hey whats up guys. I'm kinda new. I've been seriously training for a few months and i need help with my goals. I want to get bigger overall. You know how brad pitt looked in fight club? i want something like that but a little bigger. i'm not sure about sets/reps ratio so if anyone could help me that would be great. thanks!
can someone help me reach my goals?
- Thread starter sgtsmileyII
- Start date
this is what i do on mon, wed, and fri.....
warm up with 2x15 push ups
flat bench- 125lbs 12 reps-135 10 reps-145-8 reps
incline- 3x6 95 (big drop i know)
flys- 3x10 25lbs
tricep extension- 3x12 50lbs
curl- 3x8 40lbs
hammers- 3x10 30 lbs
lateral raises- 3x10 15lbs
military press- 3x12 65lbs
dumbbell shrugs- 3x15 55lbs
i want more back workouts. i tried bent rows but it hurt my back. any suggestions?
tues, thurs....
my legs are weak, i know, i just started working them
warm up with 2x15 squats with body weight
squats-3x12 65lbs
lunges- 3x10 45lbs
(db)calf raises- 3x15 55lbs
bridging- 3x15
i dont know what its called but it works the abs. you lay down, lift your head put your legs in the air and move them up and down like youre walking. but i do that 3 times and i do it each time for 25 seconds
crunches-3x30
any criticism would nice
warm up with 2x15 push ups
flat bench- 125lbs 12 reps-135 10 reps-145-8 reps
incline- 3x6 95 (big drop i know)
flys- 3x10 25lbs
tricep extension- 3x12 50lbs
curl- 3x8 40lbs
hammers- 3x10 30 lbs
lateral raises- 3x10 15lbs
military press- 3x12 65lbs
dumbbell shrugs- 3x15 55lbs
i want more back workouts. i tried bent rows but it hurt my back. any suggestions?
tues, thurs....
my legs are weak, i know, i just started working them
warm up with 2x15 squats with body weight
squats-3x12 65lbs
lunges- 3x10 45lbs
(db)calf raises- 3x15 55lbs
bridging- 3x15
i dont know what its called but it works the abs. you lay down, lift your head put your legs in the air and move them up and down like youre walking. but i do that 3 times and i do it each time for 25 seconds
crunches-3x30
any criticism would nice
your doing to much reps and to low of weights on some exercises if your trying to build muscle. Try doing 3x8 for everything or even 5x5.
By the ab workout I think you mean you are kind of kicking the air like you are swimming? If that is not it I'm not sure what you mean.
By the ab workout I think you mean you are kind of kicking the air like you are swimming? If that is not it I'm not sure what you mean.
yeah thats what i meant haha. 3x8? sounds good but alot of people i know tell me to put on more weight after each set. is that something i should do? thanks for the reply, man. you too nbs.
You dont absoulutely have to put more weight on each set but it is a known way of adding muscle using ascending pyramid sets. If I was you I would go for tried and true and thats start of on 8 reps as soon as that gets to easy (you can now do the same weight 12 times) add weight to bring it down to eight again.
ok sounds good. thanks a lot. so are my actual workouts good? or should i add in or take out any?
care to give any suggestions?
Defiantly put in a deadlift somewhere in that routine. I'm not that great at making or tweaking routines but I know a couple on here are and I'm sure they could help you.
Why don't you f' off
