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Exercise & Fitness Message Board


Exercise & Fitness Board Index


whoa slow down, if ur just starting out then u are going to kill yourself. doing 5 exercise for your chest is just extreme that's overtraining u'll actually lose mass. also if u look at your biceps in comparison to the rest of your body they are tiny, why are you so focused on them? in my comp season as much as I ever do for biceps is 5 stes maybe two exercises tops. Try This for your first 6-8 weeks of training(in place of your weight training days):

Workout routine 1
Dips 2 sets of 10
Clean and Press 3 sets of 10
Side Laterals 2 sets of 10
Tricep Extensions 2 sets of 10
chin-ups 3 sets of 10 or 3 sets of as many as you can until ur up to 10
(of course work your abs as well)

Workout Routine 2
Dips 2 sets of 10
flat dumbell flyes 3 sets of 10
Bent Over Rows 3 sets of 10
wide grip chins (same routine as for reg. chinups above)
Abs


just alternate these two routines each workout day example:

monday= routine 1
Wednesday= " 2
Friday= " 1
Monday= " 2
Wednesday= " 1

Note how the biceps are barely even worked throughout these 6-8 weeks, tghis will gibe your triceps a head start the problem with alot of people is that when they first start out they just pile on the bicep work then it's really hard to get the tricep to be noticed this routine is the routine I started with and it is excellent, it'll build a good solid foundation and u'll be surprised how much ur bench will be whne u start doing that afterwards, keyword: AFTERWARDS this will give you extra confidence to keep going, just a little trick that'll help you on your way.
whoa slow down, if ur just starting out then u are going to kill yourself. doing 5 exercise for your chest is just extreme that's overtraining u'll actually lose mass. also if u look at your biceps in comparison to the rest of your body they are tiny, why are you so focused on them? in my comp season as much as I ever do for biceps is 5 stes maybe two exercises tops. Try This for your first 6-8 weeks of training(in place of your weight training days):

Workout routine 1
Dips 2 sets of 10
Clean and Press 3 sets of 10
Side Laterals 2 sets of 10
Tricep Extensions 2 sets of 10
chin-ups 3 sets of 10 or 3 sets of as many as you can until ur up to 10
(of course work your abs as well)

Workout Routine 2
Dips 2 sets of 10
flat dumbell flyes 3 sets of 10
Bent Over Rows 3 sets of 10
wide grip chins (same routine as for reg. chinups above)
Abs


just alternate these two routines each workout day example:

monday= routine 1
Wednesday= " 2
Friday= " 1
Monday= " 2
Wednesday= " 1

Note how the biceps are barely even worked throughout these 6-8 weeks, tghis will gibe your triceps a head start the problem with alot of people is that when they first start out they just pile on the bicep work then it's really hard to get the tricep to be noticed this routine is the routine I started with and it is excellent, it'll build a good solid foundation and u'll be surprised how much ur bench will be whne u start doing that afterwards, keyword: AFTERWARDS this will give you extra confidence to keep going, just a little trick that'll help you on your way.





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