I need assist with my workout program?!
Question: okay so here is my current program i have 1 exercise per muscle group and i go to the gym 3 times a week....after every 3 weeks i want to change my program so i dont get bored....here is my current program
_____________________
(chest)dumbell bench press
(shoulders)dumbell shoulder press
(biceps)barbell bicep curls
(tricep)dumbell tricep extentions
(lats/back) dumbell rows
(lower back) back extention with plate
(abs) crunches
(quads, hams, glutes) leg press
(calves) calf raises
my question is can you please make a few programs for me (preferibly 3) so that i can alternate between them every 3 weeks
theese are the only muscles i want to work and please dont try to modify what i should do like a split program....or a 5 day week program...i just want a full body workout 3 days a week with one exercise per muscle group
thanks everybody...the person with the most programs and makes sense will get best answer
Answers: okay so here is my current program i have 1 exercise per muscle group and i go to the gym 3 times a week....after every 3 weeks i want to change my program so i dont get bored....here is my current program
_____________________
(chest)dumbell bench press
(shoulders)dumbell shoulder press
(biceps)barbell bicep curls
(tricep)dumbell tricep extentions
(lats/back) dumbell rows
(lower back) back extention with plate
(abs) crunches
(quads, hams, glutes) leg press
(calves) calf raises
my question is can you please make a few programs for me (preferibly 3) so that i can alternate between them every 3 weeks
theese are the only muscles i want to work and please dont try to modify what i should do like a split program....or a 5 day week program...i just want a full body workout 3 days a week with one exercise per muscle group
thanks everybody...the person with the most programs and makes sense will get best answer
i would suggest breaking it into sections.. chest and back, arms, legs... but if you want a full body workout what you have is good. you can just switch things up slightly every few weeks. maybe instead of DB bench do push ups or flies, or incline press. instead of shoulder DB press do it with a bar behind your head, maybe do should flies outward and frontward. for biceps try concentrations or the preacher curls. triceps try skull crushers or dips. lats try pull ups or pull downs wide grip or narrow grip. legs try squats, body squats with a big ball between you and a wall holding dumbells, lunges work good. anything works as long as your pushing yourself as hard as you can and your having fun. if it doesnt make you sore, try something else
Easy solution. Check out the following link and add it to your favorites. This site is an AWESOME source of information. You can learn about new exercises, programs, nutrition, etc.
Also, something I do, go to Barnes & Noble, grab a drink, and head to the fitness section of the books. Grab Arnold's encylcopedia of exercises, the recent work out mags, and READ. Take your girlfriend and kill two birds with one stone by knocking out the "us time".
Good luck!