uhh well ill tell you what i do now and please give me any tips that you can figure out to make me any bigger
Mon & Thurs(Chest + Tris): I start out doing 4 sets of 10 reps bench presses starting at 100 pnds and going up each set by 10 pnds(5 on each side). Then i go upstairs to my bowflex and do 4 sets of 10 reps of these bench press type things on the bowflex. The weight seams kinda off on the bowflex but i usually on my 4th set get up to all the weight i can get up to on it. Then i do 4x sets of 10 reps of chest flys on the bowflex. Then i move on to some freeweights for my triceps. I just hold the dumbell straight up and bend it towards my head and just bring it back. i forget where i found these or what there called but they work good. I do 4x sets with 10 reps. Then i move to the bowflex do another 4x sets of 10 reps of some tricep exercise and then i do some abbstuff on it after.
Tues & Friday(Back + Biceps): I start out doing shoulder presses i think. I sit on my bench and lift the bar over my head. Doing 4x sets with 10 reps. Starting at 50(with bar) and moving up each time by 10(5 on each side). Then i move to the bowflex do a back type like that doing 4x sets of 10 reps. Then i do a reverse fly thing on bowflex with 4xset of 10 reps. Then i do 2 more exercises to work my lats on the bowflex. Then i do curls with dumbells 4x sets of 10 reps. And then i do more curls with a curl bar with 4x sets of 10 reps. and some abb stuff on bowflex afterwards
Weds(Legs): I do 2x exercises on my bowflex that work my quads with 4x reps and 10 reps. Then i do squats with 4x reps of 10 sets. I kinda go easy on my legs because i had knee surgery and sometimes it hurts a little. But i also take Jeet Kune Do so i know how to kick with them pretty well.
But ive decreased my workouts alot. i used to do a few more exercises with my bowflex but i decided to drop them because i seam to benefit more from free weights.
Anyways im looking to get bigger im going to college soon and im going to have ACTUAL gym access heh so i dont know what i should do. i have never step foot in a actual gym and im kinda nervous.
I train mostly for fighting but i would like to get a little bigger just not to big that its going to decrease my speed that much. Any suggestions would help alot.
Mon & Thurs(Chest + Tris): I start out doing 4 sets of 10 reps bench presses starting at 100 pnds and going up each set by 10 pnds(5 on each side). Then i go upstairs to my bowflex and do 4 sets of 10 reps of these bench press type things on the bowflex. The weight seams kinda off on the bowflex but i usually on my 4th set get up to all the weight i can get up to on it. Then i do 4x sets of 10 reps of chest flys on the bowflex. Then i move on to some freeweights for my triceps. I just hold the dumbell straight up and bend it towards my head and just bring it back. i forget where i found these or what there called but they work good. I do 4x sets with 10 reps. Then i move to the bowflex do another 4x sets of 10 reps of some tricep exercise and then i do some abbstuff on it after.
Tues & Friday(Back + Biceps): I start out doing shoulder presses i think. I sit on my bench and lift the bar over my head. Doing 4x sets with 10 reps. Starting at 50(with bar) and moving up each time by 10(5 on each side). Then i move to the bowflex do a back type like that doing 4x sets of 10 reps. Then i do a reverse fly thing on bowflex with 4xset of 10 reps. Then i do 2 more exercises to work my lats on the bowflex. Then i do curls with dumbells 4x sets of 10 reps. And then i do more curls with a curl bar with 4x sets of 10 reps. and some abb stuff on bowflex afterwards
Weds(Legs): I do 2x exercises on my bowflex that work my quads with 4x reps and 10 reps. Then i do squats with 4x reps of 10 sets. I kinda go easy on my legs because i had knee surgery and sometimes it hurts a little. But i also take Jeet Kune Do so i know how to kick with them pretty well.
But ive decreased my workouts alot. i used to do a few more exercises with my bowflex but i decided to drop them because i seam to benefit more from free weights.
Anyways im looking to get bigger im going to college soon and im going to have ACTUAL gym access heh so i dont know what i should do. i have never step foot in a actual gym and im kinda nervous.
I train mostly for fighting but i would like to get a little bigger just not to big that its going to decrease my speed that much. Any suggestions would help alot.
