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gymn workout
ben
ok, this is my workout try it and see if you like it, you will need more equiptment, or to visit a gymn, or you could find the alternative excersizes to the ones i suggest that you can do with dumbells (ie/ benchpress becomes frenchpress) You do 3 sets of increasing difficulty, the lightest weight first at 12 repititions, add some weight and do 10 repititions, and finally do a set of 8 repititions with a weight that is almost to hard to lift 8 times. This is called entropy and will increase your muscle size. Repeat this process for each excersize and your sorted. Additionally to doing the weights I also do half an hour on the excersize bike and 100 crunches (like sit ups) everyday.
Mondays Chest: benchpress, flypress, incline fly press.
Tuesdays Back (Trapezius): Lateral pulldowns, upright rowing, rowing machine, horizontal rowing.
Wednesday Tricepts: Tricept extensions, skull crushers, kickbacks.
Thursday Bicepts: curls, concentration curls and eazy curl bar to hit the peaks.
Friday Shoulders (Deltoids): Shoulder press, and lateral raises, inverse fly press, shrugs.
Saterday/Sunday Legs: Leg extensions, squats, claf raises, wide squats.
Repeat for a month and see the results.
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