Help: How many exercise should I perform for each body part?

[etuckram]

I'm a newbie in bodybuilding. I want to have a toned and leaner body. I just want to have everybody's dream: 6-pack abs. I know that need to have less than 10% Body fat in order for them to show. Question: I also need to have a defined arms, back, chest legs and shoulders not only abs. How many exercises should i perform for each body part.

Example:
Bicep (3x12 for each):
Concentration Curls
Preacher Curls
Cable Curls
Arm Curls
Dumbell curls and etc.

I workout every other day. M - W - F - Sun - T - TH - Sat and so on. What is the advisable workout for me. My current routine is Chest and triceps; Shoulders and Biceps; Back and Legs. I have 5 minutes rowing warm-up or 15 minutes Elliptical Trainer. I do my abs exercise before the stretching. I do cardio after stretching for at least 15 minutes. What I did before is to do weights MWF and pure cardio for T-TH-S. I lost 3 lbs of muscle by doing that.

Please help.. Thank you.

Mark

[Stafor]

dont have back and legs on the same day. maybe
1) Chest and Tris
2) Back and Bis
3) Shoulders and Legs

Aim for 12-20 Sets for each major group(Legs, Back, Chest) and 8-14 for minor groups(Shoulders, Calves, Bis, Tris)

Treat abs like every other muscle, heavy exercises 8-12 reps instead of light exercises with 30 reps.

[blackthursday]

http://forum.bodybuilding.com/showthread.php?t=998224

[Rayman9102]

Small muscle groups should be 9-10 sets, muscle groups such as biceps, triceps, traps, forearms, and calves. Major muscle group such as Chest, back and legs including hams and quads should be 12-14 sets. What i do is...All this should be preformed in 45-60 mins MAX!!! 45 sec rest. Drink between each set. Dont drink to much though.THIS IS A BULK WORKOUT. If you want a CUT UP WORKOUT then JUST ADD MORE REPS and Cardio on days off...

Ex.Week 1
Monday = Chest= 10,8,6 reps
1.Incline bench 6 sets (3 of them are warmups.)
2. Flat bench. 3 sets
3.Decline bench. 3 sets
4. Incline wide grip bench. 3 sets.

Tuesday= Back=
1.Pull ups 4 sets. 8 reps
2.Front lat pull downs. 3 sets 8 reps
3.Behind Neck lat pull downs 3 sets 8 reps
4. T bar rows 3 sets 8 reps
5.Bent over rows 3 sets 8 reps

Wedns=Rest or when ever your work rest.

Thurs=Rest

Fri= Legs= Quads and Hams=10,8,8 reps
1.Squats 6 sets (3 warm ups)
2. Hack squats 3 sets.
3. Leg press 3 sets
4. Leg ham curls 3 sets.
5. Leg extentions 3 sets.

Sat or sun rest one of them Ex.

Sat=Bicep and shoulders in the morning 10 am. Triceps and calves 6pm

Bicep = 10, 8, 6
1.Cable curns 3 sets. Warm up
2.Concentration curls. 3 sets
3.Hammer Curls. 3 sets

Shoulders= 10,8,6
1.Bent over raises. 3 sets
2.Stand up raises 3 sets
3. Dumbbell presses 3 sets

Sun Rest.

Week 2. Chest will be Dumbbells instead of bench. Try to confuse your muscles and i promise it will grow. Eat alot of nutrition and thats it. Keep changing your routines (meaning workouts) dont do the same thing the next week, keep the muscles guessing. Wait 45 mins before your workout, and 45 min after your workout to eat... Good luck

Ramon...

[etuckram]

Originally Posted by Rayman9102

Small muscle groups should be 9-10 sets, muscle groups such as biceps, triceps, traps, forearms, and calves. Major muscle group such as Chest, back and legs including hams and quads should be 12-14 sets. What i do is...All this should be preformed in 45-60 mins MAX!!! 45 sec rest. Drink between each set. Dont drink to much though.THIS IS A BULK WORKOUT. If you want a CUT UP WORKOUT then JUST ADD MORE REPS and Cardio on days off...

Ex.Week 1
Monday = Chest= 10,8,6 reps
1.Incline bench 6 sets (3 of them are warmups.)
2. Flat bench. 3 sets
3.Decline bench. 3 sets
4. Incline wide grip bench. 3 sets.

Tuesday= Back=
1.Pull ups 4 sets. 8 reps
2.Front lat pull downs. 3 sets 8 reps
3.Behind Neck lat pull downs 3 sets 8 reps
4. T bar rows 3 sets 8 reps
5.Bent over rows 3 sets 8 reps

Wedns=Rest or when ever your work rest.

Thurs=Rest

Fri= Legs= Quads and Hams=10,8,8 reps
1.Squats 6 sets (3 warm ups)
2. Hack squats 3 sets.
3. Leg press 3 sets
4. Leg ham curls 3 sets.
5. Leg extentions 3 sets.

Sat or sun rest one of them Ex.

Sat=Bicep and shoulders in the morning 10 am. Triceps and calves 6pm

Bicep = 10, 8, 6
1.Cable curns 3 sets. Warm up
2.Concentration curls. 3 sets
3.Hammer Curls. 3 sets

Shoulders= 10,8,6
1.Bent over raises. 3 sets
2.Stand up raises 3 sets
3. Dumbbell presses 3 sets

Sun Rest.

Week 2. Chest will be Dumbbells instead of bench. Try to confuse your muscles and i promise it will grow. Eat alot of nutrition and thats it. Keep changing your routines (meaning workouts) dont do the same thing the next week, keep the muscles guessing. Wait 45 mins before your workout, and 45 min after your workout to eat... Good luck

Ramon...

Nice detailed program...
so for week 1 ill just use barbell for all then next week ill use dumbbell?

What I do is I use almost all chest machine in a day. Is it bad? how bad? I have a mentally to make my muscle ache to feel the development. I dont know if that is a good idea.

What would be the benefit of doing a military press to be followed by dumbell press?

[Rayman9102]

Originally Posted by etuckram

Nice detailed program...
so for week 1 ill just use barbell for all then next week ill use dumbbell?

What I do is I use almost all chest machine in a day. Is it bad? how bad? I have a mentally to make my muscle ache to feel the development. I dont know if that is a good idea.

What would be the benefit of doing a military press to be followed by dumbell press?

The Ex. I made was just saying to confuse your muscles. You can use machienes. It doesnt matter, but just make sure those machienes you used for that muscle group your worked wouldnt be used the next week. If you use mchienes for the muscle it will build it, as long as you work it out properly. Then the next week you hit dumbbells. That will put your muscle to "SHOCK" Meaning it will confuse it. Your muscle is gonna be adapted to the machiene and be ready for it when you go in next week. BUT you throw dumbbells at it or bench then its like "HEY WTF" and it will grow/cut up... More reps such as 15-20 reps with "LIGHTER" weight will cut it up. Reps from 6-10 will bulk it. Always remember though DO NOT STOP AT THE BURN if you got ONE or TWO more reps that YOU KNOW you can fit in. Do it thats the muscle letting out amino acids to eat away the fat... Heres a better ex. Ima ue for chest this goes for ever muscle though ok.

Week 1. Ex
Chest You do Dumbbells for week one on MONDAY

Week 2. Monday Chest Barbell Benching

Week 3. Monday Chest Smith Machienes

Week 4. Monday Chest Dumbbells.

As you can see it repeats itself. It confuses the muscl each time. Remember your muscle has memory, but it doesnt have a brain so it isnt gonna know the next week your gonna do machienes instead of barbells. Also Your 6 week of working out (THIS IS FOR BULKING ONLY) take itoff lt you muscles rest for 7 hard days. Then start it up again on the monday- when ever your workout days are. This will let the muscle rest and GROW because all the nutrients its getting. Then the next week they will be sore when you hit them hard again because they took 1 week off. As for me im not a powerlifter so i dont care how much i lift in the gym, im working out to "GET BIG" if you keep doing benching benching benching then your musces will grow but not fast and they will hit a platue, BUT you will get stronger why? Because they adapted to the weight. Thats why i change it up every week...Good luck...

[ThickAsABrick]

Originally Posted by blackthursday

http://forum.bodybuilding.com/showthread.php?t=998224

That doesn't answer his questions, parrot.