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How is this exercise program

c2sellit Posts: 44 Joined: 2003/03/06	2003/09/17, 10:28 PM Yeah going for the upperbody now Bench Press 1x12 1x10 1x6 1x5 1x4 1x8 Bicep dumbell curl 1x10 1x8 1x10 Bicep barbell curl 1x16 1x12 1x8 1x6 1x5 1x4 1x8 One arm dumbell rows 1x10 1x8 2x6 Crunches 2x20 Is that a good upperbody program or should I change it thats the one I have been using for a matter of weeks and I do that routine on monday-wednesday-fridays and do cardio on the opposite.
Carivan Posts: 8,542 Joined: 2002/01/20	2003/09/17, 10:30 PM Looks good, but what about shoulders and fore arms? I would add more for chest, and triceps also. Have you tried a program here on FT? -------------- Beleive you can, and you are halfway there. Ivan Montreal Canada (aka SpongeBob Square Pants to some!)
c2sellit Posts: 44 Joined: 2003/03/06	2003/09/17, 10:41 PM I've looked but I cant come up with what is right. Im working on a bad tricep now so I have been taking it easy. Got any suggestions to throw in their?
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/18, 01:28 AM How many days do you have to spend on workouts? Are you just doing an upper body/lower body split? If you have the time to invest in a routine that has 3 different exercises for each major muscle group, this seems to be the average for workouts. The programs here on FT are getting rave reviews. You should try one for a while. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/18, 10:25 AM Are you doing ascending weight with that routine? Seems like a lot of sets per exercise. I think it would be more beneficial to do 3 sest of two different chest exercises, maybe at different angles. Your biceps don't need as many sets as your chest, either. Try doing dumb bell or barbell curls, and throw in some hammer curls, for different emphasis or preacher curls for a little more isolation. Put in overhead dumb bell presses, unless it bothers your triceps - you want to at least work your triceps with some light weight so they don't get too 'sticky'. Are you doing lower body? What do you have access to? Are you working out at home? You might want to add some reverse dumb bell flyes or bent over rows - it seems you work chest more than back - you don't want to be too imbalanced, and don't forget some back extensions or supermans on the floor - strong abs are no good if you have a weak lower back, they need to be balanced. Good luck!
c2sellit Posts: 44 Joined: 2003/03/06	2003/09/18, 10:47 AM I start with light weights and add more each rep. Would you be willing to write up a plan for me FT plans dont seem to have anything Id like. Im only working the upperbody my legs are big enough. Also im working at home and have a weight bench w/ leg developer w/ no preacher curls bench just a thing for a barbell for bench press and the leg developer.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/18, 10:55 AM What are your goals? Are you female or male? You haven't filled out your profile. FT has an at home option for workouts, but if it isn't sufficient I will help you design a plan. -------------- Challenge + Consistency = Results
	2003/09/18, 10:55 AM What are supermans??
c2sellit Posts: 44 Joined: 2003/03/06	2003/09/18, 11:06 AM My goal would be to gain muscle and shed the fat that covers it and be "ripped" I am male. I've looked at the home workouts. Im looking to build muscle and looking for a plan to work and stick to. Right now My biceps are 13" Waist-32" Wrists-6" forearm-11" chest-35" Im looking to gain some size in those areas of muscle not fat.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/18, 03:04 PM I assumed you were a guy since usually guys are the ones who only want to work their chest and arms. Even if your legs are 'big enough' you should still work them out once a week. I think most would agree. Good luck. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
c2sellit Posts: 44 Joined: 2003/03/06	2003/09/18, 03:42 PM Which is why im looking for a good plan.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/19, 01:29 PM Supermans are a back strengthening move where you lie face down, arms extended to the front, and lift opposite arm and leg off the ground (not too high) altenrnating sides, in a controlled manner. You can also do both arms and legs at the same time, which looks like you are flying, hence the name, superman. C2sellit, how long have you been lifting weights?
c2sellit Posts: 44 Joined: 2003/03/06	2003/09/19, 04:00 PM A few months now tonight though im going to pick up a new weight bench. http://www.walmart.com/catalog/product.gsp?product_id=1958219&cat=49039&type=21&dept=4125&path=0%3A4125%3A4134%3A49039 It's on sale for 50 bucks and it will help me keep some of the exercises in correct form. So it should be pretty descent.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/20, 11:20 AM If you have been lifting for a few months, you can still benefit from a pretty basic upper/lower body split routine. When you first stasrt lifting it is really enough to do 2-3 total body workouts a week, using mostly large, compound movements. This gives your joints and tendons a chance to adjust and eases your body into the new program. The next level of progression is usually to split those movements into two workouts, upper body one day, lower body the next. Lifting maybe 4 days a week. In this pahse you would add some additional exercises for the large muscle groups, isolation is still not a necessity becasue your smaller muscle groups are getting worked with the large movements. The next phase of progression is a larger split - where you either go to a push/pull routine or chest and triceps, back and biceps, legs and shoulders, with abs thrown into the mix a few times a week. The ways to split a routine are endless. You would benefit from an upper body/lower body split at this time. Even though you say your legs are big enough, you need to work them to keep them strong and functional. If you want to prioritize a muscle group - hit it first in your workout when you are freshest. Here is a good upper/lower split that will hit all of your muscle groups and can be done at home. Upper body - warm-up 5 minutes running inplace, jum