No wonder i cant grow ...
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okokOriginally posted by Marco_Simone:Yes,it is mine.One of the rare pics I post of myself.
You still wanna do your million sets of that Zottman curls???
can plan a proper training scheme for my arms -
Here is a routine for beginners.It is a 3 day/week full body,low rep predominant,low volume program.Do this every other day(eg Mon,Wed,Fri or Tues,Thurs,Sat)
Squat
4 straight sets of 6(straight set means you use the same weight throughout,use a weight that you can do 7-8 reps with,but you only perform 5 reps for all 4 sets)
1 back off set of 12 (go to failure on this one)
Bent over row(same training parameters as above)
4x5
1X10
Incline press(same training parameters as above)
4x5
1x10
Jump set your rows and your inclines.In other words,perform a set of row then do your incline.Keep alternating until you have done all 10 sets.
This routine should take 35-45 mins to complete.Who say you have to spend 3 hours in the gym to achieve a great bod???
Stay with this routine for at least 4 weeks.
Good luck! -
actually is there a big difference btw using incline press and using the machine chest press?
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and issit better to do
barbell bent over row
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or dumbell bent over row?
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Don't ask too many questions especially those pertaining to exercise selection(eg how come no direct arm exercises?)Originally posted by pierre^^:actually is there a big difference btw using incline press and using the machine chest press?
You can replace certain exercises
eg
squat->deadlift
incline press->military press OR parallel bar dip
bent over row->chin up
But,if you wanna replace free weight exercises with their machine versions,then I give up...
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I will go for the dumbbell one arm row coz it allows you to focus one side at a time.Originally posted by pierre^^:and issit better to do
barbell bent over row
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or dumbell bent over row? -
haha i always thought military press is push up
now i noe is lifitng the barbell up -
and ok thks
will follow this reigm