Can anyone help me with a body building workout?!
Question: I've been working out for a couple months, haven't seen the results I expected. anyone know some good exercise routines for arms chest shoulder and back
Answers: I've been working out for a couple months, haven't seen the results I expected. anyone know some good exercise routines for arms chest shoulder and back
You really need to do a split program. So for example:
Day 1: Chest and Biceps
Bench Press 3x6-8
Pec Flies (Butterfly) 3x6-8
Dips 3xtil failure with body weight
Preacher Curls (dumbell or EZ Bar) 3x8-10
Hammer Curls (can be done across the body or straght in front) 3x8-10
Day 2: Rest or cardio
Day 3: Back and Triceps
Chins 3x6-8
Lat Pull down (close grip palm up) 3x6-8
Seated Row 3x6-8
Deadlifts 3x6-8 (be careful, dont lift too heavy, you will be tired at this point)
Skull Crushers 3x6-8
Tricep Pull Downs 3x6-8
Day 4: Legs
Leg Press 3x6-8
Leg Extensions 3x6-8
Leg Curl 3x4-6
Stiff Leg Deadlifts 3x4-6
Calf Raises 3x8-10
Day 5: Rest or Cardio
Day 6: Shoulders and Cardio
Military Press 3x6-8
Upright Row 3x6-8
Lateral Flies 3x6-8
Rear delt flies (butterlfy machine or laying down with dumbells) 3x6-8
Day 7: REST
Don't overdo anything, if it doesnt feel right then change something, this is just a guide. Lower reps as you please and vice versa. If you feel lethargic then you are probably overdoing it, you don't want to overtrain.
Diet is also a key factor, so keep Protein and Carbs high, while fats lower. e.g 30%Protein/50%Carbs/20%Fats.
Carbs should be gained from fibre rich veggies such as broccoli, carrots, beans. And also from potatoes, rice and pasta, grains.
Protein from chicken, turkey, eggs, beef, lamb, Supplements, Cottage Cheese, Nuts, FIsh
Fats should be Nuts, Fish, olive oil, canola oil, grains
Hope this all helps, its very broad, but should give you a leg up into bodybuilding. Have fun and Eat Clean.
just work each muscle once a week.... a vareity of exercises...
pushups, pull ups and full body lifts.
Start reading magazine,books, and watch video work-out. Muscle takes time to build, don't worry about getting big. Exercise wisely, eat right and eat lots of lean protien meat.
No fast FOOD!!!!!