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Author	Topic: need help for gym program
Jez Amateur Bodybuilder (Total posts: 4)	posted August 12, 2000 08:48 AM I am 19 college student and i started working out half a year ago.. I did not have a program back then.. and i have been reading magazines and make my own program which i want to improve upper body.. if anyone can help me to see whether it fits or have comment on this program .. will be greatful.. Mon: Aerobic(Step and Sculpt)-Rest Tues: Bicep -Seat Alternative Curls(3 set) -Standing Twist Curls(3 set) -Concentrate Curls(3 set) Tricep: -Standing overhead curls(3set) -Bentover extension(3 set) -Supine Curls(3 Set) Forearm: -Hammer Curls(3) -Palm Up wrist curls(3) -Parlm down wrist curls(3) Wed: Back: -Stiffed leg deadlift(3) -Standing Shrug(3) -single arm rows(3) Shoulder: -Military Press(3) -Palm in Dumbbell Presses(3) -Literal Dumbbell Raises(3) Chest: -Bench Press(3) -Flat Bench Flyes(3) -Push up Thurs: aerobic +Rest Friday:Bicep/Tricep/Chest(same Routines as before) Sat: Back/Shoulder/Bicep Sun: Running, Cardio workout I am trying to improve my chest and arms size and i am 168 cm, 62 kg so quite light..which makes me harder to gain size.. what supplement would you recommend? People said i am still quite young for prohormone supplements so stick me whey protein drinks and food(they said as my body type i should drink the shake that have more carb than protein to build muscle).. i want to add some more chest exercise to other days too..but i need comment from you guys as what to change and to keep..is it true that you should not work out everyday and work the same part?.. thanx IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 1710)	posted August 12, 2000 09:43 AM where is the leg workout?? and biceps 4 times a week..man you cant do that. you want to improve your upper body..but with this kinda training you dont let it get enough rest to grow..you jst keep tearing down and tearing down..no growing whatsoever.. ------------------ "Pain, is just weakness leaving your body" "...damn you for not giving my TEST" - Metallica "After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest "Lets put some weight on the bar.." - Shawn Ray IP: Logged
adawg78 Pro Bodybuilder (Total posts: 113)	posted August 12, 2000 11:25 AM yeah i agree...sorry to tell you this but you need to start over in making a program. you need to add legs in there and you're tearing your arms apart. look on the board for some good ideas for splits. way too many people on this board are overtraining. you grow when you rest, not when you train people. IP: Logged
The Canadian Oak Amateur Bodybuilder (Total posts: 98)	posted August 12, 2000 11:40 AM ill trow a routine together quickly u decide reps and sets and put abs where u like mon chest/tri's flat bench incline bench inclien db press db flys skull crushers close grip bench tricep push downs rest wed back/bi's deadlifts bent over bb rows bent over db rows seated cable rows wide grip pull downs-front or back i do both t-bar rows wide grip pull ups standing bb curls incline db curls decline db curls rest fri legs/shoulder/traps squats leg press leg extensions stiff leg deadlifts lying leg curls standing leg curls seated calf raises standing calf raises overhead bb press overhead db press side laterals bent over laterals db shrugs bb shurgs upright rows if you do that once a week you will get good gains and with all those days off will give u good rest,its a decent routine i think some may disagree and say its to much but i dont think so good luck ------------------ Milk is for babies when you grow up drink beer IP: Logged
Dirk Diggler Pro Bodybuilder (Total posts: 124)	posted August 12, 2000 11:53 AM is it not true that squats alone will increase upper body strength and size ?? IP: Logged
The Canadian Oak Amateur Bodybuilder (Total posts: 98)	posted August 12, 2000 12:55 PM thats true squats are a total body exercise ------------------ Milk is for babies when you grow up drink beer IP: Logged
MrMuscle Pro Bodybuilder (Total posts: 1710)	posted August 12, 2000 05:31 PM Jesus Oak..16 exercises??? ------------------ "Pain, is just weakness leaving your body" "...damn you for not giving my TEST" - Metallica "After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest "Lets put some weight on the bar.." - Shawn Ray "IT DOESN'T MATTER" - The Rock IP: Logged
adawg78 Pro Bodybuilder (Total posts: 113)	posted August 12, 2000 05:47 PM yeah that's a hell of a lot of exercises, especially for someone who is relatively new and obviously not juicing. but ok it gives the basic idea. IP: Logged
Jez Amateur Bodybuilder (Total posts: 4)	posted August 12, 2000 08:25 PM hey! thanx guys for advice.. 'cause i am new to this stuff and ur advices will be very helpful..so you think training 3 times a week with only exercise each body part once a week is enough? thanx for your commment IP: Logged
The Canadian Oak Amateur Bodybuilder (Total posts: 98)	posted August 12, 2000 09:37 PM i do that once a week myself i break it up into 4 days,16 exercises is alot yes but i dunno ive been progressing fine from it,im only 16 no juice just natural test,i might cut it back cuz im hella sore after and usually barf haha ------------------ Milk is for babies when you grow up drink beer IP: Logged
sour jerk Pro Bodybuilder (Total posts: 351)	posted August 14, 2000 12:23 AM sorry jez but stiff leg deadlifts are for the hamstings.. you need a trainer..(im cheap)...lol..j/k sourjerkkkkkkk IP: Logged