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Anonymous
In order of what they work and why you'd want to do them.
Benchpress: Chest, Triceps and shoulders Military Press: Shoulders, Triceps and upper pec. Deadlift: Lower Back, Hamstrings, glutes, abs (much more than crunches) forearms and neck. Squat: Quads, abs, lower back, hamstrings and glutes. The lower you go, the more ab you use. Dips: Triceps, chest and shoulders. Chinups: Upper back, arms and forearms. Lunges: Quads and glutes. One arm dumbell rows: Upper back, Forearms and biceps.
Avoid running, waste of time and energy.
My suggestion would be add atleast 20 pound of muscle, by eating alot of food, primarily proteins, cut your carb intake and keep fat at a sensible level (healthy fats only).
Ignore abs, they'll come with definition and if you try to cut down before you have the size, you'll be very dissapointed and you're nowhere near that fat right now, you just have such little ab mass that you'd need to be super sliced to have them show.
Good split, that I find works well for first 4 weeks, then you'll want to go into a slightly more intense one, is:
Monday: Leg exercises and arms. Wednesday: Chest, shoulders and biceps. Friday: Back exercises and triceps.
So monday you'd do your leg exercises, aswell as your curls and extensions (lying EZ bar extensions)
Wednesday bench,military, dips and curls
Friday, deadlifts, chinups, rows and extensions
I find squat, bench and deadlift respond well to a 5x5 at the start of the workout and do the rest as 8x3 (reps\sets)
Infact, as long as you train hard enough, that's all you really need for a long time to have ongoing growth, but it wont be optimal, but to know what would be best, I'd need to be with you etc etc, so yeah, you'll have to work the rest out for yourself.
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