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BB1fit or nebody, need help on workouts!

realpinoy Posts: 46 Joined: 2004/06/15	2005/01/12, 03:02 AM is this a good workout seessions? I am limited to a number of machines so i change some thigs in the 12 week program and came up with this...:dumbbell: Monday wednesday firday (night workouts) Butterflys 4 x 20 16 14 12 bench press 4 x 20 16 14 12 two hand cable curls(2x) 4 x 15 13 12 11 dips behind the back(2x) 4 x 20 15 13 12 Tuesday thursday and saturday (morning workouts) cardio for 40 minutes or until i reach 1500 calories burnt leg lifts(not sure if thats the right name) 4 x 15 sit ups 4 x 15 leg raises 4 x 15 leg curls 4 x 15 I do take protein shakes every day after the workouts and i take heavy weights for mass and cardio for endurance, just wondering is this a good even sessions and any advise or comments would be greatly appreciated. Thax!
asimmer Posts: 8,201 Joined: 2003/01/07	2005/01/12, 05:58 AM Where are your leg exercises? Back exercises?
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/12, 09:35 AM legs or back are not important rock hard abs, pecks and giant arms will do just fine :big_smile::big_smile: ( joke!! dont take this seriously ) on a side note 1500 cals in 40 mins.......:surprised::surprised: how?
realpinoy Posts: 46 Joined: 2004/06/15	2005/01/12, 10:15 PM arent leg raises enough? what kind of back workouts can I use? yeah iw as wrong with the 1500 calories i dont know what i was thinking:big_smile:. thax for any comments your guys gave me:dumbbell:
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/12, 11:44 PM leg raises? or extenions? leg raises work lower abbs and hip flexors.............if your trying to gain mass.......20 and 15s aren't gonna do it. 5 things that should be in your routine military( or form of) bench( incline or regular..decline if possible) squats/deadlifts rows....of some kind any mulijoint( one or more joints moving)excercises are concidered mass bulders.....2 of these a day are good. example bench press incline press next you need 1 or two isolation excercises...... incline db flys machine flys theres a chest workout. -------------- 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.
realpinoy Posts: 46 Joined: 2004/06/15	2005/01/14, 01:09 AM wow thats more than i expected, thax! so how many reps should i do if 15 isnt gonna make me gain mass?:dumbbell::big_smile:
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/14, 03:41 AM keep it in 6-8 or 6-10 rep range with heavy weights
	2005/01/14, 06:03 AM to train for mass focus on 4-6 reps....you can go as high as 8 if you wish.... I suggest you pick 2-3 exercises and do 3-4 working sets with 3 min rest between sets...you should do 1-2 light sets before you start working sets for maybe 12-20 reps to dynamically stretch bodypart you're going to work with nice fluid form... if you want good overall chest development I would stick to incline bench press, and bring it down either to where arms are parallel, or if you like and are comfortable with it, touch your chest....don't bounce weight...very light tap is fine.... then I would do incline DB flyes and I would superset them with push ups and then to finish off I would do either pec deck flye machine or regular bench so sample workout for chest would look like this incline barbell press (15*,8,6,4) -I suggest you rest 3 min before set, i was reading that this is the optimal rest for heavy movements on working sets -each rep range represents your max ...if you can do more than increase weight...don't worry if you do a rep less than your goal...as long as it's around that... superset of incline DB flyes and push ups(8,8,8)&(as many push ups as you can do) -do both then rest 2 minutes between supersets barbell bench press(8,6,4) -2-3 minutes between sets rest as everyone else pointed out it's vital you do all bodyparts for proper symmetry and to prevent injuries that can arise from muscle imbalances....do muscle splits, training muscle groups that don't compete with each other during that day so you can do back and calves or chest and abs but not chest and shoulders because you'll be significantly weaker on one or the other....although some people still find it convenient...you'll have to decide on your own....for strength gains I defitely don't recommend it...for muscle gains it might be ok...at least in the beginning... gl
realpinoy Posts: 46 Joined: 2004/06/15	2005/01/24, 11:28 PM dang that a nice chest workout. Im currently focusing on my biceps, back, chest, and abs so this really helps balance everythig out. Thax:dumbbell:
realpinoy Posts: 46 Joined: 2004/06/15	2005/01/24, 11:30 PM dang that a nice chest workout. Im currently focusing on my biceps, back, chest, and abs so this really helps balance everythig out. Thax:dumbbell:
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/25, 12:26 AM Read my sticky in the beginners section for hypertrophy. 4-6 reps is a strength program. ============ Quoting from menace3000: to train for mass focus on 4-6 reps....you can go as high as 8 if you wish.... -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/25, 12:27 AM It is called "identifying your goals". -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/25, 12:29 PM 6-12 is usally good area for both strength and size......with a lil endurance......imo also if yoru a beginer......I wouldn't do to many supersets just yet......maybe only a pair of 2 excercises, Toward the end of the workout. -------------- My drinking squad, has a cheerleading problem!!
harvest_moon321 Posts: 85 Joined: 2004/09/17	2005/01/25, 08:40 PM Agrees with Andrew. Also you may find it difficult to do proper form if your weights are too high. You should first practise with weight in which you feel comfortable with and then focus on heavy weights.