View Full Version : so i wanna start liftin a bit


VulgarTheClown
06-13-2003, 01:30 AM
I wanna build some mass not to much tho

i also wanna tone uo


problem, I KOW NOTHING ABOUT WEIGHTS

HELP

Tom
06-13-2003, 07:25 PM
Bodybuilding routine:

4 day split

First: Chest/ tri's

3 sets of Flat Dumbbell presses: 12, 10, 8
3 sets of Incline Dumbbell presses: 12, 10, 8
3 ses of Decline Dumbbell presses: 12, 10, 8
3 sets of dumbbell flyes, or pec dec: 12, 10, 8

Tris: Close grip BP, 3 sets
pushdowns, skull crushers, 3 sets. Once you get more advanced i would start doing JM presses.

Second day: Legs, Abs
3 sets: 12,10,8 Squats, go down so knees are bent to a 90 degree angle
Leg Extentions: 3 sets, 12, 10, 8
Leg Curls: 3 sets, 12 ,10 ,8
Calf Raises: 3 sets, 12, ,10, 8
Abs: I usually do 4 sets of weighted situps, where you lay on the decline bench.
For Obliques <sp maybe>, side bends, 2)get a broom stick and twist

Third: Shoulders/Traps

Military Press: 3 sets on Olympic bar, 12, 10 ,8: You can also you Dumbbells also.
-Front Raises- 3 sets of Dumbbell raises: 12, 10, 8
-Bent over Lateral raises- (I dunno if that's what they are called)
THey are for your rear delts- usually do 3-4 sets, 12,10,10, 6-8
Another Rear delt exercise is: Reverse pec dec, works back and rear delts

Traps: Usually do 4 sets of dumbbell shrugs, 10-15 each

Forth: Back/Bi's

Deadlifts: 3 sets, 12, 10, 8
Bent over rows (Upper back)- 3 sets, 12,10,8
Back rows: Also works upper- 3 sets 12 10 8

Biceps: Straight Bar curls 3 sets 12, 10, 8
Concentration curls 3 sets of 12, 10, 8

That's basically a decent workout routine imo. Others can add their opinion.

Stain
06-13-2003, 09:19 PM
Tom is correct

VulgarTheClown
06-14-2003, 03:02 PM
you got pics of some of these work out?

explinations?

Tom
06-14-2003, 05:17 PM
http://www.joeskopec.com/assist.html
there are some vid's there.

Curly Howard
06-14-2003, 06:22 PM
http://www.chap.com/wht-ref.htm

VulgarTheClown
06-15-2003, 02:58 AM
thanks guys