I'm wondering exactly how long I should lay off the training, and how often I should check to see if I can start again, and lastly how long to stay off the curling till it's safe again, and also, what I should do to check to see if it is safe again.
(Oh, and never did anything special with my biceps to get them so far ahead of the rest of my body. I just worked them out like the rest and they shot ahead. Too far ahead it would seem.)
The idea was just to isolate as many muscles as possible.
Also, what I've been doing is just doing 8 to 12 reps, and when I can do more than 12 I add 5 pouinds, if I can only do less than 8 take weight off. But I've read something about calculating the weight you add by percentages of your maximum or something like that.
Any critiques, suggestions of addition's subtractions, rearranges. How long I should do the stretching and if I picked out the right ones.
Monday's routine wrote: Monday: Chest & Back
Stretching: Behind Head Chest Stretch.
Exercise:Bench Press
Warm up set
2 sets, 8-12 reps
Exercise:Incline Bench Press
Warm up set
2 sets, 8-12 reps
Stretching: Standing Side Reach
Exercise: Bent Arm Pullover (Dumbbell)
Warm up set
2 sets, 8-12 reps
Stretching: Fixed Bar Back Stretch
Exercise:Cambered Bar Lying Row
Warm up set
2 sets, 8-12 reps
Wednesday wrote: Wednesday
Legs & Abs
Stretching: Seated Glute Stretch
Exercise: Barbell Deadlift
Warm up set
2 sets, 8-12 reps
Stretching: Lying (Prone) Quadriceps Stretch
Exercise: Barbell Full Squat
Warm up set
2 sets, 8-12 reps
Stretching: Lying Hamstring Stretch
Exercise: Straight Leg Deadlift
Warm up set
2 sets, 8-12 reps
Stretching: Lunging Straight Leg Calf Stretch
Exercise: Barbell Standing Leg Calf Raise
Warm up set
2 sets, 8-12 reps
Stretching: Kneeling Hip Flexor Stretch
Exercise: Weighted Roman Chair Sit-up
Warm up set
2 sets, 8-12 reps
Stretching: Kneeling Abdominal Stretch
Exercise: Weighted Crunch
Warm up set
2 sets, 8-12 reps
Stretching: Pretzel Stretch
Exercise: Dumbbell Side Bend
Warm up set
2 sets, 8-12 reps
Friday wrote: Friday
Arms & Shoulders
Stretching: Lying Front Deltoid Stretch
Exercise: Barbell Military Press
Warm up set
2 sets, 8-12 reps
Stretching: Side Deltoid Stretch
Exercise: Dumbbell Lateral Raise
Warm up set
2 sets, 8-12 reps
Stretching: Rear Deltoid Stretch
Exercise: Dumbbell Lying Rear Lateral Raise
Warm up set
2 sets, 8-12 reps
Stretching: Overheard Triceps Stretch
Exercise: Dumbbell One Arm Triceps Extension
Warp up set
2 sets, 8-12 reps
Stretching: Standing Bicep Stretch
**avoiding this excercize until further notice**
Exercise: Dumbbell Curl
Warm up set
2 sets, 8-12 reps
**avoiding this excercize until futher notice**
**avoiding this excercize until further notice**
Exercise: Barbell Preacher Curl
Warm up set
2 sets, 8-12 reps
**avoiding this excercize until further notice**
Exercise: Barbell Reverse Curl
Warm up set
2 sets, 8-12 reps
Stretching: Single Arm Wrist Flexor Stretch
Exercise: Dumbbell Wrist Curl
Warm up set
2 sets, 8-12 reps
Exercise: Dumbbell Lying Pronation
Warm up set
2 sets, 8-12 reps
Exercise: Dumbbell Lying Supination
Warm up set
2 sets, 8-12 reps