Mutt - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Mutt

wiggum Posts: 35 Joined: 2003/10/28	2003/12/30, 05:33 PM Hi there if you are around can you help me out with a weight lifting prgram like goldengloves? I will reply back to this post when you respond

7707mutt Posts: 7,686 Joined: 2002/06/18	2003/12/31, 07:43 AM Ok what are your goals, days you want to lift experience etc? -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
wiggum Posts: 35 Joined: 2003/10/28	2003/12/31, 10:40 AM Thanks for responding, well im about to finish my 8 week program next week and it was my first FT program and overall my first real experience with weights
wiggum Posts: 35 Joined: 2003/10/28	2003/12/31, 10:40 AM Thanks for responding, well im about to finish my 8 week program next week and it was my first FT program and overall my first real experience with weights
wiggum Posts: 35 Joined: 2003/10/28	2003/12/31, 10:46 AM sorry about the double post, I would like to lift 5 days a week starting on monday's and i only have free weights (barbell, dumbells, incline bench, flat bench) and a workout tower for pullups chin ups and it also has these arms sticking out where i would do ab exercises like i guess i would raise my knees to my abs while holding on to the arms and i figure i could do dips on that as well. my bench also has the barbell holders where they can extend up and allowing me to do squats and front squats etc . i have a little stand where i do calf raises but for my overall legs i don't have any machines or access to any. i also posted on another thread that maybe i should do some cardio as well but not to the point where i would lose muscle mass because that is really my goal if there is anything else tell me what i forgot ill be checking back thanks Mutt you kick ass
wiggum Posts: 35 Joined: 2003/10/28	2003/12/31, 10:51 AM oh yea on a bench i have i can do preacher curls and leg extensions
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/12/31, 12:57 PM cool then this is easy just stickk to the basics. Do deadlifts and bent rows, and chins for back, chest you know what is there bench press and flyes. Do squats and leg ext. Do shoulder presses and if you have dumbbells do laterals. Also add shrugs as heavy as you can with good form. Arms you got barbell curls and dumbell curls as well as concentration curls you can do. use weight that makes you fail at 8-10 reps and you will grow. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
wiggum Posts: 35 Joined: 2003/10/28	2003/12/31, 01:39 PM I don't want to be a pain but can you outline this in a day by day thing like the site does? and am i supposed to do the 8-10 reps for 3 sets? or do 4?
wiggum Posts: 35 Joined: 2003/10/28	2003/12/31, 01:41 PM when do i throw in situps? and ab work?
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/01/01, 11:35 AM Day one chest Bench press do 3-4 sets at 8-10 repsIncline do 3 sets 10 reps each flyes do incline dumb bell flyes and machine flyes2 sets each 10 reps Day two Arms Biceps Barbell curls 4 sets 10 reps dumb bell curls 3 sets 10-12 reps concentration curls 3 sets 8-10 reps Triceps -kickbacks 3 sets 10 reps lying tricep extension 3-4 sets 10 reps day three back Bent rows and deadlifts 3-4 sets each 10 reps. also if you can do chins do as many reps as you can for 4 sets Day four Shouldes do shoulder presses barbell, 3-4 sets lateral raises and rear raises with dumb bells each 3 sets Shrugs as heavy as you can go . Day five legs easy here squats, leg ext and stiff legged deadlifts. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
wiggum Posts: 35 Joined: 2003/10/28	2004/01/01, 12:12 PM That looks good. I want to also do situps should i do situps and ab exercises on the day i have less to do? and how long should i stick with this routine? 8 weeks? or shorter?
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/01/01, 04:19 PM do abs 3 times a week nice slow reps I would stay with it 3 months or if you geel stale or over worked 8 wks is good -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
wiggum Posts: 35 Joined: 2003/10/28	2004/01/01, 11:58 PM For the abs i currently do one exercise for the upper abs and one for the lower abs crunches and leg lifts one day twisting crunches and seated leg tucks the other is 2 enough?
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/01/02, 07:40 AM sure but if it feels stale add more or add some reps change it up! -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!