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2002/04/15, 05:13 PM
hey i've been lifting for like 3 years now. i try new work outs all the time as it gets very boring. i work one muscle group a day, 5 days a week. i do my obliques one day, then the next day i do my abs. so mon. i would do abs, tuesday - bliques, then weds abs again. got it? monday i work my arms.
arms workout:
50 lbs for 12 reps
60 lbs for 10 reps
70 lbs for 8 reps
80 lbs for 6 reps
70 lbs for 12 reps
4 sets of 12 with 40 lbs. doing hammer curls
150 situps with 50 lbs accross my chest
tuesday chest workout
120 lbs for 12 reps
130 lbs for 10 reps
140 lbs for 8 reps
150 lbs for 6 reps
140 lbs for 12 reps
4 sets of 12 butterlfys with 40 lbs
50 reps of 1 blique excersice, then 50 of another on both legs so 100 reps total on each side
weds, shoulders
thurs back
friday, triceps
i just listed the first 2 with the ab and blique work outs. this any good? i hate running, so i dont. i work up a nice sweat this way though. i have 11 % body fat, i had 8 % over the summer when i ran, but i hated it, but it is going down...
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2002/04/15, 05:16 PM
..so from what I understand you only do 2 exercise per muscle group?
The setup you have is fine but just do 3-4 exercises..
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.o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
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2002/04/15, 05:30 PM
Situps are bad for my lower back...and actually, situps only work the hip flexors more than they do the abs. Try doing 150 crunches with weights on your chest instead. Make sure you pause for 1-2 seconds before coming back down. You probably won't be able to do 150 of these!
Do you do any other ab exercises besides the 3 you listed? You want to make sure you add variety so that you can hit all of the ab muscles.
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**_Robert_**
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2002/04/17, 05:22 PM
Hey Arnold. So that pic is you? HOLY SH*T it looks like you know what your talking about. Yeah I do like 12-10-8-6-12 of one excersie for say my arms, then I do 12-12-12-12 of another excersise for my arms. I do that everyday for each muscle group. So I should do that but add in like 1 or 2 more excersices? I am think of doing 12-10-8-6-12 for all the excersices, like 3 or 4 different excersises per muscle group using that rep group. Sound good?
To rpacheco, I meant crunches sorry. and I do use the weight. I don't know if I am doing the crunches right though. Like I only situp a little bit with a crunch right?
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2002/04/17, 05:48 PM
I don't think you're doing the crunches right if you're doing 150! You should be doing about 4 sets of 15-25 reps. If you do them correctly, you don't need to do very many before you exhaust the muscles!
I think what Arnold meant to ask was do you only do regular curls followed by hammer curls? If so, you should add a couple more exercises, like cheat curls, concentration curls, etc. Try incorporating some isolation movements as well as compound ones.
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**_Robert_**
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2002/04/17, 10:38 PM
hey i do the 12-10-8-6-12 adding 10 pounds each time, then right after that i do 4 sets of 12 with the same weight for hammer curls. should i also do like 2 more excerices doing 4 sets of 12 for my arms and for all my other muscle groups. also is doing 1 muscle group a day okay, like it won't prevent results or anything?
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