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Please Please Help!!!!
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Posted by: willocraig
Hay guys,I need a some help.i really need to start bodybuilding again only problem is when i do i don`t see much of an improvement so it must be down to my exercises and how many im doing.So i need you guys to help me and tell me how many reps and sets i should do of each of the following weight exercises as these are the only ones that i can do on my weight bench;
-Bench Press(inclined/declined)
-leg curls(inclined/declined)
-butterfly`s/Pec Deck Fly
-Lying Leg Curls
I can do any other floor exercises or free weight exercises but the 4 above are the only ones i can do apart from free weights and floor exercises.So basically i need a training programme that involves only those 4 on weights bench and any floor exercises/free weights.the exercises need to be more intermediate than beginner.The length of my workout can be an hour to and hour and a half, and im going to be workingout on monday,wednesday,thursday and possibly friday if i need to that is.Im targetting my chest, arms(tricep&bicep),abdominals,quadriceps,Hamstring s.
I know this is alot to ask but i reallly need your help you don`t know how much you would be helping me,so any help is really appreciated 
ps.I also have a sit up bench which inclines and declines
Thanx Again for any help it will be REALLY appreciated!
Posted by: 9for9
I am not a personal trainer but I know a guy that is and he has helped me a ton. You can email him and I am sure that he can help you. His name is Milo and he can be contacted via email at milo@milopro.com. He also sells supplements online in case you need any of those.
Posted by: WilliamB
I dont really want to go into how many reps and sets you should do but I can tell you what kind of lifts you should do. You should do large compound lifts such as bench, squat, rows, maybe some shoulder presses. Everyone who is trying to see some major improvment should be doing squats. You can probably ghetto rig your at home set up and turn it into a squat rack. My shitty home setup (which i dont use) has adjustable racks that can be raised and lowered, if you know what I mean. Ehh whatever im done. COMPOUND BIG LIFTS are key.
Posted by: DimebagDarrell
switch up between barbells and dumbbells. i see my biggest chest growth with dumbbells. oh yeah, and if my sig doesnt shock you enough, EAT! 
you should be doing about 8-10 sets per body part. do it high intensity, but more than that could be overtraining, unless of course youre a pro.
Posted by: willocraig
thanx for your help guys you have helped me out.cheers.
i have been searching the internet pritty much all day and got usefull information from here and there and im slowly coming up with a suitable,challenging workout for myself.so thanx again i will probably post my workout on here in a few days so take a look see if i have done allright and i may have a few more questions for you guys so thanx again.appreciate it!
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Please Please Help!!!!
