Isolation exercises

D

Dermo87

0
Started to see some progress considering ive only been working out for 6 weeks. MY goal at the minute is to get in shape and put on at least a lean stone that I lost after having my appendiex remove.

Im looking to up my routine and through in a few isolation exercises here and there. As you can probably tell im fairly new to this so any pointers questions are welcome. Any links also :rolleyes:

Ive also started a bulking diet but havent seen any results as of yet. :sport:

im 5ft9, 22, 10st
 
Tuesday
Squat 10X3
Chest Press 10X3
Seated Row 10X3
Crunches X100

Thursday
1.5 miles run on treadmill
Shoulder press 3X10
Barbell curls 3X10
Reverse Barbell 3X10
Crunches X100


Saturday or Sunday
Chest Press 10X3
Seated Row 10X3
Leg press 10X3
Crunches 10X3

Ive been trying to stick to this routine as much as possible the past 4 weeks.
 
You need to throw in some pull ups. Wether they be chins, wide grip and neutral or just one. Preferably all. The biceps curls are not necessary right now for you. If you replace them with chin ups not only will you hit the bi's but you back and shoulders as well.

Try to throw in seated military press as well. Its one of those lifts thats very commonly over looked but will do your body wonders.

Personally i would stop the 100 crunches and start doing lower rep(10-20) weighted abs
 
You've got 10 exercises for upper body and abs, but only 2 for legs, so you're not balancing things out. You need to add some stiff and bent leg deadlifts, and some exercises for your calves to round things out. The deadlifts especially will help if you are looking to bulk, as they of course hit the largest muscles in your body.

Also from an isolation point of view, I don't see anything for your triceps. You are only hitting them secondarily with presses.
 
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