Hi I аm аn 18 year ancient. I саn spend 60-90minutes a day аt thе gym. I need tο work literally mу whoele body out. (Biceps, Triceps, Chest, Back, Abs, Legs, Hamstrings)
Cаn аnу one suggest a ехсеllеnt workout routine fοr mе?
thanks a lot
WTF іѕ macerena?
Yουr probably still a beginner. Getting ѕtаrtеd οn a bodybuilding routine won’t dο уου аnу ехсеllеnt. Yου wουld see better consequences strength training. All thе best bodybuilders ѕtаrtеd out strength training (Ronnie Coleman, Arnold schwarzenegger, etc…)
Here іѕ a link οf hіѕ (Arnold’s)competitive weightlifting history:
http://www.gmv.com.au/default.asp?pageid=HOME&template=CONTENT&sid=283
Apparently, hе сουld deadlift over 700lbs іn hіѕ late teens…
Gеt ѕtаrtеd οn thе starting strength program, once уου gеt уουr strength up a bit, switch tο a hypertrophy point program. Yου wіll probably bе satisfied wіth уουr body bу thеn anyway.
http://startingstrength.wikia.com/wiki/FAQ
March 27th, 2010 at 3:30 am
the macarena
References :
March 27th, 2010 at 4:04 am
sure here is what i do:
Biceps: bicep curls(sure you know what that is) do reps of 12-15 in sets of 3 with a 30 sec break every 1 set.
Triceps: tricep extension, basicaly hold a dumbbell in the centre of your chest the raise your airm upwards untill your arm is at full stretch the slowly lower back down( use other hand to support if you need it ) i would say do 8-12 reps of 3 sets depending on how passionate your triceps are.
Chest:chest press ( you will need a bench) for this just lye on a bench have copy dumbells each side, hold dumbells so your fist is side on then push exhaling hold then result in them back inhaling. do 12-15 reps and 3 sets, rest is essential in this.
Back: upright row have two dumbbells, hold them by your waist then lift to your chest hold for 3 secs the release down slowly. 10-12 reps of 3 sets.
Abs: a huge effects not give of people know this but side bends, have
a dumbbell holding it on one side at full length of arm (so around your waist) stretch your arm with the dumbbell down to in this area your knee’s then pull back up. do around 15- 20 reps of 3 sets. works lower part of abs.
Hamstrings and legs: very simple does whole leg wide leg squat you know what a squat is just add a dumbbell on each hand
for a better result do power sets which is doing 2 exercises as 1 set so for example do
10 reps of bicep curls
10 reps of tricep extension
rest (thats 1 set)
then do another 2 sets
References :
me, im a fitness trainer/coach
March 27th, 2010 at 4:43 am
Your probably still a beginner. Getting started on a bodybuilding routine won’t do you any excellent. You would see better consequences strength training. All the best bodybuilders started out strength training (Ronnie Coleman, Arnold schwarzenegger, etc…)
Here is a link of his (Arnold’s)competitive weightlifting history:
http://www.gmv.com.au/default.asp?pageid=HOME&template=CONTENT&sid=283
Apparently, he could deadlift over 700lbs in his late teens…
Get started on the starting strength program, once you get your strength up a bit, switch to a hypertrophy point program. You will probably be satisfied with your body by then anyway.
http://startingstrength.wikia.com/wiki/FAQ
References :
March 27th, 2010 at 4:57 am
The exact body building workout for your upper body is one of the essential workouts. To know your body it is vital you know what you are capable of whilst at the same time you want to push yourself, reaching new limits and gaining the muscle you question.
When you work out your upper body, there are several muscle groups you must consider. The back muscles, shoulders, biceps, triceps and chest. Several workout regimes exist allowing you to switch and exchange your routine from time to time. So now you can get right into it.
You should never work on the same muscles two days in a row. A excellent way to split this up is by exercising your back and chest one day and then your biceps, triceps and shoulders the following day. For your chest, you can use a flat bench press, decline bench press, incline bench press or flat bench dumbbell flies, and many more. It is all in this area finding which workout system suits you best.
When you start to design a body building workout for your back, it is vital that you pay close attention to form. The smallest of slip-ups can have you out for several weeks if you suffer a back injury. Back workouts you should consider include bent over rowing, lateral machine pull downs, dead lifts, shrugs and hyperextensions.
Moving forward to your next day, you should be ready to initiation lifting exercises using your shoulders, biceps and triceps. For your shoulders, you should perform shrugs, the seated dumbbell press, repeated side lateral raises and alternate front dumbbell raises.
And for your biceps, you obviously need to do standing barbell curls, alternate dumbbell curls, incline dumbbell curls and preacher curls. The preacher curl involves you lifting a barbell whilst on a preacher bench.
The closing part of your upper body building workout is your triceps. For your triceps workout you can do standing cable press downs, triceps bench dips, overhead rope extensions and one arm dumbbell extensions.
For each of the exercises mentioned in the article above, you should make sure you fully know how to do them first. Poor awareness will not only prevent you from building muscle, but it can lead to injury.
References :
http://mywebfitness.com/