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Old 07-07-2013, 11:56 AM   #1
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Default My workouts.

I go to ballys so.

For biceps and back I usually do bicep curls. 3-4 sets of ten and I do one set of twenty ones. I start doing assisted pull ups and lat pull downs and that other excerises ( Where you're sitting down and you pull the grip to your chest while keeping your back straight.) and this other excersise where you have your hand down on the bench while you lift the dumb bell upwards. I also do back flies.

Triceps, I do pull downs, dips and push ups while doing skull crushes and kick backs.

Chest, I usually use the chest machines then I start doing a variety of bench presses like incline and decline and regular. I do like fifteen on each side.

Legs: Squats, leg extensions and calf raises. ( Need more leg excersises.)

Abs: Just a variety of crunches. ( Need more stomach excersises)

Shoulders and traps: Arnold presses, shoulder presses upright rows, ( About to start doing shrugs)

Last edited by haru66; 07-07-2013 at 12:01 PM.
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Old 07-07-2013, 12:16 PM   #2
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Could do with some more heavier type back and hamstring exercises too in my opinion.
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Old 07-07-2013, 12:17 PM   #3
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Could do with some more heavier type back exercises too in my opinion.
Like what? All open to opinions
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Old 07-07-2013, 12:22 PM   #4
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Deadlifts, aye. Also, rows.

For abs, I like cable crunches and hanging leg raises, but there's plenty of alternatives.
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Old 07-07-2013, 12:24 PM   #5
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Deadlifts, aye. Also, rows.

For abs, I like cable crunches and hanging leg raises, but there's plenty of alternatives.
I'm scared to start deadlifting because I got a bulging disc in my lower back
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Old 07-07-2013, 12:34 PM   #6
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Oh. As I know nothing about such things, I won't try to advise you to do (or not do) any given thing.

Have you asked a doctor, and tried to have something done about it? If that's even possible...
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Old 07-07-2013, 12:34 PM   #7
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I'd probably recommend starting with 2 fullbody workouts a week for the first month. You have yet to push in the gym, so I think it's best to ease into things, let some neuromuscular adaptation occur, and move on from there.

My advice for the first 4 weeks:

Monday
Squats 2x10
Bench Press 2x10
Pull Ups or Lat Pull Downs 2x10
Leg Curls 2x10
Cable Tricep Extension 2x10
Seated Calf Raise 2x10


Thursday
Barbell or Dumbbell Row 2x10
Seated overhead Barbell Press 2x10
Leg Press 2x10
Dips 2x10
Dumbbell Curls 2x10
Sit Ups 2x10


Start with a moderate weight, work on form and develop consistency. Add a small amount of weight when these sets feel manageable.

If you are able to complete these 8 workouts without missing any, then I think it's time to move forward a little more quickly with slightly more volume and progression.
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Old 07-07-2013, 01:11 PM   #8
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Gonna start this tmorrow
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Old 07-07-2013, 04:55 PM   #9
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I like BtB's plan. Also, don't rule out the deadlifts, if you can squat then you can most likely deadlift; same muscles being used in a very similar fashion. You can also deadlift off blocks for a similar effect without compromising the back so much. I'm not saying they sre MANDATORY, just some food for thought since they are such a productive lift.
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Old 07-07-2013, 09:37 PM   #10
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I like BtB's plan. Also, don't rule out the deadlifts, if you can squat then you can most likely deadlift; same muscles being used in a very similar fashion. You can also deadlift off blocks for a similar effect without compromising the back so much. I'm not saying they sre MANDATORY, just some food for thought since they are such a productive lift.
I'll start looking into the dead lifts
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