Weights Routine

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pecker1210

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Can somebody please write me a weight program to get the best results.

I'm 28 years old and looking to build a bit of muscle and get a nice toned physique.

I would like it written for 3/4 sessions a week if possible for arms, chest and back.

Thanks.
 
Pick 4 to 6 excerises 3times a week.

Chest - incline, decline, flat BB or DB bench press
Back - Pullups/Pulldowns using different grips and palms out or in, upright rows, bentover rows, deadlifts
Shoulders - Military press, dumbell press, seating or standing
Legs - Front, Back, Hack squat
Arms - Barbell/Dumbell curls, Tricep extensions, narrows, pressdowns.
 
Never under-estimate the wonders rear-deltiod raises can work for your shoulders...Every other workout was pretty much mentioned in newf's post.

If your interested in traps.....upright rows and shrugs

Also utilize the pyramid method....

"A pyramid routine is a multi set routine that increases in weight each set and decreases in reps. this is part of the progressive overload theory, and should be utilized by anyone wanting to gain strength and size. why would anyone use the same weight for the same reps set after set? they shouldnt. why would your central nervous system recruit more muscle fibers each set if you dont up the weight? it wont. youll just be spinning your wheels."

-pyramid training was quoted from 5ive Mics' post on Boxden.com cause im too lazy to explain it myself.
 
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