Please help me with my question, nobody ever does?!
Question: thank you to everyone trying to help
in my current program i have 1 exercise per muscle group and i go to the gym 3 times a week....after every 4 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 4 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, also one of those sites where they show you the exercise name and how to do it would help
thanks everyone...most exercises gets best answer:)
Answers: thank you to everyone trying to help
in my current program i have 1 exercise per muscle group and i go to the gym 3 times a week....after every 4 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 4 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, also one of those sites where they show you the exercise name and how to do it would help
thanks everyone...most exercises gets best answer:)
While your programme is sufficient, you need to add more exercises. 1 is not enough. I know you don't want it modified but you are heavily relying on weights (which can easily lead to injury and, sorry, failure of the programme), so I would include standard exercises such as pushups (hands close together to target triceps more, hands further to target chest and shoulders), chin-ups (for the lats and back), squats (for the quads) etc. I've found it is good to do separate body part/s by day. For example, I do abs three times a week but I clump chest and shoulders together on one day, biceps and triceps on another etc. Go to about.com, locate the exercise/fitness section and you will find many helpful exercises there.
Make sure you don't work muscle groups consecutively as they need time to repair themselves.
i think the exercises u have listed are enough
Exercise is a chore, its not to relieve boredom its to help keep you in shape and stay fit.
I keep this in mind so that exercise doesn't become a fad to me where I can leave it because I'm bored of it, you should do the same thing too.
Take up a sport or a hobby like martial arts, skateboarding, dance or whatever to put those muscles to use.
What is your exercise goal? You say too don't want I split your days, but hay is how you rest your muscles- muscles grow when you are sleeping, not when you re working out. You'll just stagnate with tour uneducated and baselss idea if a workout.