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Thread: heres my plan

  1. #1
    jsimon's Avatar
    jsimon is offline Associate Member
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    heres my plan

    M- chest,triceps
    T- legs,calves
    W- Off
    Th- back,biceps
    F- shoulder,traps
    S- abs,forearms
    S- Off

    for chest im doing
    Flat Bench,Incline,Decline(somtimes barbells on flat bench)
    3 sets of each
    10
    8
    6

    for triceps I do
    Close Grip, Pulldowns, Dips, Skull crushers, and behind the head dumbell lifts
    sitting.

    I only do 3 of these excersises, but mix it up weekly.

    Legs, I do Squats, leg presses, calf rasies, and the rest are all done on nautlis machines,
    any other suggestions for legs? what can i do for my ass.

    AB's I do 3 sets of 12 forward crunches,side crunches, and somtimes lef raises on the floor.

    For back I do deadlifts, LAt pull-downs, and pull ups wide grip.
    and I do somthing when I lean over on a bench and pull a dumbell up.
    Any other suggestions?

    Biceps I do Barbell lifts....Dumbell curls standing, sitting curls against the inner leg and thats about all. Having trouble with getting Bicep to grow.
    IF anyone can give me a good bicep workout to get my arms bigger let me know please.

    For traps, all I do is shrugs,
    Shoulders latteral raises.

    I have no clue what to do to forearms.

    Anyways, heres my plan IF anyone can give me sets and what to do for body parts let me know.

    Thanks Bros

  2. #2
    seanw's Avatar
    seanw is offline Banned
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    You might find this helpfull for different excercises and seeing how to do them http://www.abcbodybuilding.com/

  3. #3
    brew035's Avatar
    brew035 is offline Associate Member
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    Quote Originally Posted by jsimon
    M- chest,triceps
    T- legs,calves
    W- Off
    Th- back,biceps
    F- shoulder,traps
    S- abs,forearms
    S- Off

    for chest im doing
    Flat Bench,Incline,Decline(somtimes barbells on flat bench)
    3 sets of each Incline-10,8,6 till failure (heavy)
    10 Flatbench barbell or dumbell-10,8,6 till failure (heavy)
    8 Flys Incline-10,8,6 till failure (focus on the stretch)heavy
    6 Decline dumbells-10-8-6 till failure (heavy)
    Wait 2 to 3 min before next lift

    for triceps I do
    Close Grip, Pulldowns, Dips, Skull crushers, and behind the head dumbell lifts
    sitting. Skull crushers superset with close grip-10,8,6 f
    till failure
    Rope pressdowns-10-8-6 till failure heavy
    French presses or dips 10,8,6 till failure

    I only do 3 of these excersises, but mix it up weekly.

    Legs, I do Squats, leg presses, calf rasies, and the rest are all done on nautlis machines,
    any other suggestions for legs? what can i do for my ass.
    Extensions (warm up) 12,12,12,12 moderate weight
    Leg curls-12,10,10 or 8 till failure (heavy)
    Squats-15,12,10,8 till failure (heavy)
    calves-12,10,8,6 heavy pause at bottom for 2 seconds then
    1 second at top.

    AB's I do 3 sets of 12 forward crunches,side crunches, and somtimes lef raises on the floor. This looks good try to do them 3 times a week.

    For back I do deadlifts, LAt pull-downs, and pull ups wide grip.
    and I do somthing when I lean over on a bench and pull a dumbell up.
    Any other suggestions? Widegrip pullups-get 25 reps no matter how
    many sets
    Deadlifts-12,10,8,6 till failure
    widegrip pulldowns-10,8,6 till failure
    Seated t-bar rows-10,8,6 till failure

    Biceps I do Barbell lifts....Dumbell curls standing, sitting curls against the inner leg and thats about all. Having trouble with getting Bicep to grow.
    IF anyone can give me a good bicep workout to get my arms bigger let me know please.
    Barbell curl-10,8,6 till failure
    Incline Hammer curls-10,8,6 till failure
    Single hand preacher curls-10,8,6 till failure
    Consentration curls-10,8,6 till failure

    For traps, all I do is shrugs,
    Shoulders latteral raises.
    For shoulders
    Seated military press-12,10,8,6 till failure
    L lateral raises-10,8,6 till failure
    Arnold presses-10,8,6 till failure
    Bent over rear raises-10,8,6 till failure
    For traps
    Front shrugs-10,8,6 till failure
    Rear shrugs-10,8,6 till failure
    Dumbell shrugs-10,8,6

    I have no clue what to do to forearms. you shouldnt need to, you get a
    forearm workout when you do bis
    from the hammer curls
    Anyways, heres my plan IF anyone can give me sets and what to do for body parts let me know.

    Thanks Bros
    You should be adding weight everytime. It should be heavy on all sets. It might take a few workouts to figure out the amount of weight to acheive failure. You will figure it out.
    Hope this helps you out.
    Last edited by brew035; 03-06-2005 at 10:53 PM.

  4. #4
    jsimon's Avatar
    jsimon is offline Associate Member
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    So go for failure all the time?

  5. #5
    NEWKILLA's Avatar
    NEWKILLA is offline Junior Member
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    yup--failure is the way, but remember ya gotta check your ego at the door

    go heavy(whats right for you) and keep strict form through-out

    now if only i could practice what im preaching

    KILLLLLLAA
    Last edited by NEWKILLA; 03-07-2005 at 06:37 PM.

  6. #6
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    your 'failure' should be around 8th rep then spotter helps

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