WHO HITZ THE WEIGHTS REGULARLY ?
- Thread starter The Duke of Earl
- Start date
If you are at all interested in getting bigger and lifting, pick up Arnold Schwarzenegger's "The new encyclopedia of modern bodybuilding". It has programs and diets for people just starting out to people who are serious. Has all different types of different lifts you can do for your whole body and tells you what lifts to do if you are looking for mass or trying to get cut.
You don't have to go through some big diet to loose your fat and get cut up. Just stop drinking carbonated drinks (coke,sprite, all of em), pretty much anything with a lot of sugar, candy especially. It's common sense for the most part. You also have to start doing cardio ontop of your weightlifting. Running, jogging, boxing, & jump roping are some of the best ones you can do. That's what'll really cut you up. The best strength exercises you can do are bench presses (inclines too), military presses, dead lifts, curls, & squats. You should do those first in your work out and then do all the smaller easier exercises afterwards (ex. stuff like tricep extensions, pullovers, flys).
Doing a full body work out 3 times a week is the best way to build mass and strength. It might be hard at first but after a while you'll get used to it.
if ya'll need advice just ask, I can pretty much give you an answer to anything you wanna know about bodybuilding & power lifting.
Doing a full body work out 3 times a week is the best way to build mass and strength. It might be hard at first but after a while you'll get used to it.
if ya'll need advice just ask, I can pretty much give you an answer to anything you wanna know about bodybuilding & power lifting.
I'LL GIVE YOU THE BREAK DOWN OF WHAT I HAVE BEEN DOING FOR THE PAST COUPLE OF WEEKS. WHAT WORKS BETTER FOR ME IS WORKING ONE BODY PART A DAY COVERING THE WHOLE WEEK(5-6 DAYS WITH 1-2 DAYS OF REST). INSTEAD OF TRYING TO HIT EVERY BODY PART 3 TIMES A WEEK
MONDAY: LEGS(I HIT LEGS ON MONDAY SO I WILL BE WALKING FINE WHEN WEEKEND COMES)
START WITH SQUATS I WARM UP FOR 2SETS OF 15 AT 135
THEN DO 4 SETS OF 8-10 REPS OF WHATEVER I CAN DO THAT DAY.
(IN EVERY EXCERCISE THE WEIGHT SHOULD BE EXTREMELY HEAVY THAT YOU CAN BARELY OR NEED A SPOT LIFTING THE GOAL REP)
THEN LEG PRESSES: CONVENTIONAL 5SETS OF 8-10 THEN USING THE SAME WEIGHT SUPERSET WITH CALF RAISES FOR 15REPS AFTER EACH SET
THEN I HIT THE MACHINES TO DO LEG CURLS: 10-12 REPS 4SETS
CALF MACHINE: I LIKE THIS MACHINE BECAUSE THE WEIGHT BARING ON MY SHOULDERS 15REPS 4SETS
I FINISH WITH DUMBELL LUNGE WALK; TO FAILURE
MONDAY: LEGS(I HIT LEGS ON MONDAY SO I WILL BE WALKING FINE WHEN WEEKEND COMES)
START WITH SQUATS I WARM UP FOR 2SETS OF 15 AT 135
THEN DO 4 SETS OF 8-10 REPS OF WHATEVER I CAN DO THAT DAY.
(IN EVERY EXCERCISE THE WEIGHT SHOULD BE EXTREMELY HEAVY THAT YOU CAN BARELY OR NEED A SPOT LIFTING THE GOAL REP)
THEN LEG PRESSES: CONVENTIONAL 5SETS OF 8-10 THEN USING THE SAME WEIGHT SUPERSET WITH CALF RAISES FOR 15REPS AFTER EACH SET
THEN I HIT THE MACHINES TO DO LEG CURLS: 10-12 REPS 4SETS
CALF MACHINE: I LIKE THIS MACHINE BECAUSE THE WEIGHT BARING ON MY SHOULDERS 15REPS 4SETS
I FINISH WITH DUMBELL LUNGE WALK; TO FAILURE
tuesday chest day:
flat barbell bench: i warm up for 3 sets 2 at 135 doing 10-15 reps and 1 at 225 for 10-15. then i bench for 5 sets of 5 reps (remember what i said above about doing reps heavy so you can barely reach your goal.
incline barbell press
4sets of 8-10 reps
flat dumbell bench press
4sets of 8-10 reps
incline dumbell presses
4sets of 8-10 reps
go to hammer strenths do same as above but for 3sets
finish off with cable crosses or flies(machines of dumbells).
flat barbell bench: i warm up for 3 sets 2 at 135 doing 10-15 reps and 1 at 225 for 10-15. then i bench for 5 sets of 5 reps (remember what i said above about doing reps heavy so you can barely reach your goal.
incline barbell press
4sets of 8-10 reps
flat dumbell bench press
4sets of 8-10 reps
incline dumbell presses
4sets of 8-10 reps
go to hammer strenths do same as above but for 3sets
finish off with cable crosses or flies(machines of dumbells).
wednsday shoulder day
start off with military presses(barbell) again i do 3 warm up sets i do two with 25s on each side to get loose (10-15) then 135 to feel a little weight (10-15), then i do the real deal 4 sets 8-12.
then it is military dumbell press
4sets of 10-12
machine military press
3sets(10-12reps)
standing upright shoulder rows (med to wide grip)
10-12 reps 4sets
shrugs
i alternate between dumbell and barbells
5sets for 10-12 reps
but i always finish with seated hammer strengths
3-4 sets for 10-12 reps
biceps:most people say to do biceps with pulling excercises because you are already using the bicep muscle but i say do it when you are doing a pushing excercise because then the bicep is fresh.
hammer curls(dumbells) 10-15 reps 4sets
str8 bar curls 10-12 reps 4 sets
iso dumbell curls(dumbell) 3sets 10-12
preacher curls 4 sets each to failure
start off with military presses(barbell) again i do 3 warm up sets i do two with 25s on each side to get loose (10-15) then 135 to feel a little weight (10-15), then i do the real deal 4 sets 8-12.
then it is military dumbell press
4sets of 10-12
machine military press
3sets(10-12reps)
standing upright shoulder rows (med to wide grip)
10-12 reps 4sets
shrugs
i alternate between dumbell and barbells
5sets for 10-12 reps
but i always finish with seated hammer strengths
3-4 sets for 10-12 reps
biceps:most people say to do biceps with pulling excercises because you are already using the bicep muscle but i say do it when you are doing a pushing excercise because then the bicep is fresh.
hammer curls(dumbells) 10-15 reps 4sets
str8 bar curls 10-12 reps 4 sets
iso dumbell curls(dumbell) 3sets 10-12
preacher curls 4 sets each to failure
thursday back day:
warm up with wide grip pulls ups 3 sets to 10
bent over barbell rows:
4sets of 8-10
lawnmower dumbell rows:
4 sets of 8-10
hammer strength row:
4sets of 10
hammer strength pull downs
4sets of 10
str8 leg dead lifts for lower back
triceps:
cable pulldowns (vbar):5sets 10-12 reps
reverse cable pulldowns(strait bar): 4sets-10-12 reps
kickback(dumbells): 4 sets
weighted close grip dips: 4sets 10-15reps
warm up with wide grip pulls ups 3 sets to 10
bent over barbell rows:
4sets of 8-10
lawnmower dumbell rows:
4 sets of 8-10
hammer strength row:
4sets of 10
hammer strength pull downs
4sets of 10
str8 leg dead lifts for lower back
triceps:
cable pulldowns (vbar):5sets 10-12 reps
reverse cable pulldowns(strait bar): 4sets-10-12 reps
kickback(dumbells): 4 sets
weighted close grip dips: 4sets 10-15reps