Hello again forum of the past! Critique me, and help me!

S

Shinra

0
Well well well. It's been a LONG time. It's been close to THREE YEARS actually. Not sure if anyone from my time is still around. I've finally gotten back into the whole workout scene again soo here I am all over again starting from pretty much scratch. So without further delay, my FBW routine!

Monday = Cardio (Basketball)
Tuesday = FBW. Weighted Crunches, Weighted Leg Lifts, Weighted Side Leans, Tricep push downs, overhead tricep extensions, concentrated dumbell curls, hammer curls, dumbell shoulder flys, dumbell chest press, squats, and occasionally if i still have anything left in me pushups. The usual 3x10/12 depending on the exercise. Seems like a lot but I don't have the time nor patience to split it up.
Wednesday = Cardio (Basketball)
Thursday = FBW
Friday = rest
Saturday = FBW
Sunday = Cardio (Basketball)

I have 4-6 small meals a day separated by 2-3 hours. I drink a MuscleMilk shake after each FBW. I drink Ensure Plus as a snack usually once a day for a meal. I drink plenty of water and only water. No soda, ice cream, or junk food. I get about 6-8 hours of sleep a night.

I've only been back on this routine for about 2 weeks but I have noticed some significant improvement in some areas, and not so much in others. I'm not strength training, I'm toning. I don't want to be skinny ripped, I want to be lean and toned. I do everything out of home with dumbbells as I do not have time for a gym membership.

So basically if you have any suggestions feel free. I'm always up for something new or changing something up that I may have missed. Thanks guys. :D (I expect huge welcome backs from the old crew):yelrotflmao:
 
Shinra said:
FBW. Weighted Crunches, Weighted Leg Lifts, Weighted Side Leans, Tricep push downs, overhead tricep extensions, concentrated dumbell curls, hammer curls, dumbell shoulder flys, dumbell chest press, squats, and occasionally if i still have anything left in me pushups. The usual 3x10/12 depending on the exercise. Seems like a lot but I don't have the time nor patience to split it up.
Click to expand...

What back exercises are you doing? You don't want to turn into one of those guys whose shoulders are bent forward because he neglects his back.

Also, I count 3 ab exercises, 5 isolations, and only 2 compounds. Don't get me wrong, I'm all for islolations, but compounds should make up the bulk of your workout.
 
evan said:
What back exercises are you doing? You don't want to turn into one of those guys whose shoulders are bent forward because he neglects his back.

Also, I count 3 ab exercises, 5 isolations, and only 2 compounds. Don't get me wrong, I'm all for islolations, but compounds should make up the bulk of your workout.
Click to expand...

I must say you're right I do neglect my back, and no I don't want to end up like one of those guys. Got anything for the back with dumbbells?

There are indeed three ab exercises but I interchange those. Some days weighted crunches, others leg lifts. The side leans I do for my obliques every workout. I'm afraid you have me lost on the isolations/compounds part. Care to elaborate?
 
Bent-over Rows are an awesome exercise. You can do them bent over with a dumbbell in each hand or one arm at a time, with your free arm leaning on a bench. This is a good exercise that gives you a long range of motion.

Also, you might want to invest in a pull-up bar. If you search around, you can probably find one for a cheap price. If you were to incorporate pull-ups and bent-over rows into your routine, that would make a huge difference.

Also, might I suggest shoulder presses instead of shoulder flys.

Islolation = any exercise that isolates a single muscle (bicep curls, tricep extensions, leg curls, leg extensions).
Compounds = any exercise that involves multiple muscles (bench press, squat, deadlift, pullups, rows, shoulder press).

Doing compound lifts will encourage your body to grow better than isolating each muscle by itself.
 
Ah I understand. Hence why you'd rather me do shoulder presses than shoulder flies, as I'd be working more muscles at the same time. Doesn't that lessen the stress on that particularly isolated muscle then? I will absolutely take incline rows into my routine, thanks for the tip, I couldn't really find much on the back with dumbbells. As for the pull up bar, I'd gladly purchase one, however I'm afraid of installing it on my door as I have a wooden frame and I fear it may not support me. :( Pulls ups is something I do wish I could incorporate. I wish they had a portable bar you could set up anywhere somehow. :(
 
Which is going to work better: shoulder pressing 80 lbs or doing lateral raises with 10 lb dumbbells? Your shoulder will be worked more during the shoulder press and other muscles will be incorporated. By isolating a muscle, you body will only strengthen that muscle. By doing many compound lifts, your body will grow all around. I think that many people are concerned that certain parts will not grow if they only do compound lifts, hence the need to isolate every single muscle. But, you need to keep in mind that the human body will stay in proportion for the most part. Think about it, why does a body need to get bigger? Because you are forcing it to do more work by lifting weights that are almost too heavy. This is why you will gain faster by doing heavy shoulder presses then you would doing lateral raises.

Do a search online for different pull-up bars. Some mount in different ways and may work for you. I have one mounted in a wooden door frame that works fine for me, but then again I don't weigh very much.

Also, don't forget to do deadlifts.
 
You must log in or register to reply here.
Back
Top