Hey guys
I have been going to the gym 3x a week since September. I have been running a mile, biking a few and lifting weights. I usually do the following.
Biceps:
30lb bar - 20 reps
40lb bar - 15 reps
50lb bar - 10 reps
same excersise with palms facing down as well
squats with a 50lb bar
shoulder excersises with dumbells
chest excersises with dumbells
chest press machine 100-115 lbs - 3x 10 reps
shoulder machine - 100lbs - 3x 10 reps
tricep machine - 90lbs - 3x 10 reps
leg press
other leg machines etc
I am a beginner, I have weight training for dummies and some help from friends. However, I am looking to expand my workout and get more out of it. My goal is endurance and strength.
How many reps of what excersises should I be doing?
should I take a supplement? what kind?
what am I missing here?
Thanks in advance for any information.
I have been going to the gym 3x a week since September. I have been running a mile, biking a few and lifting weights. I usually do the following.
Biceps:
30lb bar - 20 reps
40lb bar - 15 reps
50lb bar - 10 reps
same excersise with palms facing down as well
squats with a 50lb bar
shoulder excersises with dumbells
chest excersises with dumbells
chest press machine 100-115 lbs - 3x 10 reps
shoulder machine - 100lbs - 3x 10 reps
tricep machine - 90lbs - 3x 10 reps
leg press
other leg machines etc
I am a beginner, I have weight training for dummies and some help from friends. However, I am looking to expand my workout and get more out of it. My goal is endurance and strength.
How many reps of what excersises should I be doing?
should I take a supplement? what kind?
what am I missing here?
Thanks in advance for any information.