MightyKing

The forearm lifts are small, because my physical therapist said I need to work with little weights for the little muscles in my forearm to ease the pain in my elbow. Also, I have back twice, beacause I have chest twice. Don't want to make my chest more overdeveloped then my back. Tell me what you think. I think I might change it sometime in a few weeks again also.

Day 1: Chest/Triceps/Forearms

Chest:

1. Flat dumbbell bench press, 3 sets x 10, 10, 8
2. Flat dumbbell flies, 3 sets x 10, 10, 8
3. Flat barbell bench press, 3 sets x 10, 10, 8

Triceps:

1. Decline close grip bench press, 3 sets x 10, 10, 8
2. Triceps lat pushdowns, 3 sets x 10, 10, 8
3. Dumbbell tricep extensions, 3 sets x 10, 10, 8

Forearms:

1. Forearm curls, 1 set x 45
2. Reverse curls, 1 set x 45


Day 2: Back/Biceps/Abs


Back:

1. SLDL, 3 sets x 10, 10, 8
2. EZ-Curl bent-over rows, 3 sets x 10, 10, 8
3. Front lat pulldowns, 3 sets x 10, 10, 8
4. Hyperextensions, 1 set x 45

Biceps:

1. Standing dumbbell curls, 3 sets x 10, 10, 8
2. Incline dumbbell curls, 3 sets x 10, 10, 8
3. Standing alternating hammer curls, 3 sets, 10, 10, 8

Abs:

1. Knee tucks, 1 set x 45
2. Crunches, 1 set x 45
3. Dumbbell side bends, 1 set x 45
4. Bicycle Crunches, 1 set x 45
5. Incline Situps, 1 set x 45


Day 3: Rest


Day 4: Chest/Shoulders/Forearms


Chest:

1. Flat dumbbell bench press, 3 sets x 10, 10, 8
2. Flat dumbbell flies, 3 sets x 10, 10, 8
3. Flat barbell bench press, 3 sets x 10, 10, 8

Shoulders:

1. Lateral Dumbbell Raises, 3 sets x 10, 10, 8
2. Rear Dumbbell Raises, 3 sets x 10, 10, 8
3. Standing dumbbell shrugs, 3 sets x 10, 10, 8

Forearms:

1. Forearm curls, 1 set x 45
2. Reverse curls, 1 set x 45


Day 5: Legs/Back/Abs


Quads:

1. Lunges, 3 sets x 12, 10, 8
2. Leg extensions, 3 sets x 12, 10, 8

Hamstrings:

1. SLDL, 3 sets x 10, 10, 8
2. Lying leg curls, 3 sets x 10, 10, 8

Calves:

1. Standing dumbbell calf raises, 3 sets x 15, 12, 10
2. Seated barbell calf raises, 3 sets x 15, 12, 10

Back:

1. Back lat pulldowns, 3 sets x 10, 10, 8
2. Hyperextensions, 1 set x 45

Abs:

1. Knee tucks, 1 set x 45
2. Crunches, 1 set x 45
3. Dumbbell side bends, 1 set x 45
4. Bicycle Crunches, 1 set x 45
5. Incline Situps, 1 set x 45


Days 6 and 7: Rest


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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

EarWax

Looks good Mighty, but where are the squats (or something like a squat)?

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Lift well! But don't forget to put it down afterwards.

Charger

Mighty, I like your routine but the real reason for my reply waqs to ask you about your elbows/forearms. I am having elbow problems/pain and seen your post about easing elbow pain. Tell me more if you would. I am taking this week off from lifting but so far am still having problems. I wake up at night with my elbows aching.

MightyKing

Earwax, lunges work the thighs, so do squats. I cannot do squats right now because I work out at home. I might add replace lunges with squats once I start lifting at my school gym. Charger, well, I have pain in my elbow when I play baseball, which is one reason why I quit, and also sometimes when I do bicep curls. I went to a physical therapist and he said that a possibility might be because of the muscles in my forearm are not fully developed. He said that they are many little muscles/tissues in the forearm that can make this injury occur. I think it was a tendon problem or something. So he suggested a few little lifts that I should do to help ease the pain. First he said, do all these with about 3 lbs. of weight. There are three exercises he told me to do. First is to rest your forearm on your leg, sitting down, with your palms facing up. Move your wrist in an up and down motion, letting your fingers curl with the weight in the down position, then curling up. I do this about 45 times. Secondly, do the same thing, except with palms facing down. You cannot let the weight curl down your fingers this way though. I do about 45 of those. These really kill your forearms though, so I think they're working Also, he told me another one, which I rarely do, is to lay on your side with your upper arm rested on the side of your chest and move your forearm in towards your chest and then up towards the ceiling, keeping your upper arm on the side of your chest. Do both sides, so you don't overdevelop one side.

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

I Are Baboon

MightyKing: If you are doing other exercies with dumbells (which you obviously are), you can do squats with dumbells. Just hold the dumbells down by your sides, rather than have a barbell across your traps. You might be limited as to the weight of your dumbells, but dumbell squats are an alternative. Just a thought.

MightyKing

I tried that, but the dumbbells rub against my thighs too much.

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard