What are some good upper and lower body workouts?!


Question: I need an actual workout to go by, (ie bench, flies, etc)
Please dont say do some push ups or whatever.
Are there any websites with good workout plans?
Also what is a good weight gaining/protein supplement?


Answers: I need an actual workout to go by, (ie bench, flies, etc)
Please dont say do some push ups or whatever.
Are there any websites with good workout plans?
Also what is a good weight gaining/protein supplement?

Bodybuilding.com all you need to know you will find in the many thousands of articles.

I managed to get myself 10kg whey concentrate for about $170 Australian and that is like 6 months or more worth...

http://www.bodybuilding.com/fun/rudy6.ht...

Here is one article that I have been using as I think all you need is a pair of dumbbells.

Weight gainer is just crappy empty calories good for becoming fat but not gaining muscle.

Monday

Lying press 5kg each
lying Flys 5 kg each
Lying Tricep Etensions 5 kg each
Abdonimals Crunches 5 kg

Wendnesday
Overhead press 5 kg
Lateral Raise 5 kg
Biceps curls 5 kg each
Wrist Curl 5 kg each

Friday
Squat 10kg each
lunge 10kg each
Stiff leg Dead lift 10kg each

This is what I started off with and then I have been just adding more and more weight.

This is my workout:
Hang Clean 4x5
Front Squats 4x10
Back Extension 4x10
Lat Pulldown 4x10
Push Press 4x10
Bench Press 4x10
Horizontal Pullup 4x10
4 pt plank 4x45 sec.
It is a functional training workout that i got from the men's health power training book. It takes about an hour to complete but it works both lower and upper body.I would recommend buying the book ot has a bunch of really good exercises that all work really good.





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