Best arm/ab/shoulder exercises

[15yroldinNY]

Fixed link
Hey guys, a friend of mine(wizkid) hooked me up with a site called gymamerica.com
It shows all the exercises of the arm/ab/shoulders. I am 15 and looking to build some mass for football.
http://www.gymamerica.com/gti/exercise/exercise_animated_demo_index/1,4263,1_,00.html?
The link above is the link to all the exercises. I am wondering which ones you reccomend me to do, and should I do them all in 1 day worth of a workout or spread it out? It'd be great if someone could please design a workout for me with the above links exercises.
I am 5'8 160, and I can only rep 120 on the bench. I can do 25 on the dumbbell curls repping, and benching.
Thats the most info I can think of right now. I take a protein shake also.
Thanks a lot!
This site is hot.

 

[15yroldinNY]

Include back, chest, and legs also

Include the back,chest, and leg workouts also please. Which exercises are the best and most effective, how I should split them up etc..resting days etc.

 

[15yroldinNY]

bump

 

[Devon1299]

15yrold, hook me up

hey, could you hook me up with a user login and pw, so I could check out the information and give ya some comments? ty E-mail me at [email protected]

 

[15yroldinNY]

Now check

Now try bro.

 

[15yroldinNY]

Any help?

 

[15yroldinNY]

Is this question on the right board or should it be on a different board? Sorry.

 

[XXX-Ray]

Monday

Chest

4 sets incline benchpresses 8-10 reps
4 sets incline dumbbell presses 8-10 reps
4 sets inline dumbbell flyes 8-10 reps
4 sets cable flyes 8-10 reps

rest 2 min. Between sets

Calves

4 sets calves raises in legpress machine 12-15 reps
4 sets standing calves raises 12-15 reps

Wednesday

Shoulders

4 sets shoulder presses 8-10 reps
4 sets machine shoulder presses 8-10 reps
4 sets upright rows 8-10 reps

Back

2 sets one arm machine rows 8-10 reps
2 sets bent over barbell rows 8-10 reps
2 sets t-bar rows 8-10 reps
2 sets cable rows 8-10 reps
2 sets one arm dumbbell rows 8-10 reps

Friday

Biceps/triceps

4 supersets

lying tricep extensions / standing barbell curls

4 supersets

triceps cable pressdown / seated incline dumbbell curls

4 supersets

overhead tricep extensions / standing dumbbell curls

legs

3 sets squad 8-10 reps
5 sets leg presses 8-10 reps
4 sets leg extensions 8-10 reps
3 sets leg curls 8-10 reps

 

[15yroldinNY]

Thanks XXx ray. I can workout though 5 days a week, so I want to do a 5 day plan. I also would like to do biceps and triceps in the same day.
How does this look
Monday: Cardio/Chest/abs
Tuesday:CardioBiceps/Triceps
Wednesday:CardioBack
Thursday:Cardio/Legs
Friday:Shoulders/abs
Saturday:Rest
Sunday: Cardio

 

[Drifter]

I guess I should put my .02 in since I'm not a big fan of what xxx put down.

Mon- Legs

3 sets Squats 6-10
3 sets Deadlifts 6-10
3 sets Leg Press 4-10
3 sets Leg Curls 6-10
3 sets Standing Calves 8-15*
3 sets Seated Calves 8-15*

Tues - Chest

3 sets Incline Press 4-10 (can change the order of the first 3 exercises)
3 sets Flat Bench 4-10
3 sets Dips 4-10
3 sets DB Press (incline or flat) 6-10
3 sets DB Flyes (incline or flat) 8-12

Wed - Back

4 sets Chins to failure
3 sets T-bar row 4-10
3 sets One Arm Rows 6-10
3 sets Lat Pulldown 6-10
3 sets Back Extension 8-12

Thurs - Shoulders

4 sets Military Press 5-10 (either BB or DB)
3 sets Arnold Press 6-10
3 sets Reverse Pec Deck 6-10
3 sets Cuban Rotations 8-12 ^
3 sets Single Arm External Rotations 8-12 ^

Friday - Arms

4 sets Close Grip Bench Press 4-10
3 sets Skullcrusher 5-10
3 sets Tricep Pushdown 4-10
4 sets Barbell Curl 4-10
3 sets Incline DB Curl 6-10
3 sets Hammer Curls 6-10

*can do calves on arm day if you want

^ here are the links for these shoulder exercises

http://www.testosterone.net/html/52balan.html
http://www.testosterone.net/html/body_145shldr.html

Try this out for a while and see what you think. If your diet is on and you aren't gaining the you can bring up the sets to 4 but I think this is enough. Feel free to change the order up somewhat but make sure you are doing the compound movements first in your routine. You can also add and remove some of the exercises but try not to change too much up until you aren't seeing progress. Also this program shouldn't take much longer than 45 min. which is optimal.

The reason I put arms on friday and legs on monday is that your arms will have enough time to recouperate and not interfere with a proper chest/back routine. Alternately, you can put arms on Thursday and Legs on Friday if you want. Abs you can add anywhere you want in here but I wouldn't do them the day before legs since they are stabilizer muscles and might affect the safety of your squat and deads.