building my body up

[nathan03]

i was just wondering if someone could give me a good exercise routine to build my stomache,shoulders,back and arms up and how many times a week should i do the routine

 

[tehkevroy]

i like my shoulder routine

week 1:
bb military press
arnolds
lateral raise

week 2:
db press
upright row
lateral raise

 

[dabuffguy]

see the ecto thread in this section, i posted my workout there.

 

[dabuffguy]

Nevermind, i got it for you:



my workouts look like this ( i have made awesome progress doing this):

Chest shoulder tri:
4 sets to failure flat DB or BB. i switch everytime. 10ish reps a set
incline, same
5 sets pec flys to failure, 10ish reps
arm raises for shoulders 6 sets (3 front and 3 to the sides)
4 sets shoulder presses/ 10ish reps
tris pul downs on rope 4 sets
skull crushers
dips 4 sets


day off/abs


back (including rear delts, lats and trap), bi's and forearms

same 4 sets/10 reps to failure
cable rows 2 handed
lat pull downs
db rows
BB shrugs
reverse flys ( i may throw in a set or two extra between different excercises because it's the only available iso excercise for the back.)
rope curls, palm down preachers, db concentrations.

legs/abs

leg press 8 sets 8 reps (can't squat/ serious disc herniation issues)
leg extensions 4 sets
hammie curls 4 sets
20 min treadmill medium level with 2 min intervals (with pumped tired legs, it kicks my butt)

I know it's kind of a weak leg workout, but i grow off of it nicely.

Startover





If your diet isin check you should be able to recover fully before starting over.

this way you may lift the same parts twice a week but on a monday-friday or tuesday-saturday thing.

 

[nathan03]

thanks for the replies guys

 

[NJL52]

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