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Help with weight training please

harvest_moon321 Posts: 85 Joined: 2004/09/17	2004/12/09, 08:09 PM Hey I was wondering if I could have some help with my weight lifting program. I want to gain some serious muscle, lower my overall body fat and get lean. This is my program at the moment In order 1 leg press reps 23, 15 2. Machine Thigh extensions reps 14, 10 3. Leg curls reps 10, 6 4. Machine bench press reps 10, 8, 5 5. Twin peck deck reps12 (one after the other) 6. Upright rowing reps 8, 7 7. Lat Machine pulldowns reps 16, 11, 12 8. Dumb bell curls reps 11, 10, 8 9. Flat bench flying reps 12, 10, 10 10, Machine tricep pulldowns reps 12, 10 11. Lat raises reps 10, 8 I’m wondering whether this is enough to be doing and if those are the right weight training exercises to be doing or should I get rid of some and replace them with better ones? I have been doing this 3 or 4 days a week for about 3 months and have made lean gains so far, mainly on my arms. I also do 40 minutes cardio after weight training, which I know I shouldn’t do cardio on the same day as weight training but it’s the only time I can do it. Any advice would be great thanks.
harvest_moon321 Posts: 85 Joined: 2004/09/17	2004/12/09, 08:12 PM On number 10 that should be tricep pushdown even.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/12/10, 07:28 AM Why don't you join me for the Rock Hard Challenge and see how it goes? -------------- "The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
harvest_moon321 Posts: 85 Joined: 2004/09/17	2004/12/10, 08:19 AM What's the Rock Hard Challenge?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/10, 12:28 PM why not split it up, do legs one day, back shoulder anothers , chest arms another day? -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
harvest_moon321 Posts: 85 Joined: 2004/09/17	2004/12/10, 02:22 PM Andrew what kind of exercises do you do for legs, back, shoulders, chest and arms? I'm thinking about breaking it up but i'm unsure about what weight exercises to do for each muscle group. What are the best ones? Thanks for your reply.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/10, 02:40 PM legs.....squats legs/lower back....dls or stiff dls... lunges leg press feet high setted leg curls standing leg curls pull ups( lat pulldowns) db rows dent over rows hammer rows arnold presses front, side, rear laterals shrugs db militaries bb mil. bench presses, incline bench preses(dbs or bbs) incline flys ball flys( on physio ball) bb curls dips kick backs db curls skull crushers over head extensions 21's revers curls hammer curls concentration curls those are a few of my persoal favs -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
catsneck Posts: 38 Joined: 2003/06/15	2004/12/10, 05:06 PM andrew i do the same for my arms,but what are skull crushers could you please explain?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/10, 06:32 PM its basicly a tricep extension, except you lay on your back.......the barbell or ez bar comes close to you head, hince the name..."nose bleeds" or "skull crushers" -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.