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A good workout system

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A good workout system - 2/18/2008 5:13:23 PM

reeves

Posts: 3
Joined: 2/18/2008
Status: offline

ok well i need a good work out system and was hopinh someone here could help.
im 19
my body fat is 19%
my total body weight is 168 lb
im 6ft
the equiptment i have its just a basic dumbell whoch ranges from 3kg to 10kg which i usually go with 6.5kg
i do sit ups also
i do not have a great deal of visible muscle on my upper body (although my lower body has very good definition of muscle especially on my Calves in comparison)
i need a good work out system as i am clueless on what one would be.
im looking for bigger bicepts (like most people :) ), a defined abdominal area and good peck definition.
my average calories intake has been suggested as around 2500 and average protine intake as about 150g.
i hope this is enough to help you help get me started :)
if u need anything more then please ask.
oh i am yet to get measurments on the rest of my body.
Thank you in advance

Post #: 1

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RE: A good workout system - 2/18/2008 5:17:00 PM

andy

Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline

Im going to look for a routine I have gave someone that has no weight equipment then post it here. But in the mean time do you have any pics of yourself being 6 foot at 168 seems as though you would be very skinny.

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

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RE: A good workout system - 2/18/2008 5:25:04 PM

reeves

Posts: 3
Joined: 2/18/2008
Status: offline

ok i just took some pictures with my phone (sorry got no camera) im just instaling the transfer software so i can put it on the pc. will be 5 mins, thanks for the prompt responce :)

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Post #: 3

RE: A good workout system - 2/18/2008 5:29:39 PM

andy

Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline

monday-
Pull ups 10-15x3
Push ups 10-15x3
Body weight lounges-10-15x3
Dips 10-15x3
Crunches-20-25x3

wednesday-
Deep body weight squats 10-15x2
Pull ups-10-15x2
Sit ups 15-20x2
Decline push ups- 10-15x2
Jump rope-15 mins

Friday-
Pull ups 10-15x3
Push ups 10-15x3
Crunches 20-30x3
Dips- 10-15x2
jog- 15 mins

_____________________________

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

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Post #: 4

RE: A good workout system - 2/18/2008 5:40:11 PM

reeves

Posts: 3
Joined: 2/18/2008
Status: offline

im going to sound ver stupid now but i dont really understand a few words there lol
as you can tell i just started out with this
dips?
Body weight lounges?
Decline push ups?
Deep body weight squats?
and whats the difference between crunches and sit ups? and can u tell me the best way to do those as i dont think i do it right
sorry for being inexperienced :(

(in reply to andy)

Post #: 5

RE: A good workout system - 2/18/2008 6:59:24 PM

Red PittBull

Posts: 750
Joined: 10/28/2007
From: LaGrange, Georgia
Status: offline

http://www.exrx.net/Lists/Directory.html

http://www.crossfit.com/cf-info/excercise.html

Look em' up.

_____________________________

White man came across the sea
Brought us pain and misery
Killed our tribes killed our creed
Took our game for his own need

We fought him hard we fought him well
Out on the plains we gave him hell
But many came to much for Cree
Oh will we ever be set free?

-Iron Maiden, Run to the Hills.

quote:

ORIGINAL: brihead301

Well I did have a pretty interesting life so far.....

- I was born
- I went to school and didn't really do anything cool
- I learned to play guitar at age 11
- I joined a bodybuilding forum at age 25
- Now I have a desk job where I sit and type stuff on this bodybuilding forum, and I wait to go home so I can play my guitar and lift weights.
- Sometimes there's some naked chicks along the way too.

(in reply to reeves)

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