Isolation training for arms and abs

r00kie · 06-26-2007, 05:10 AM

Currently my 3 day per week workout looks like this-
A: Back(chins, pulls, rows) and Chest(presses, dips, flys)
B: Legs(Squats, Deads, Legpress) and Shoulders/Delts(presses, raises)

Week 1: A-rest-B-rest-A-rest-rest
Week 2: B-rest-A-rest-B-rest-rest

Firstly should I include isolation exercises for bisceps, trisceps and abs? If so then on what day should I do them?

Double D · 06-26-2007, 05:17 AM

Why not do something like this:

Day1:Upper Horizontal Plus Biceps
Day2:Lower
Day3:Upper Vertical Plus Triceps

Do core work on each day.

r00kie · 06-26-2007, 05:26 AM

By upper horizontal do you mean pulls(back)?

Working out lower body once per week is enough? Right now the frequency is 1.5 times per week.

Double D · 06-26-2007, 05:40 AM

Once a week should be enough. By upper Vertical I mean lifts that are vertical. Like:
OH Press
Pullups
Dips
Chins
Etc.....

r00kie · 06-26-2007, 05:44 AM

Oh okay. I'll give it a shot.

...and I didnt know that workouts can be split in that way!

Double D · 06-26-2007, 05:45 AM

Get into the training section and take a look at the stickies there are endless possibilities!

AKIRA · 06-26-2007, 03:59 PM

We are in the Training section!

**DOMS** · 06-26-2007, 04:06 PM

This thread was originally in Open Chat.

AKIRA · 06-26-2007, 04:24 PM

Does anyone have a diet journal?

**DOMS** · 06-26-2007, 04:29 PM

I lied. It was here the entire time. I was just trying to cover for DD.

AKIRA · 06-26-2007, 06:17 PM

again

Double D · 06-26-2007, 11:08 PM

Quote:

Originally Posted by AKIRA

We are in the Training section!

I am coming to Florida to rip your throat out!

If something happens he ends up dead, I am just kidding.

BoneCrusher · 06-27-2007, 01:36 AM

Quote:

Originally Posted by Double D

I am coming to Florida to rip your throat out!

If something happens he ends up dead, I am just kidding.

r00kie · 06-27-2007, 02:21 AM

Guys any isolation exercise for back(like flys for chest)? My bisceps fail before my back

Double D · 06-27-2007, 02:32 AM

Your new right? If so it just takes time. There is nothing better than rows. Isolation for back really does very little compared to rows.

r00kie · 06-27-2007, 02:39 AM

Quote:

Originally Posted by Double D

Your new right? If so it just takes time. There is nothing better than rows. Isolation for back really does very little compared to rows.

Yes I'm new to bodybuilding and to this forum.

Is it ok if I do DB rows by lying on an inclined bench?

Double D · 06-27-2007, 03:15 AM

Are you referring to DB rows?

r00kie · 06-27-2007, 03:23 AM

Yes. Some people do DumbBell rows by bending over, but a few do it by lying on an incline bench.

Double D · 06-27-2007, 03:25 AM

I have seen this variation, but why do you want to do it this way is what I am asking?

r00kie · 06-27-2007, 03:34 AM

here comes the pic.

r00kie · 06-27-2007, 03:36 AM

Because my lower back arches if I am not lying on a bench

and therefore cant handle more weight

Double D · 06-27-2007, 03:36 AM

Yes like I just said I know what you are talking about......but they are referred to as chest supported DB rows. But why would you do these instead of the non-supported ones?

Double D · 06-27-2007, 03:37 AM

ok.......then go ahead and do em....but be sure to take time out to try to improve core strength.

r00kie · 06-27-2007, 05:25 AM

Sure man.

06-26-2007, 05:10 AM	#1
r00kie Registered User Join Date: Jun 2007 Posts: 72	Isolation training for arms and abs BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Currently my 3 day per week workout looks like this- A: Back(chins, pulls, rows) and Chest(presses, dips, flys) B: Legs(Squats, Deads, Legpress) and Shoulders/Delts(presses, raises) Week 1: A-rest-B-rest-A-rest-rest Week 2: B-rest-A-rest-B-rest-rest Firstly should I include isolation exercises for bisceps, trisceps and abs? If so then on what day should I do them?
r00kie Registered User Join Date: Jun 2007 Posts: 72

06-26-2007, 05:26 AM	#3
r00kie Registered User Join Date: Jun 2007 Posts: 72	By upper horizontal do you mean pulls(back)? Working out lower body once per week is enough? Right now the frequency is 1.5 times per week.
r00kie Registered User Join Date: Jun 2007 Posts: 72

06-26-2007, 05:44 AM	#5
r00kie Registered User Join Date: Jun 2007 Posts: 72	Oh okay. I'll give it a shot. ...and I didnt know that workouts can be split in that way!
r00kie Registered User Join Date: Jun 2007 Posts: 72

06-26-2007, 03:59 PM	#7
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,103 Photos: 3	We are in the Training section!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-26-2007, 04:24 PM	#9
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,103 Photos: 3	Does anyone have a diet journal?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-26-2007, 05:17 AM	#2
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Why not do something like this: Day1:Upper Horizontal Plus Biceps Day2:Lower Day3:Upper Vertical Plus Triceps Do core work on each day.

06-26-2007, 05:40 AM	#4
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Once a week should be enough. By upper Vertical I mean lifts that are vertical. Like: OH Press Pullups Dips Chins Etc.....

06-26-2007, 05:45 AM	#6
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Get into the training section and take a look at the stickies there are endless possibilities!

06-26-2007, 06:17 PM	#11
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,103 Photos: 3	again
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-27-2007, 02:21 AM	#14
r00kie Registered User Join Date: Jun 2007 Posts: 72	Guys any isolation exercise for back(like flys for chest)? My bisceps fail before my back
r00kie Registered User Join Date: Jun 2007 Posts: 72

06-27-2007, 02:32 AM	#15
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Your new right? If so it just takes time. There is nothing better than rows. Isolation for back really does very little compared to rows.

06-27-2007, 03:15 AM	#17
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Are you referring to DB rows?

06-27-2007, 03:23 AM	#18
r00kie Registered User Join Date: Jun 2007 Posts: 72	Yes. Some people do DumbBell rows by bending over, but a few do it by lying on an incline bench.
r00kie Registered User Join Date: Jun 2007 Posts: 72

06-27-2007, 03:25 AM	#19
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	I have seen this variation, but why do you want to do it this way is what I am asking?

06-27-2007, 03:36 AM	#21
r00kie Registered User Join Date: Jun 2007 Posts: 72	Because my lower back arches if I am not lying on a bench and therefore cant handle more weight
r00kie Registered User Join Date: Jun 2007 Posts: 72

06-27-2007, 03:37 AM	#23
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	ok.......then go ahead and do em....but be sure to take time out to try to improve core strength.

06-27-2007, 05:25 AM	#24
r00kie Registered User Join Date: Jun 2007 Posts: 72	Sure man.
r00kie Registered User Join Date: Jun 2007 Posts: 72

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