ExRx.net

Exercise Prescription on the Net
It is currently Tue Sep 23, 2014 5:27 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 16 posts ]  Go to page Previous  1, 2
Author Message
 Post subject: Re: New and need help.
PostPosted: Sat Apr 05, 2014 7:16 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
jaredkforbes wrote:
robertscott See that is were my problem lies. I dont know all the different workout routines, or the different techniches in general.


well it's not so much about knowing routines, because you're just picking like 4 exercises per muscle group and doing those on the corresponding days. So, for example.

Chest & Triceps
-Barbell Bench: work up to a heavy set of 8 (what this means is to start with a weight you can do 8 reps with easily, then gradually add more weight each set until you do 8 reps with a weight that would maybe allow you to do 9, but not 10. See what I'm saying)
-Incline Dumbell Press: 5 sets, 8 - 12 reps
-Machine Flyes: 3 sets 10 - 15 reps
-Dips: 3 sets as many reps as possible
-Tricep Pushdowns: 3 sets 8 - 15 reps
-Overhead Cable Extensions: 3 sets, 8 - 15 reps

Back & Biceps
-Pulldowns: 4 sets, 8-15 reps
-Dumbell Rows: 4 sets, 8 - 15 reps
-Close Grip Pulldowns: 3 sets, 10 - 12 reps
-Chest Supported Row, 3 sets 10-12 reps
-Hammer Curls: 3 sets, 8 - 12 reps
-Cable Curls: 3 sets, 8 - 12 reps

Legs:
-Back Squat: Work up to heavy 8, similar to how you did with the Bench Press
-Front Squat: 4 sets, 10 - 20 reps
-Romanian Deadlift: 3 sets, 20 reps
-Leg Curls: 3 sets, 8-12 reps
-2 abs exercises of your choice

Shoulders:
-Rear Delt Flye: 3 sets, 10-30 reps
-Lateral Raise: 3 sets, 10-20 reps
-Machine Shoulder Press: 5 sets, 8-15 reps
-Face Pulls: 3 sets, 8-15 reps

And that would do it. Basically what I've just shown you there is a very generic, bodybuilding routine. You could use that as a template to design your own, or just use what I've written. It really is just a case of picking 4 exercises or so per muscle group. Try and think about what movements would compliment each other when you pick them.

Or you could just do the routine I posted, it's up to you


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 16 posts ]  Go to page Previous  1, 2


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 4 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group