Search:

Since you got a lot of time and five days per week, you can afford to focus on a bodypart each day and really work that muscle while giving it a whole week to repair.....i advocate

DAY1 - CHEST,...

I dont mean to be disrespectful to others posts but forget everything they've just told you. I wasnt gaining at all for months on my arms. Plenty of research from the best including Mr. Olympia...

Personally i think your ab work is crap, i wouldn't do any of those exercises for abs, instead perform weighted crunches on an exercise ball (best exercise for upper abs), Bicycle crunches to work...

I've just started hitting my abs and made amazing progress with this routine...although its not for the faint hearted....done straight after legs.......i doubt anyone on bodyspace could perform...

Abs involve the least equipment of any workout usually. Just try and get an exercise ball maybe and perform the following in order.....

1. Weighted crunches on exercise ball - 15 reps - 2 sets
2....

IMO i think squats are my favourite mass builder by far as they work so many different muscles, although i really like bent over barbell rows as they really develop the whole back and the good old...

You want big bi's? do cable work fts....keeps muscle under constant stress....

Cable barbell curls
Cable curls
Incline dumbell curls
Hammer curls
Concentration curls

I read an article a few months ago about the percentage of muscle fibres recruited for each exercise when training abs. Unfortunately i don't have the link to back it up but i can tell you it was...

when you started, i would estimate you were at roughly 14% body fat. After your bulk somewhere in the region of 15-16%.
More defined and added mass i can see, but u also gained fat which is...

Seriously doubt anyone will come up with a better biceps routine than that of mine, that I use right now....added bout 2 inches in 4 months!
Using just any one week of my routine will yield great...

Pressing movements will certainly work your triceps and you can get away with just doing bench presses and push ups to work your triceps enough.
However, i believe you should hit them hard once a...

Hands down, Opti-men is the best multi vit out there! It is as good as Animal pak, may have a few less ingredients but that's what you would expect for something a third of the cost. Seriously, $18...

3 would allow for greater recovery, thats why i do it. And dude, include shoulder exercises on legs day or maybe on a seperate day with say forearms and high intensity ab training.

Still looking for a good workout routine, can anyone help me out? Tell me what are your workout days and your exercises if you wanna.

Still looking for a good workout, hoping people can post their workouts, thanks.

yh good point made by Los Diablo....but also be aware not all muscles should really be worked twice a week, especially if you are working them very heavily e.g. high reps, heavy weight. Never work...

Right, if u perform your tricep workout say, monday and shoulders on thursday you should be okay. The shoulder press will be the only shoulder workout involving triceps (should be) so dont worry...

Take shoulders off chest/triceps day, you're be to fatigued to lift well. Do each muscle group once a week but hit it real hard! That means low but very heavy reps!
I would replace one back/biceps...

Your workout programme seems fine apart from the few to many ineffective workouts i mentioned about removing. Regarding your reply, remember you should never work the same muscle group on consecutive...

Right, i think your exercises are good in general, although you could take some of the less effective ones out. I would suggest removong incline flyes, reverse grip barbell rows, reverse grip...