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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.
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