It appears you have not yet Signed Up with our community. To Sign Up for free, please click here....



Exercise & Fitness Message Board


Exercise & Fitness Board Index


Hi guys. My aim is to bulk up all round, but in particular I want to improve my arms. I posed my workout recently in another thread. Here it is again (The weights I'm lifting are the current levels, and should be increasing every week):


Monday: Chest and arms

Flat Bench Press: 4 sets of 22.5 kilo dumbells
Dips: Ideally 4 sets of 10, but I'm only able to do about 3 sets of 8 right now
Chest Push out thing: 12/10/8/6 reps: 120,130,140,150 lbs
Flies: 4 sets of 10: 10 kg dumbells
Triceps: Cable push down: 4 sets of 10 about 28 kgs
Biceps: 4 sets of 10, Bench incline, so I'm leaning back and doing a long curling motion: 14 kg dumbells
Triceps: 4 sets of 10 with 10 kg dumbell. Stand with dumbell behind neck and extend arm
Bicep: Ez Curl 30 kgs: Ideally 4 sets of 10, but am struggling by this point to do that

Wedenesday: Legs

Squats: 4 sets of 10 @ 75 kgs
Leg extension: 12/10/8/6 reps: @ 300/310/320/330 lbs
Hamstring machine: 3 sets of 10 @ whatever I can lift
Quads machine: 3 sets of 10 @ whatever I can lift
Calf raises: 4 sets of 15 - cant remember the weight but it's the highest the machine has.

(I often have time so do arms again - is this bad?)

Friday: Shoulders and Arms

Bench with straight back. Lift dumbells - 4 sets of 10 @ 16 kgs
Incline bench with dumbells: 4 sets of 10 @18 kgs.
Lateral pull down: 12/10/8/6 reps: @ 50/53/59/62 lbs
Pull ups: About 3 sets of 8 at the moment, aiming for this to improve.
Biceps: 4 sets of 10, Bench incline, so I'm leaning back and doing a long curling motion: 14 kg dumbells
Triceps: 4 sets of 10 with 10 kg dumbell. Stand with dumbell behind neck and extend arm
Bicep: Ez Curl 30 kgs: Ideally 4 sets of 10, but am struggling by this point to do that

I weigh 71 kgs. I take a whey protein shake when I get home (about 30 mins after workout), and have a bowl of cereal or tuna sandwich as well. I eat about 5 meals a day. I get 1 lb of protein per bodyweight a day.

Questions:

1) My main goal is to improve my arm size: Is my workout good for that? Am I overdoing/underdoing them? I'd like to have the ideal, most efficient arm workout

2) Is 300 sit ups (25 times 12 different exercises for all parts of the abs - like the 8-minute ab tape) everyday of the week good or overdoing/underdoing it?

3) Should I be doing deadlifts? My legs absolutely ache after a leg day, so surely I'm doing enough.... I'm worried about hurting my back, because I'm not sure how to do a deadlift.

4) Is there anything else you would change about this workout?

Thanks a lot guys.





All times are GMT -7. The time now is 05:34 PM.





© 2021 MH Sub I, LLC dba Internet Brands. All rights reserved.
Do not copy or redistribute in any form!