almost completed routine need advice

RE: working on building routine need some more help please (Juddo)

Wed, 13 Dec 2006 18:11:46 GMT

RE: working on building routine need some more help please (richard82)

Thu, 07 Dec 2006 08:22:50 GMT

whats been reccommended seems really good to me.

remember that you dont have to do all these exercises every week though.

for example, while working your triceps in the first 4 weeks do Close grip bench press, Skull crushers and Tricep extensions.

Then 4 weeks later, perform Behind the head extensions, French press and tricep kickbacks.

This will ensure your growth is continuous.

If you're still not sure if you're over doing things, try timing yourself and aim for around 30- 40 minutes per session.

RE: working on building routine need some more help please (Juddo)

Fri, 01 Dec 2006 23:04:26 GMT

OK well now i have revamped it into a program and am about to work out weight sets and repeats

But if theres things ive missed please pull me up and tell me im new to this

RE: I'm working on building a routine -need suggestions (Juddo)

Wed, 29 Nov 2006 17:49:53 GMT

ty nmoney for reminding me about mums exercise ball :P im sure she wont mind if i have a lend of it seeing as she never uses it

Also just a question do fly exercises work different parts of the muscle because i always tend to have struggles with them

RE: I'm working on building a routine -need suggestions (Nm0ney34)

Wed, 29 Nov 2006 07:35:17 GMT

Sure having more equipment would be nice, but you'll be fine with what you got im sure. Youve come up with alot of exercises.

For calvs, you could find some steps, or an incline and do dumbell calv raises. also if you do lunges, when you come down on your foot keep it on your toes to work your calvs more.

Hamstrings, sure leg extension is probably what you want here. But your getting plenty of hamstring exercise from squats, lunges and your stiff legged deadlifts.

Abs, I know you said all you have acess too, but I highly recommend getting ahold of one of those exercise balls. Not only are crunchs more effective on the balls, but you can also add in leg lifts with the ball to target lower abs. You can even do stabalizing push ups, and a ton of other exercises abs and more.

if not you can just do the classic sit up, or the classic crunch.

RE: I'm working on building a routine -need suggestions (cpl)

Wed, 29 Nov 2006 07:04:47 GMT

For legs, here's some exercises you can do-
Dumbbell squats, dumbbell lunges for quads
Stiff leg deadlifts for hamstrings
Dumbbell calf raises for calves

Forearms- Forearm curls, reverse forearm curls, farmer's walk, hold two plates between thumb and forefinger, behind the back forearm curls

Abs- Hanging knee/leg raises (I'm sure you can find something to hang from, or get one of those doorframe pullup bars) weighted crunches- Also keep in mind that deadlifts and other big compound lifts will work the abs too.

RE: I'm working on building a routine -need suggestions (Juddo)

Wed, 29 Nov 2006 04:55:51 GMT

I have no intention of doing that many they are just a start and a list of the exercises i could do with the equiptment i have

RE: I'm working on building a routine -need suggestions (cpl)

Wed, 29 Nov 2006 04:10:21 GMT

You're doing way more than necessary here.Three or four exercises, three sets or so per exercise- Right now, you're doing 320 reps for chest, for example. There's no point in it- All you're in the gym for is to spark some muscle growth. Once you've provided that spark, you've done your job- Continuing to do more work after that is just burning calories that could be being used to build new muscle.

almost completed routine need advice (Juddo)

Tue, 28 Nov 2006 23:09:44 GMT

Well my routine is pretty much finished I just need to make some finishing touches, ive made use of it this week and I feel comfortable with it, and suprisingly ive already gained some definition in my arms i havent seen before, and ive gained back the definition in my pecks and abs which had gone during my off season, i just cant believe after one session ive already almost gained back what i had.

If you spot something that i have missed that is essential, please tell me.

TORSO SESSION:

Dumbell Pullover
Flat Dumbbell Press
Weighted Crunches
Fitball Leg Raised Crunches

BACK AND LEGS SESSION:

Squats
Dumbbell Lunges
Dumbbell Calve Raises
Bent Over Rowing
Deadlift

SHOULDERS AND ARMS SESSION:

Concentration Curl
Wrist Curl
Dumbbell Military Press
The Arnold Press