Just gettng started...

[Myst]

Hey

I'm jus trying to get back in shape for soccer season, and i wanted to know what you guys think some good excercises for bi's/pecs and abs would be

i am starting to do a lot with dumb bells so exercies with those would be the best for me

Thanks

 

[fluffy]

you'd benefit immensely from working all muscle groups not just chest/bis/abs

try this... work out 3 days/week:
day 1: quads, hamstrings, calves
day 2: chest, shoulders, triceps
day 3: back, biceps

day 1: squats, straigh-legged deadlifts, lunges, leg press, calf raises
day 2: bench press, chest flies, shoulder press, upright rows, parallel bar dips, skull crushers/overhead extensions
day 3: deadlifts, pullups, bentover rows, bicep curls

clean up your diet too and learn about nutrition. diet takes longer to master than workouts

 

[Arnold]

I hope you plan on working more than just your bi's/pecs and abs?

 

[Triple Threat]

It sounds to me like he's getting ready for happy hour, not soccer.

 

[Myst]

i'm getting ready for soccer...and any other benifits it may bring

 

[fluffy]

why do you need chest and biceps for soccer?

training legs will let you sprint faster and hit the ball harder. training everything else will let you look better while you sprint faster and hit the ball harder

 

[Myst]

throw ins

 

[fluffy]

that would be a pullover motion: http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

hits much of the upper body, but not biceps. train everything and you can't miss

 

[Myst]

i am eventually...i jus dont have the equipment to do it every day and all...thats why i said stuff would dumb bells would be great.

 

[Myst]

when i do that, can i jus lay on the floor...or a bed?

and when i am doing the curls, when do i know when to put some more weight on it...and how do i know where a good starting weight would be?? lots of questions..i'm new

 

[fluffy]

for the pullover, you'd be best off doing it on a bench as shown. if you don't have a bench, then i guess lying on the floor ought be ok too

for virtually any exercise, choose the starting weight that you can do 8-12 reps to failure with good form. "good form" means you're not contorting your body or using momentum to help complete the lift. "to failure" means you physically can't do another rep with that weight

if you choose to train for strength specifically later on, you'll follow a different program. but for size (and some strength too of course), 8-12 reps is good. to add variety, go heavier sometimes, 4-6 reps. and lighter sometimes, 12-15.

 

[Myst]

Day 1
Dumbbell Bench Presses
Dumbbell Pullover
Sit-ups

Day 2
Dumbbell concentration Curl
Dumbbell Side Bend
Triceps Extension

Day 3
Rest

Day 4
Dumbbell Bench Presses
Dumbbell Pullover
Sit-ups

Day 5
Dumbbell concentration Curl
Dumbbell Side Bend
Triceps Extension

Not to bad for a beg? any sugguestions, or things you guys would change around....all comments are welcome

 

[NOTD]

There are no Back, Shoulder, or Leg excersizes in your program.

 

[Myst]

if you lift one muscle one day, and 2 days later you come back to it, and it is still sore, should you give it more time to recover or lift with it being sore?