[Req] Weekly abs and arm workout routine with weights

**Tuam** · 08-11-2010, 09:03 PM

Can someone help me create a weekly abs and arm workout routine with weights (dumb bell, plates, and etc)?

Anyway, I'm 23, and my height and weight are 5'7" and 130 pounds. And I need to gain some muscles on my upper abs, lower abs, and sides, and arms.

Because I need to get rid of the skinny body fats and gain muscle. Also for my arm I need to gain some muscle because they kind of look smaller compare to other normal weight people of my age, weight, and size.

As for food and current workout routine (without weights) they are listed below.

For vegetables I eat carrots, and etc. As for fruits I eat mostly bananas and oranges. For any other other food I eat rice with water and a little sugar mostly, or one/two boiled scrabble egg with salt and black pepper, and meat I mostly eat pork,beef and sometimes fish. Sometimes I eat Wai Wai noodle with chili powder and mixed spices, but no oil.

I eat about 1800 calories per day.

As for exercise without weights. I do sit up (200 - 400 per day), crunches (200 - 400 per day),
and run for 20 minutes a day.

I very needed this because I don't feel the burn or pain on my abs after working out anymore.

Thanks in advance. Any helpful advice will be grateful.

**Tuam** · 08-13-2010, 12:08 PM

Bump

**LAM** · 08-13-2010, 12:41 PM

are you using resistance with weights or just exercises with your body weight, etc.?

**Perdido** · 08-13-2010, 12:44 PM

How about reading the link in my signature on getting started by Built. Lot's of useful information there to get you going in the right direction and dispel most of the bad information you are using for your current routine.

**Gazhole** · 08-13-2010, 01:00 PM

Your current ideas about training are pretty far off the mark, probably not your own fault - there is a lot of misinformation out there.

Your arms are probably fine, but the world is obsessed with them.

To get visible six-pack abs it doesn't matter how much muscle you build if they are covered by fat. Put stuff under a blanket - doesn't matter how much stuff you pile up you still won't see much detail if the blanket is still there.

You need to train your entire body to see any sort of results.

Read that Getting Started topic by Built like Rahaas said.

**Tuam** · 08-20-2010, 07:14 PM

Originally Posted by LAM

are you using resistance with weights or just exercises with your body weight, etc.?

I just exercise with my own body weight. So that is why I need abs exercises with resistance or weights.
Also thanks to everyone for your replies.

Anyway, using the following routine and nutrition facts as an example:

Day 1: Back Squat 10X3, Dead Lift 10x3, Vertical Pushing 10x3, Vertical Pulling 10x3, Horizontal
Pulling & Pushing 10x3, Abs exercises with dumbbell.

Day 2: Off (Need for muscles to recover), but some cardios, and abs with weights.

Day 3: Same as Day 1
........
Day 6: Same as day 2
Day 7: Same as day 1.

Nutrition info:
Fat 96.9g
Protein 158.2g
Carbohydrate 96.9g
Calories 1945

Anyway, If I have already finish with all the workout exercises for that specific day, can I still do it again a few /serveral hours later?

If so it is okay to do so, how many times a day do I need to work out? Also during what time of the day is best?

Because I have less than 3 weeks to go, so I need to speed up the process.

Thanks.

**Tuam** · 08-22-2010, 02:28 PM

Bump

**Perdido** · 08-22-2010, 02:44 PM

Best time of day to workout is whenever the best time of day that fit's in your schedule.
I don't see any point in working out several times a day, but that's just me. Go to the gym, get it done using a balanced training program keeping the pace up so it's completed in a reasonable amount of time then recover by resting up and eating.

**midwest216** · 08-24-2010, 08:22 AM

Cut back on amount of sit-ups, and increase calorie intake to atleast 3000 for your size to add weight and 1.5 grams of protein per lb of body weight. Grab some whey protein shakes they work like crazy, use whole milk-eggs-yogurt-peanut butter-and fruit blend and drink before bed, @ wake up and after workouts. For arms do cross body hammers with low reps and heavy as possible weight, lay on incline bench and do curls, flip on to your stomach and do same curls. Hit your triceps and your arms and weight will grow---trust me.

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