File :-(, x, )
Anonymous
Sup /fit/
New around these parts so I have a question to ask....
What should I do as far as lifting weights.

I am 5'10 and 147 lbs. I have lifted weights before and have rather powerful legs, but I need to focus more on my upper body. I get a good amount of cardio in a week (At least 8 hours) and don't have a problem with free weights as I have lifted a little before for track. Anyone got any plans?
>> Anonymous
Bench Press
Overhead Press
Barbell Rows
Chin-ups/Pull-ups
>> Anonymous
>>70262
Will this be good enough to work out my arms also?
>> Anonymous
>>70846
Yes. In b4 curlz and tricep pulldowns.
>> Anonymous
/fit/ should have a comprehensive sticky to cover:
-basic nutrition
-basic weightloss
-basic weightlifting
-how do i get _______? threads

we can't tell you how to lift every goddamned day.


weightlifting is focused aorund the 'big three'. these are the squat, the deadlift, and the bench press. you should base a workout on each of these, and split your lifting into a 3-day cycle, giving at least 48 hours before you work the same muscle groups again.

on deadlift day, you're focusing on the back and biceps. do pull-motion exercises. deadlifts, bent rows, pull ups, bicep curls, etc.

squat day is legs. squats, lunges, goodmornings, hamstring curls, calf raises, etc. abs can go here, since it's easy to comprehensively work the legs in less time than the other groups.

bench press day is chest, shoulders and triceps. you'll notice by now that triceps and biceps are split up. you should not have an 'arms' day. biceps and triceps are secondary muscles that don't do major work. use them in conjunction with muscle groups that make the same motion. bench press day: bench press, military press, tricep extentsions, incline press, shoulder raises.
>> Anonymous
>>70863

I like this hypothetical sticky more than the one up there now
>> rowerfag
amen, that sticky ought verily be vivisected so that ALL of its fail may be avoided in the future while maintaining it's win (what little there is)

in honor of this idea i have saged the nigh incurable cancer on /fit/'s frontpage yet again
>> Anonymous
>>70254

Yes planks are a very good abdominal exercise.
>> Anonymous
>>70863

Go to 7chan's /fit/ board. It has a massive sticky of win. All the info you would ever need. 4chan ought to just copy it.