8qetI/AAAAAAAAABc/Nr0ufFyz1qg/s1600/arnold_schwarzenegger_training.jpg

http://zentofitness.com/wp-content/uploads/2008/08/510014387.jpg

6 pack or everyone dies

i want to be like Arnold Schwarzenegger in a month, wat do?


Porridge.

Rofl hahahaha:D

I do push ups on the missus once or twice a year does this count?

I do push ups on the missus once or twice a year does this count?

only once or twice? shit mate i feel sorry for you.

Dont feel sorry for Jon feel sorry for his missus lol

2x10 seconds of bliss per year over a 20 year relationship equals about 6.3 minutes, MINUTES of unbridaled pleasure.

What more could anyone want in life...

a gt3?