add to my routine please

T

titanium

0
so my routine include
bicep exercise(i site down and well you know the rest)
Tricep exercise. (keep your hands parralel to your body, and make it look like an L, then move your lower arm up and down)
deltoid (the one which i move my hand upwards but away from my body)
Leg press
bench press
crunches with my feet in the air and crossed
oblique exercises,(put your hands behind your head and whilst resting on the hyperexternsion thingy move yourself upwards and downwards, with the side of your head always facing a wall)
i have back exercises which i shall not bother to say as i dont need anythign there.

note for legs i`m just toning. upper body > bulking, could you add a few exercises to my routine, and note i`m going to do a split routine,
 
titanium said:
so my routine include
bicep exercise(i site down and well you know the rest)
Tricep exercise. (keep your hands parralel to your body, and make it look like an L, then move your lower arm up and down)
deltoid (the one which i move my hand upwards but away from my body)
Leg press
bench press
crunches with my feet in the air and crossed
oblique exercises,(put your hands behind your head and whilst resting on the hyperexternsion thingy move yourself upwards and downwards, with the side of your head always facing a wall)
i have back exercises which i shall not bother to say as i dont need anythign there.

note for legs i`m just toning. upper body > bulking, could you add a few exercises to my routine, and note i`m going to do a split routine,
Click to expand...

You need a lot more help than the addition of a few exercises. First, what are your goals?

I don't know much about you based on your post, or how often you are doing this routine, but I can tell you that it is almost useless for whatever your goals might be.

You need to construct a well-rounded resistance training program that consists of primarily compound joint/muscle movements. Exercises like squats, deadlifts vertical press and pulls, horizontal press and pulls should all be part of your training.

And you can't tone a certain area of your body. Toning is a function of nutrition and therefore fat loss, not resistance training. Your goals have to be either to increase muscle mass or to reduce body fat (assuming that you are primarily concerned with body composition).

So, I am sure others will comment, but you need to start reading the stickies and doing some research. You are way off base at this point. Answer my questions and ask some more and we will dig deeper.
 
right lets dig deeper, let me start writing lots of info, so no one need waste their time and post another reply
 
stroutman81 said:
You need a lot more help than the addition of a few exercises. First, what are your goals?

I don't know much about you based on your post, or how often you are doing this routine, but I can tell you that it is almost useless for whatever your goals might be.

You need to construct a well-rounded resistance training program that consists of primarily compound joint/muscle movements. Exercises like squats, deadlifts vertical press and pulls, horizontal press and pulls should all be part of your training.

And you can't tone a certain area of your body. Toning is a function of nutrition and therefore fat loss, not resistance training. Your goals have to be either to increase muscle mass or to reduce body fat (assuming that you are primarily concerned with body composition).

So, I am sure others will comment, but you need to start reading the stickies and doing some research. You are way off base at this point. Answer my questions and ask some more and we will dig deeper.
Click to expand...

right so i am bulking, muscle building. as for squats, and a well rounded bla bla bla, is what i have no idea, i cant say which will effectively work this etc... thats why i wanted you guys to add to my basic routine

goals > build as much muscle as possible in the shortest time. yes i`m eating correctly, i`m changing the bad parts of my diet to good ones.

i preferably want to go every 2 days and do a full body work out with emphasis on upper body

other than that i cant think of anything else i should post, unless you want diet details, age and etc...
 
right so i chose

bench press, incline BPress and cable standing fly(arms inline with shoulders, then bring them down as if your flexing you full frontal area(chest, abs and biceps) to the max

then oblique exercises as i described in 1st post.
crunches.

bicep curl, along with me lifting the dumbbell from my full opened arm half way then doing them half way to full contracted

then for back i have seated row, lower back exercises(which exercises lowest back muscle) then i have the lat machine which is like you pulled a weight downwards from a seated position with your hands directly extending upwards

then i have an exercise for each deltoid(all 3 of them)posteir anterrior and lateral

+ leg exercises which i will draw up later.
what do you think?
 
Obviously you are just starting out. Bench press and incline bench are plenty for chest, hitting triceps and posterior delts (hitting the lateral delt also) hard also, skip the flys as they are an isolation exercise you don't really need when you're just starting out. Stick to compound moves to really pack on the muscle. Crunches alone are fine, you don't really need the fluff exercises for obliques. Shoulder press hits the triceps and posterior/lateral delts (just a couple sets after your bench presses because they are small muscles and easy to overtrain). Seated rows or better yet, bent barbell rows and lat pulls or pull ups will also more than work the anterior delts (no need for any of the other shoulder exercises you want to do, you will only overtrain them). They also work the biceps and forearms very hard, so if you want to do some barbell curls or hammer curls, stick to 1-2 total sets after you train your back. As for legs, you need to do more than just tone them, work your lower body the same way you work your upper body or your whole workout will suffer. Squats and deadlifts will work your quads, hams, glutes and lower back the best and increase your overall strength and mass. I would also throw in some calf raises. So, bench press, shoulder press, rows, lat pulldowns or pull ups, bicep curls (optional), ab crunches, squats and/or deadlifts and calf raises are all you need to work every muscle in your body hard. You will gain mass and strength much faster this way than you would doing all those isolation exercises. Good luck!
 
note: i have been at the gym for 3-4months so i`m not exactly ultra noob :p
just so you know i have been to the gym and i have worked otu for certain periods

thanks, i`m currently editing my work out, thxs again
 
titanium said:
note: i have been at the gym for 3-4months so i`m not exactly ultra noob :p
just so you know i have been to the gym and i have worked otu for certain periods
Click to expand...

3-4 months at the gym without knowledge and a good plan is noob. I started lifting about 30 years ago when I was 13 (I had to so I could beat my older brothers a** and get him to leave me alone LOL! It happened two years later and he left me alone after that!:D ) There was no internet then and most of my knowledge came from clueless friends and I spent a lot of time overtraining and doing worthless isolation exercises and suffered from it greatly. I went six years with tendonitis in my knees, elbows and wrists from overtraining. I couldn't work out for that six years and had to wear knee braces just so I could stand all day at work.
 
titanium said:
note: i have been at the gym for 3-4months so i`m not exactly ultra noob :p
just so you know i have been to the gym and i have worked otu for certain periods

thanks, i`m currently editing my work out, thxs again
Click to expand...

I agree with Gary. Time spend in the gym is meaningless if you don't know what you're doing.

Here are some exercises that will get you big:

dl's
squats
bent over rows
chins
benchpress
power clean
military press
squats
dl's
 
I've come across a good site that talks about workout routines. I think you'll find it very useful:
 
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