Fitness.com The Global Fitness Community
Fitness.com The Global Fitness Community


Page 2 of 2 FirstFirst 12
Results 16 to 19 of 19
  1. #16
    Join Date
    May 2016
    Location
    USA
    Posts
    18
    Quote Originally Posted by Goldfish View Post
    It honestly looks to me like you've just picked a list of your favourite exercises, rather than really thought about "What do I need?" and "What don't I need?" The fact that you only have 3 exercises for legs when you have many more for each upper body muscle speaks volumes. I'd recommend a more balanced approach. Here's a more reliable template for you, that should allow you to have a pretty well-balanced routine, which will help you gain muscle all over and reduce the risk of injury.

    Upper Body:
    - 2 compound pushes
    - 2 compound pulls
    - 1 biceps and 1 triceps
    OR
    - 1 anterior delt, 1 medial delt and 1 rear delt

    Lower Body:
    - 2 quad/knee-dominant lifts
    - 2 glute-ham/hip-dominant lifts
    - 1 calves
    - 1 abs

    So, an upper body workout might look like:
    - Bench press
    - Incline DB bench press
    - Pull ups
    - Rows
    - Barbell curls and dips OR
    - DB overhead press, face pulls and lateral raises

    And a lower body workout might look like:
    - Front squats
    - Back squats
    - RDLs
    - Leg curls
    - Standing calf raise
    - Woodchops

    Do upper and lower each twice a week, possibly using alternating exercises each time (eg I do bench press and close grip bench press on Tuesday, and incline bench press and overhead press on Friday), work progressive overload, and eat. 4x12 for everything is fine, although you may find some exercises respond better to higher or lower rep ranges, or you may benefit from practicing periodisation (eg spend 1 month doing 4x12, then the next month doing 4x8, then the next month doing 5x5 (compounds only)). There are lots of options here. The main thing is to make sure you balance right with left, top with bottom, front with back; build strength in the rep range chosen; and eat enough to gain about 0.5-1lb/wk.
    I certainly agree with Goldfish!

  2. Google
  3. #17
    Join Date
    May 2016
    Posts
    25
    I think this workout plan is great. I have to try it for my self.

  4. #18
    Join Date
    Jul 2016
    Posts
    1
    hi guys
    I have a problem with set weight. Now I'm 75 inches and 188 lbs, but my goal is 200 lbs.
    I training 6 times for a week, eat only proteins food, but I think it's non-effective without steroids preparates. What do you think about this? My friend advised me get the order on thepharmacom.com. Do you know anything about this site and it production? And please recommend me what is the best steroid for begginers.
    Thanks)

  5. #19
    Join Date
    Jul 2016
    Posts
    1
    Quote Originally Posted by DenSmith View Post
    hi guys
    I have a problem with set weight. Now I'm 75 inches and 188 lbs, but my goal is 200 lbs.
    I training 6 times for a week, eat only proteins food, but I think it's non-effective without steroids preparates. What do you think about this? My friend advised me get the order on thepharmacom.com. Do you know anything about this site and it production? And please recommend me what is the best steroid for begginers.
    Thanks)
    Wow, I buy my test here too. Good choice.
    What do you buy in this shop?
    And show your results, if you can.
    P.S This was my first order
    Name:  123.jpg
Views: 36
Size:  157 Bytes

Page 2 of 2 FirstFirst 12

Similar Threads

  1. Replies: 3
    Last Post: Apr. 12/07, 06:39 AM
  2. Replies: 7
    Last Post: Nov. 01/06, 05:34 PM
  3. How do you increase your wrists size.
    By aintFRESH in forum Body Building
    Replies: 9
    Last Post: Aug. 23/05, 05:58 AM
  4. What workouts should i do to increase chest size
    By aintFRESH in forum Weight Training
    Replies: 1
    Last Post: Jul. 22/05, 02:47 PM
  5. Age and muscle size
    By Jonathan in forum Weight Training
    Replies: 5
    Last Post: Jul. 11/05, 03:48 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Body Building | Supplements | Weight Loss | Sports |