workout help

[rangers87]

can any1 hook me up with a nice workout schedule i been lifting for a loong time nd now im not gettin sore anymore really im lookin to get stronger nd bigger is there any exercises that i can throw into my workouts there pretty basic
chest- bench, decline, chest presss, crossovers
bis - curls, sitting curls db and bb,
tris- push-ups, pull downs, one arm pull downs
legs are good workout but the rest of mine is slackin any thoughts let me kno

 

[ugcanada]

bowflex maybe lol

 

[Stacemranger]

can any1 hook me up with a nice workout schedule i been lifting for a loong time nd now im not gettin sore anymore really im lookin to get stronger nd bigger is there any exercises that i can throw into my workouts there pretty basic
chest- bench, decline, chest presss, crossovers
bis - curls, sitting curls db and bb,
tris- push-ups, pull downs, one arm pull downs
legs are good workout but the rest of mine is slackin any thoughts let me kno

Chest - Incline BB, Flat bench DB, Incline DB fly, Cable Cross
Bi's - Standing BB curl, DB Hammer curl, Preacher curl(4 sets, 2 close grip, 2 wide)

Tri's - Close-grip bench, skull crushers, overhead rope press

WHAT DO YOU DO FOR BACK?

Back - Deadlift(5 sets), BB Row, Wide grip pulldown behind the neck, DB row, Good morning's

That should do you good.

 

[Stacemranger]

bowflex maybe lol

Haha!

 

[GarrisX]

lol @ bowflex

 

[Stacemranger]

If you want to get bigger and stronger, one of the best excersizes you are missing is deadlift. Look at my post above.

 

[rangers87]

Chest - Incline BB, Flat bench DB, Incline DB fly, Cable Cross
Bi's - Standing BB curl, DB Hammer curl, Preacher curl(4 sets, 2 close grip, 2 wide)

Tri's - Close-grip bench, skull crushers, overhead rope press

WHAT DO YOU DO FOR BACK?

Back - Deadlift(5 sets), BB Row, Wide grip pulldown behind the neck, DB row, Good morning's

That should do you good.

inclines on the bench help out alot i kinda stay away from them from shoulder problems ? also what are ur sets and reps 3sets or 12 reps or 3sets of 5reps with heavy weights

 

[ukkared]

well you don't say how many sets and reps but burn that shit out. Vary speed of reps range of motion on reps. Super sets drop sets max out. man there are so many things you can do it isn't funny. If you have been doing the same routine for a while do all new exercises to shock your muscles. More info would help greatly

 

[rangers87]

well you don't say how many sets and reps but burn that shit out. Vary speed of reps range of motion on reps. Super sets drop sets max out. man there are so many things you can do it isn't funny. If you have been doing the same routine for a while do all new exercises to shock your muscles. More info would help greatly

i usually do my chest 4 sets throw 45 each side for a count of 12 to warm up ,then 195 for 10 ,205 for 8 225 for 5 and 245 for 5 thats my flat bench i really dont do incline hurts my shoulder had surgery on it like 8 months ago
i do decline for 3 sets and keep it simple with 195 for 3sets of 10 reps i throw crossovers just 45 for 3sets of 12reps then i do chest press with 110 3sets of 12 then do alil abs to finish it off then 100 pushups using db 4 sets of 25

my bis i do 3 sets of 12 using not to heavy weights like 45sdb 100 with bb
tris i do pull downs one arm nd the rope 3 sets of 12 70lbs with one arm and 110 with 2 arms

my back i use mostly the machines but i did start doing deadlifts i only throw a big plate on both sides and do that 3sets of 15reps

 

[samoth]

Moved to training forum.

 

[StuWard]

my back i use mostly the machines but i did start doing deadlifts i only throw a big plate on both sides and do that 3sets of 15reps

Start putting the weight up. Your deadlift should be bigger than your bench.

 

[ukkared]

Yea I personally would be doing about 4 exercises each bi's and tri's, for chest every press movements and flys. Stick with free weights for back like 1 arm rows tbar rows, I throw in pull downs and behind the neck pulldowns to really get a contraction. Obviously don't do anything that is going to make your shoulder worse or re-injure it, but pick a medium to heavy weight and do as many reps as you can with that until your muscles are about to explode. Then change it up after a month or two to keep your body guessing. Ultimately you are going to need to find out what works for your body. I can bench press all day, but it only really grows from flys so you will just have to experiment.