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Exercise & Fitness Message Board


Exercise & Fitness Board Index


6'1 175 pounds 17 yrs old
I am trying to build some muscle in my arms,shoulders,and chest before the summer comes around. I have weights at home but everyday when i get home from school I am too tired to exercise because school just wears me out, especially during allergy season. At night time I would lift but that is when I either go swimming or play basketball for cardio because I am trying to lose some weight (not much). I was wondering if waking up at 6 in the morning and eating some oatmeal or drinkin a protein shake til 6:15, then lifting from 6:15 until 7 or 7:15 would work. I'm not sure if lifting so early in the day is good for me because when you wake up you are really stiff and the lactic acid has built up in your body. Can anybody answer this????
And is this a good routine for 4 days a week???:

Monday
CHEST-
Bench Press-3x10
Incline dumbell press-3x8-10
TRICEPS-
Close Grip Bench press-3x6-8reps
Skull Crushers-3*6-8 reps
Kickbacks-6-10 reps..I'm sure you know what these are..
ABS-
Crunches-2x25
**************************************************
Tuesday
HAMS/QUADS-
Squats-3x12
Leg Extention-3x8-10
Hamstring curl-3x8-12
SHOULDERS-
Dumbbell Press-3x10
Lateral Raise-3x8-10
Rear delts raises-2x12
TRAPS-
Shrugs-3x6-8
Upright rows-3x6-8
ABS-
Crunches-2x25
**************************************************
WEDNESDAY OFF
**************************************************
Thursday
CALVES-
On stairs with dumbells on shoulders-4x12
FOREARMS-
Wrist curl-3x12
Wrist extention(opposite of the curl)-3*10
ABS
Crunches-2x25
**************************************************
Friday
BICEPS
Concentration Curls 3x10 each arm
Hammer Curls 3x 10 each arm
Curls 3x10-12
CHEST-
Bench Press- 1x12 1x8 1x5-6
Incline dumbell press- 3x6-10 reps
ABS-
Crunches-2x25






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