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Anonymous
Benchpress, dips, and tricep extensions. 5x5 on the dips and tricep extensions, maybe more three or four sets of greater reps for the benchpress, unless you can get a spotter. You can add flys to that, since most people work out their chest and triceps on the same day. You can try close grip benches (targets the triceps more), but it doesn't sound like you're very proficient with weight lifting (not meant as an insult).
If you're going for strength, higher weight at lower reps and higher sets is better. If you're just going for size, then slightly higher reps and lower sets with slightly lower weight is better. Twice a week, 2 days at least between working them. Running after weight lifting is okay for weight loss, but not the best for gaining muscle. Good luck.
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