Reply With QuoteChest: well i say u do all three chest .. flat/incline and decline.... 3 sets each.between 4-8 reps... push them all to failure...take about 2 min rest
Tricep: do 3 sets..push to failure...between 6-10 reps
Bicep: curl 3 sets btween 6-10 each hand...a
well... pretty much do 2-3 sets of each one and try to always push to failure and to drink alot of water..also make sure ur reaching failure between 6-10 reps most of the time
I put together this routine and I need some suggestions
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09-03-2003, 10:16 PM #1Registered User
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I put together this routine and I need some suggestions
Ok, how is this:
Monday Chest/Triceps
Dumbbell Bench Press and (Incline DB BP or Decline DB BP or Fly)
Lying Triceps Extension
Tuesday Biceps/Back
Curl(Brachii)
Concentration Curl(brachialis) or Hammer Curl
Lying Dumbbell Rows
Shrugs
Wed Off
Thurs Abs/Shoulders
Arnold Press
Lateral Raise
Incline Crunch
Dumbbell Side Bends
Fri Legs
Dumbbell Squat or Lunge or Both?
Dumbbell Straight-back Straight-leg Deadlift
Dumbbell Single Leg Calf Raise
I'm not really sure how many reps and sets I should do for these excercises and if all sets should be done to failure. Also, any suggestions on alternate excercises would be good, but keep in mind I only have dumbbells and a bench and I am working out for an hour a day.
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09-04-2003, 12:46 AM #2Phat Member
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09-07-2003, 11:12 AM #3Registered User
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I like to alternate my rest time every month with my routines.
2 mins for 2-3 weeks (since you are just starting)
1 min for 2 weeks.The World is Mine cause I'm in it.
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09-07-2003, 11:39 AM #4UNLEASH THE BEAST ELITE MEMBER
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I agree with doing all three for chest. Also, you have to do more for back. Put in Lat pulldown or Chins at least. Do back before biceps- the back needs priority, biceps will be stimulated by back exercises. And last, be careful with DB sidebends for abs. If you use weight, you'll develop a stocky waist, not a narrowed V taper there. JMO!
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09-07-2003, 08:39 PM #5Registered User
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Good suggestion on the db sidebends. I think I'll replace them with side crunches and I'm going to add wide grip behind the neck pullups.
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09-08-2003, 06:53 AM #6UNLEASH THE BEAST ELITE MEMBER
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I'd also be careful with behind the neck movements. Some people can do and it hurts others. It stretches your rotator cuff in an unnatural way. I can't do them. But go ahead and try it, just be conscious of how it stresses your shoulders. If you feel impingements or uncomfortableness, switch to the front.
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