Need some help in the gym

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PeteTheMan

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Im looking for some good gym workouts of chest and arms, Mostly toneing though trying to tone up chest + arms. there is tons of machines so can someone list me some good workouts, i know the basics strached befor and after and so on.


already lost 15 lbs from straight diet and im going to hit the plat soon so i wanted to start this i got summer now and i took weight traning in next semester so about 6 straight months of working out


Thanks in advance
 
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If you a new to lifting then I would recommend that you begin with a full body workout, 3 times a week. Have the workout consist of compound exercises......it is silly to just focus on your chest and arms solely.

Search for FBW on the forum....HEAPS of good info. Plus read the sticky weight training 101 in this specific forum.
 
the thing is i alreayd got very defined and strong legs and im having surgury on my finger september so i wanted to get 2 months of hardcore chest + arms because i will be out for 2-3 months because of the healing after the surgury
 
PeteTheMan said:
the thing is i alreayd got very defined and strong legs and im having surgury on my finger september so i wanted to get 2 months of hardcore chest + arms because i will be out for 2-3 months because of the healing after the surgury
Click to expand...

So you can do chest+arms with a hurt finger but not squats?
 
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the thing is i had this broken over a year now so its healed but when i get the surgury the bone will be held in by a small screw and if i pull the tendon it will rip the screw right out and il be back at square 1, broken finger + stitches. Right now i have no paint but the fact it annoys me because its bent down and a few degrees and september is my surgury so over the 21 months i wanted to get chest + arms in because il be out using my left hand for a bit because any hard movments and it will rip it out again (its a surgury they need to cut half the bone and then reconnect where it broke) hard to explane but if needed i will.
 
yeah, ofcourse,
well, you should go to the gym, and find out what you are NOT good at
and focus on those

but, for a start:
85 percent of your one rep max for the folowing:

bench press 5 sets reps:8,6,4,2,1
military press 5 sets reps:8,6,4,2,1
lat pull downs 4 sets reps:8
hammer curls 5 sets reps:8,6,4,2,1
 
thats pretty intense how long should i rest after that.... my max is around 180 so 85% of that would be 160 im guessing... do 1 day off because i already do cardio every day (biking 1-2 hours)
 
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