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2006/05/24, 03:01 PM
i just want you to take a look at my workout out routine which i plan to follow for next 6 weeks. tell me if i should add or aubtract any execise.a bit lengthy but i really need ur help on what should i do and what shouldnt.
monday: chest
barbell flat bench 4 sets
dumbell incline 4 sets
incline flyes 4
Tuesday: back
wide grip chins 2 sets warm ups
barbell bent over rows sets 4 sets
close grip lats pull downs 4 sets
seated cable rows 3 sets
shrugs 4 sets
Wednesday: arms
bi:barbell curls 4 sets
bi:barbell preachers 4 sets
tri:close grip presses 4 sets
tri:seated triceps extensions 4 sets
tri:triceps pushdowns 3 or 4 sets
thursday: chest again
barbell incline bench 4 sets
barbell decline 4 sets
superset pullovers/dips 3 sets
friday OFF
saturday: shoulders/biceps
sh:push presses 4 sets
sh:dumbell lateral raises 4 sets
sh:bentover laterals 4 sets
bi:concentration curls 4 sets
bi:reveerse cable curls 4 curls
sunday: legs
squats 4 sts
leg presses 4 sets
legs extensions 3 sets
straight legs deadlift 4 sets
im 5,10 5,11 and 210lbs and been lifting for 6 or maybe 7 years.
i want to concentrate on arms , bi`s already twice and im thinking of making tri`s twice too(maybe with legs). i want big arms. need opinions and suggestions plz.
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2006/05/24, 03:04 PM
Big arms are made up of Diet, heavy lifting with (deadlifts, bent rows, squats, cleans) and rest.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/05/24, 05:49 PM
You want big arms? well then ditch the curls and extensions...
Do Deadlifts...dont see it in your workouts...
Do variations of pull ups and chin ups...dont go over 5 reps....add additional weight if u can do more with just bodyweight....or increase ROM....ie...touch your chest instead of chin over the bar...
Do squats, lunges, step ups, stiff legged deadlifts....i would skip all the other leg exercises you have...u're asking for trouble with leg extensions....
I would do no more than 2 exercises for the same movement pattern...so bench/incline
The rest is done with nutrition....eat more....sleep more...
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2006/05/25, 03:27 PM
thanx for help mott and menace
u both have recomended DEADLIFTS so im gonna add it to my list.
one more thing , should i do both kinds of deadlifts
thanx again for replying and helping.
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2006/05/26, 06:45 PM
I would stiff legged deadlifts 2/3 weeks....or maybe SLDL and another variarion(lockouts, off a box, dimel, etc)...I would do the regular heavy version about once every 3 weeks....
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