how many times u all exercise a week
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hihi..me new to this forum.. also quite skinny.. 175 cm, 64 kg nia...
been hitting to the gym and doing some weight lifting etc for some time.
so how many times u all exercise a week huh?
mine plan is ..
me is 4 times a week:
day one : visit the gym plus doing some running and chin up, pullup, push up and dips in nearby park after that.
day two : rest
day three: do dumbell, bench press etc at home with my 2 dumb bells(10- 15 kg each, with removable plates) and situp, crunches, leg rise
day four : rest
day five : do running plus chinup,pullup, dips, push up and situp, crunches, leg rise in nearby park
day six : rest
day seven: go to gym or do dumbbell, bench press etc at home and situp, crunches, leg rise if no time..
i dun really like the idea of concentrating to 1 part of body but workout every major part of body during each session, 3-4 sets per exercise. -
1.7x m tall, 60kg.
gym thrice weekly, recently start to train back. 3 mths ago start to train triceps and biceps. can't whack triceps too hard cos last time i got slight muscle tear.
Mon :
Chest : Benchpress 45kg : 60 reps
Benchpress 35kg (45 degrees incline) : 60 reps
Dips : 4 plate assistance : 80 dips
Wings (Lats Dorsi) : 57kg Lat pulldown : 60
pull-ups : 4 plate assistance : 30
Back : Pulling machine : 7 Plate resistance : 60
Wed
Biceps : 10 kg dumbbell curl : 100
pull-ups : 4 plate assistance : 100
triceps : pushdown machine : 5 plate resistance : 60
dips : 4 Plate assist : 100
Back : Pulling machine : 6 Plate resistance : 80
Fri
Chest : Benchpress 40kg : 60 reps
Benchpress 77 pds : 30 reps
Benchpress 83 pds : 30 reps
Dips : 4 plate assistance : 80 dips
cable cross-over : 5 plate resist : 30
Wings (Lats Dorsi) : 57kg Lat pulldown : 50
pull-ups : 4 plate assistance : 40
Back : Pulling machine : 6 Plate resistance : 80
Biceps : 10kg dumbbell curl : 80
Triceps : pushdown : 5 plate resist : 30
dips : 4 plater assist : 60 -
u even heavier than me...haha. u know when u do benchpress right when ur chest grows but ur arm muscles didn't grow much and not vice versa. dats why my chest is 'power' but my arms are small....if u use arm muscle to do benchpress then WTF waste time lie down and push, might as well go home do dumbbell, save time, save $ and save other people from queueing for the machine.Originally posted by wisely_xu:hihi..me new to this forum.. also quite skinny.. 175 cm, 64 kg nia...
been hitting to the gym and doing some weight lifting etc for some time.
so how many times u all exercise a week huh?
mine plan is ..
me is 4 times a week:
day one : visit the gym plus doing some running and chin up, pullup, push up and dips in nearby park after that.
day two : rest
day three: do dumbell, bench press etc at home with my 2 dumb bells(10- 15 kg each, with removable plates) and situp, crunches, leg rise
day four : rest
day five : do running plus chinup,pullup, dips, push up and situp, crunches, leg rise in nearby park
day six : rest
day seven: go to gym or do dumbbell, bench press etc at home and situp, crunches, leg rise if no time..
i dun really like the idea of concentrating to 1 part of body but workout every major part of body during each session, 3-4 sets per exercise.
Remember.....Go hard or go home ! Go half-fark and you are farked !
always train major muscles before minor
chest, wings ,back = major
biceps, triceps = minor
when u train major u will work out the minor as well although normally not much (unless u do half-fark) so u don't wanna tire the 'reserve' muscles even b4 u start to pump your lats/pects. like when u do the backpull thingy, u need biceps...so if u tire them out prior to doing then you are farked.
back is important....it helps u prevent injuries to your back when u do benchpress (sometimes the last rep u need to arch your back abit although its 'illegal') or leg squats with weights. u need a strongback to bench heavy weights.
my humble pects
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any of u work out so hard in the gym, that after that, u could actually wring sweat outta ur shirt?
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Hmmmm I'm... ok, nevermind. But you don't squat? Haha.. whaaatt a waste.Originally posted by chunyong:1.7x m tall, 60kg.
gym thrice weekly, recently start to train back. 3 mths ago start to train triceps and biceps. can't whack triceps too hard cos last time i got slight muscle tear.
Mon :
Chest : Benchpress 45kg : 60 reps
Benchpress 35kg (45 degrees incline) : 60 reps
Dips : 4 plate assistance : 80 dips
Wings (Lats Dorsi) : 57kg Lat pulldown : 60
pull-ups : 4 plate assistance : 30
Back : Pulling machine : 7 Plate resistance : 60
Wed
Biceps : 10 kg dumbbell curl : 100
pull-ups : 4 plate assistance : 100
triceps : pushdown machine : 5 plate resistance : 60
dips : 4 Plate assist : 100
Back : Pulling machine : 6 Plate resistance : 80
Fri
Chest : Benchpress 40kg : 60 reps
Benchpress 77 pds : 30 reps
Benchpress 83 pds : 30 reps
Dips : 4 plate assistance : 80 dips
cable cross-over : 5 plate resist : 30
Wings (Lats Dorsi) : 57kg Lat pulldown : 50
pull-ups : 4 plate assistance : 40
Back : Pulling machine : 6 Plate resistance : 80
Biceps : 10kg dumbbell curl : 80
Triceps : pushdown : 5 plate resist : 30
dips : 4 plater assist : 60 -
lazy, bo hiew, not keen....hahahaOriginally posted by fabiaN__:Hmmmm I'm... ok, nevermind. But you don't squat? Haha.. whaaatt a waste.