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Voting Question: Advice on my training program for rugby?

Below is my superset training program i have designed for next 8 weeks. 10 minute warm up on treadmill followed by stretches. Note 5 sets of 5 reps of exercises below: Recovery: 30 seconds recovery between exercise 1A Barbell Squat 1B Seated Leg Curl 2A Dumbbell Bench Press 2B Lateral Pull-down 3A Seated Shoulder Press 3B Dumbbell Shoulder Shrugs Note 8 reps of exercises below: 4A Barbell Abdominal Rollout 4B Dumbbell Side-bend 4C Decline Crunch 10 minute cool down on bike followed by stretches, each held for longer than in warm up. Note each weight will be set as to push myself on last rep of each set. Can you please tell me how effective my training program is and whether i will see any muscle hypertrophy over 8 weeks. more

Voting Question: Can Running help me out to get abs!?

I am so pumped to get abs I weight train about 3-4 times per week and my cardio varies from 3-4 times per week also. I just want to drop those last 10lbs of fat.. I already increased my dumbbell weight, but I love running too! If I wake up early and run 4 miles each morning about 6 times were week along with my intense program and plenty of protein can the running have a big impact?Should I run before breakfast or after? Will this target the love handles too? Oh and, I eat oatmeal every morning, eggwhites broccoli and cauliflower for lunch, and mostly salads and veggies for snacks and dinner is a salad with some chicken? Good diet for abs? more

Resolved Question: What do you think of this muscle building, fat burning plan?

I'm an 18 year old female, 5'3 and I weight about 127-130 lbs (It keeps going up and down lately for some reason), however I'm not fat and I already have muscles, but I wanna look more toned up, so I'm doing a muscle gain/fat loss program this summer and here is how it'll go: Nutrition:Breakfast, 9 am: -Scrambled egg. (100 calories, 6 gm of Protein). -Slice of loaf. (100 calories, 4 gm of Protein) -Cup of Green tea. (0 calories, 0 gm of Protein) Noon snack, 12 am: -Bottle of Whey milk. (200 calories, 30 gm of Protein). Lunch, 4 pm: -Piece of Steak/chicken/or fish. (300-500 calories, 40 gm of Protein). -Tomato and Green paper. (50 calories, 0 gm of Protein). -1 slice of loaf/or a piece of potato or anything with carbs. (100 calories, 4 gm of Protein). Late afternoon snack, 7 pm: -Bottle of Whey Milk. (200 calories, 30 gm of Protein). Dinner 9/10 pm: -Apple. (maximally 150 calories, 0 gm of Protein). -Banana/or orange. (Maximally 150 calories, 0 gm of Protein). Weight training work out schedule: Abs workout Friday -Regular Crunches 25 reps 4 sets -Vertical Crunches 25 reps 4 sets -Bicycle Crunches 25 reps 4 sets -Twisting Crunches 50 reps 4 sets -Dumbbell side bents 50 reps 4 sets Arms workout Mon-Wed A.Bicep Barbell curls 30 reps 3 sets -12 repsLeast weight -10 rep Average weight - 8 reps Max weight B.Bicep curls 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight C.Tricep V-bar pull-downs 30 reps 3 sets D.Tricep Kickback 30 reps 3 sets -10 reps Inner Triceps -10 reps Middle Triceps -10 repsOuter Triceps E.Tricep Extension 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight F.Shoulder front Raise30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight G.Shoulder press 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight H.Shoulder/Lateral raise 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight I.Wrist curls 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight Leg workout Tue-Thur A. Leg press 30 reps 3 sets -12 reps Least weight -10 reps Average weight -8 reps Max weight B.Leg extension 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight C.Calf raise 30 reps 3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight D.Dumbbell Lunges 30 reps 3 sets - Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set. Cardio workout schedule: Mon through Thursday: - Treadmill 2 miles (Walking/Jogging) with 20 minutes rest between each mile. - Bicycling 2 set (Regular and max intensity) for 15 minutes each set and about 20 minutes rest between each set. Sat and Sun are off-days for my muscular repair and growth, but I will still move a lot, because I have a job everyday anyway and I do a lot of other things too so I'm not going to lay down and watch T.V or anything, this summer is hopefully going to be very active for me! * I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won't kill me or anything. PLEASE tell me what you think about this whole plan? I really need opinions! Thank you! more

Resolved Question: Fat burning, muscle building plan... Please tell me what you think!?

Voting Question: How much muscle should I expect to gain in terms of weight?

Two months ago I began lifting with a rigorous weight training program- it's already helped a lot. My main concern right now is to gain mass. Basically my regimen is: (not in this particular order) Each exercise Tuesdays, Thursdays, and Saturdays (adding a little weight of course as each week progresses) Bench Press 1st set 55lb x 8 reps 2nd set 65 x 5 reps 3rd set 75 x 3 reps 4th set max of 85 x 1 Cleans 25 x 5 reps 27.5 x 3 reps 30 x 1 rep 32.5 x 1 rep High pulls 25 x 5 reps 27.5 x 3 reps 30 x 1 rep 32.5 x 1 rep Bicep curls 3 sets of 15 lb weights x 6 reps Dumbbell rows 3 sets of 25 lb weights x 6 reps Tricep extensions 3 sets of 10 lb weights x 6 reps Squats 1st set 60 x 8 reps 2nd set 80 x 5 reps 3rd set 110 x 3 reps 4th set of 120 x 1 rep 5th set max of 135 x 1 rep Lunge walk 3 sets of 20 yd. lunge walks holding a 20lb dumbbell in each hand Calf raises 3 sets of 20 holding 20 lb dumbells in each hand I also run 2 miles every day and do some ab work every day How much weight should I expect to gain in 6 months total? more

Resolved Question: Is this a good plan to build muscle and lose fat, please take a look at this!?

I'm an 18 year old female, 5'3 and I weight about 127-129 lbs (It keeps going up and down lately for some reason), however I'm not fat and I already have muscles, but I wanna look more toned up, so I'm doing a muscle gain/fat loss program this summer and here is how it'll go: Nutrition:Breakfast, 9 am: -Scrambled egg. (100 calories, 6 gm of Protein). -Slice of loaf. (100 calories, 4 gm of Protein) -Cup of Green tea. (0 calories, 0 gm of Protein) Noon snack, 12 am: -Bottle of Whey milk. (200 calories, 30 gm of Protein). Lunch, 4 pm: -Piece of Steak/chicken/or fish. (300-500 calories, 40 gm of Protein). -Tomato and Green paper. (50 calories, 0 gm of Protein). -1 slice of loaf/or a piece of potato or anything with carbs. (100 calories, 4 gm of Protein). Late afternoon snack, 7 pm: -Bottle of Whey Milk. (200 calories, 30 gm of Protein). Dinner 9/10 pm: -Apple. (maximally 150 calories, 0 gm of Protein). -Banana/or orange. (Maximally 150 calories, 0 gm of Protein). Weight training work out schedule: Abs workout Friday -Regular Crunches 25 reps4 sets -Vertical Crunches25 reps4 sets -Bicycle Crunches 25 reps4 sets -Twisting Crunches50 reps4 sets -Dumbbell side bents 50 reps4 sets Arms workout Mon-Wed A.Bicep Barbell curls 30 reps 3 sets -12 repsLeast weight -10 rep Average weight - 8 reps Max weight B.Bicep curls30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight C.Tricep V-bar pull-downs 30 reps 3 sets D.Tricep Kickback 30 reps3 sets -10 reps Inner Triceps -10 reps Middle Triceps -10 repsOuter Triceps E.Tricep Extension 30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight F.Shoulder front Raise30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight G.Shoulder press 30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight H.Shoulder/Lateral raise 30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight I.Wrist curls30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight Leg workout Tue-Thur A. Leg press30 reps3 sets -12 reps Least weight -10 reps Average weight -8 reps Max weight B.Leg extension30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight C.Calf raise30 reps3 sets -12 repsLeast weight -10 reps Average weight -8 reps Max weight D.Dumbbell Lunges30 reps3 sets - Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set. Cardio workout schedule: Mon through Thursday: - Treadmill 2 miles (Walking/Jogging) with 20 minutes rest between each mile. - Bicycling 2 set (Regular and max intensity) for 15 minutes each set and about 20 minutes rest between each set. Sat and Sun are off-days for my muscular repair and growth, but I will still move a lot, because I have a job everyday anyway and I do a lot of other things too so I'm not going to lay down and watch T.V or anything, this summer is hopefully going to be very active for me! * I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won't kill me or anything. PLEASE tell me what you think about this whole plan? I really need opinions! Thank you! more

Voting Question: After a home dumbbell exercise program?

I have: 4x 1.5kg weights 4x 2.5 weights 2x 3kg, 5kg and 8kg dumbbells 1x 6kg, 10kg and 16kg dumbell Inner tyre bicycle tube Can anyone make me up a home weight training program to increase strength and speed for karate? (Need it mainly in the calves, quads, hamstrings, biceps and triceps mainly - extra work for knee stabalising) I know how to do the exercises, I just don't know which would be the best ones to pick, what weight to use, the reps and sets as well as the order of the exercises. I would go to the gym if it wasn't for the costs, opening hours that I can't make and also the distance/time to drive there. It's a lot easier to do at home and I'm more likely to do it here. more

Resolved Question: WHAT MUSCLE GROUPS SHALL I COMBINE TOGETHER WHEN WEIGHT TRAINING?

HI, this is my weight trainig program i will be following, as i am looking to increase muscle mass. btw i am also taking 3 additional supplements: ON %100 whey, phd pharma gain and animal pak multivitamin. here is my workout regime: Chest (11 sets) Barbell bench press 4 sets Incline barbell bench press 3 sets Decline barbell bench press 2 sets Incline dumbbell flyes 2 sets Back (12 + sets) Chins do as many sets until you reach 30 reps Barbell rows 4 sets close grip chins 3 sets Deadlifts 4-5 sets Legs (13-16 sets) Squats 4-6 sets 6-12 reps Leg curls 3 sets Leg ext 2-3 sets Standing calves 4 sets Shoulders (12-14 sets) Barbell shoulder press 4 sets Arnold presses 4 sets seated laterals 2-3 sets Bent over laterals 2-3 sets Biceps (8 sets) Barbell curl 3 sets Preacher curl 3 sets Seated dumbbell curl 2 sets Triceps (10-12 sets) Close-grip presses 4 sets Overhead tri ext 4 sets Reverse pressdown 2-4 sets im not sure what groups to put together, as i need to squeeze all this into atleast 4 days. btw im 16 years old please let me know what you think? thnx!thnx but ive heard that training biceps and triceps on the same day is not a good idea as you are more prone to injury due to the fatigue in your arms, for either training the bics, or trics? and by the judge of my workouts i dont think i can manage trainig both muscles in a day..?cheers ME, more

Voting Question: What is an ideal weight training program?

I live in a condo, that has a universal machine (safety bench press, leg raises, and a pull down "thingy". I weight about 156lbs and can curl dumbbells up to 15kg or 30lbs. Max bench press weight is 150lbs for 1 rep. What is an ideal workout for me to train my upper body? any suggestions? more

Voting Question: Strength and Muscle Gain Program with Controlled diet, Thoughts?

Hi all, Could you give me your thoughts on the following training program? It is an all over body workout, which should promote large strength gains everywhere due to its compound exercises, good muscle growth and excellent cardio, rather than all out muscle mass (Like bodybuilders.) This program works on the assumption that you are already quite fit and strong... and able to do at least 3 sets of 8 pull ups, 3 x 10 dips and 3 x 15 push ups. Also weights used on all dumbbell exercises are 20kg x 2, getting heavier each week. It is also based on a 1gram of protein per pound of bodyweight. To be done Monday/Wednesday/Friday. Rest is 30-90 seconds between sets and exercises. (Depending how fit you are.) You must do them in the following order. Dumbbell Bench Press 5 Sets x 5 Reps Dumbbell Squats 5 Sets x 5 Reps Dumbbell Overhead Press 5 Sets x 5 Reps Dumbbell 1 Leg Calf Raise 5 Sets x 5 Reps Reverse Crunch 3 Sets x Max Reps Push Ups or Dips 3 Sets x Max Reps (Alternate each workout.) Hanging Leg Raises 3 Sets x Max Reps Chin ups or Pull ups 3 Sets x Max Reps (Alternate each workout.) Once you can do 3 Sets of 15 Reps for each bodyweight exercise, you should start adding weight rather than doing more. Right so... basically I was inspired to put this together as a lot of the strength gain programs out ther like StrongLifts 5 x 5 are not cardio orientated enough, and also rely on you having barbells and squat racks etc. This is supposed to be accessible, not too complex and an excellent all round workout for the person out ther who likes to get a good cardio workout, but also gain strength and muscle! I've done this for a month now and can't believe how much it has improved my anaerobic response rates and I have also put on about 4 pounds in muscle! So what do you think? Olly more

Resolved Question: Thoughts on this weight training/ body weight program, is it lapsing in to over training?

Hi all, I would really like to hear some educated advice/ thoughts on this program please. Basically I’m switching from 5k running to weights and bodyweight exercises. I already have a high standard of fitness To give you a quick background on my fitness, I ran 5k's at around 19minutes and my best mile time was 5 minutes. I can also do 3 sets of 12 perfect form low dips and 3 sets of 10 chin ups and 8 pull ups in perfect form. I want to be doing this all over body workout 3 times a week, Monday/ Tuesday/ Friday... with the aim of putting on some more weight in muscle and getting a bit stronger than I am. These will be done in the order typed down, with 60-90 seconds rest in between sets... and 60-90 seconds between exercises. Dumbbell Bench Press - 5 Sets of 5 reps max weight, increasing each week Dumbbell Squats - 5 Sets of 5 reps max weight, increasing each week Dumbbell Overhead Press - 5 Sets of 5 Reps max weight, increasing each week Reverse crunch 3 sets for max per set, increasing by 2 reps per week Dips or Press ups (alternating on each workout) Dips 3 sets x Max increasing by 1 each week, same applies to press ups Suspended Leg raises (From bars) 3 sets x Max increasing by 2 each week Pull ups or Chin ups (Alternate on each workout) 3 sets x Max increasing by 1 each week on both. My worry is that this could lead to overtraining muscles and not gaining any mass. My diet consists of 1g of protein per lean pound, so around 170 grams of protein per day + plenty of calories and carbs. I was doing StrongLifts 5 x 5 for the past 2 months and have put on 4 pounds of muscle, but I feel my cardio is suffering with such short workouts. Hopefully this one will get cardio going with short rests. Sorry for the length of the post, I’m just very keen that you understand that I am fully prepared and able to perform this workout. Cheers, Olly more

Resolved Question: 16 Year Old Weight Training Program?

Im a 16 year old male ( nearly 17, if that makes any difference ) and i am looking to improve my weak skinny body and arms by hopefully bulking up abit. Basically i am asking for someone to recommend/type me up a daily ( or every other day ) weight training program. Keeping in mind i can only do this at home, i have access to one 12kg dumbbell, one 8lb dumbbell and a pull up bar ( of sorts, its my doorframe.) If i also need to change my diet or drink more protein etc please tell me. Any help is appreciated, thank you.also Ric L, this will sound very dumb but could you please explain to me, 5-6 sets meaning just 5-6 pushups or 5-6 of a certain number?Another detail i should have added is that i don't want to lose weight, i wanna put it on if anything. more

Resolved Question: Program for weight training in Karate?

Does anyone know of any sites or has a good weight training program for karate? In about 11 months, I have a big grading on. I'm only going for my 2nd kyu brown belt, however, I'm practically the only female in the club and I want to be graded at the same standard as the males are. Even though I've been told that I won't be graded as hard as they are, I do not want them to go easy on me in this full contact club. I know that I really need to work on my strength, mainly for any grappling (small demonstration section) and also when doing weaponry (bo and sai) to not tire out so quickly. Currently I'm quite unfit due to resting for a while from an injury. I'm about 90% better now and have been given the all clear to train again. This is what I used to do before the injury, not necessarily in this order, but it's what I can remember - all with free weights (I have my own dumbbells and I have been through a gym instructor training, I just never went for the assessment, so I know my technique is right) 3 sets of 10 reps - usually with lighter weights to also train speed > Bicep curls > Squats > Tricep dips > Forwards lunges > Calf raises > Front and side deltoid > Pushups, then when up, lift a weight > Situps > Oblique twists Also with a tyre tube: > Hamstring curls > Ad and abductors more

Resolved Question: Is this a good workout routine?

Im considering joining the army so i do pushups Mon, Weds, Fri and pull-ups, Tues, Thurs, Sat along with my normal lifting. I also do cardio 5 days a week and workout my abs every other day. Also I eat a healthy diet. My main concern is if I am allowing enough rest. Monday: Triceps Lying tricep extension (skullcrushers) 3x10 Dips(weighted if need) 3x10 (or failure) Standing dumbell extension 3x8-10 Close grip bench press 3x8-12 Tricep pushdowns 3x10 Tuesday: Back/Biceps Barbell bicep curl - 5 x 10 Seated dumbell curl on incline bench - 3 x 8 Barbell preacher curl - 3 x 10 Reverse barbell curl - 3 x 12 Shrugs- 3 x 10 Lat Pulldowns- 3 x 10 Seated Rows- 3 x 10 Barbell Row- 3 x 10 Weds: Chest/Shoulders Incline Barbell Bench- 3 x 10 (last to failure) Flat Barbell Bench- 3 x 10 (last to failure) Decline Barbell Bench- 3 x 10 (last to failure) Incline Flies- 3 x 10 Cable Crossovers- 3 x 10 Military Press- 3 x 10 Arnold Press- 3 x 10 Dumbbell Side Raises- 3 x 10 Dumbbell Front Raises- 3 x 10 Thurs: Legs Leg Press- 4 x 12,10,8,6 Squat- 4 x 12,10,8,6 Hamstring Curls: 3 x 10 Standing Hamstring Curls: 3 x 10 (Each Leg) Standing Calf Raises 3 x To Failure Leg Extensions 3 x 10 Walking Lunges 3 x 10 (Each Leg) I do a pushup improvement program that involves doing close, regular and wide grip pushups to failure. Sorry this is so long, i just want to make sure i am doing my training right. more

Resolved Question: LIGHTLEGACYIVELY PARISHILTON-ANNPRESSLY,how is this for a Ninjutsu Bodybuilding Program?

Shoulders Clean and presses: 2 sets, 8 repsLats Barbell pullovers: 2 sets, 8 repsBiceps Barbell curls: 2 sets, 8 reps Chest Bench-presses: 2 sets, 6 reps Lower Back/Glutes/Hams Good mornings: 2 sets, 8 reps Quads Squats: 2 sets, 12 reps Abs Waist Twists: 4 sets, 90 repetitions Sit up Twist: 4 sets, 20 repetitions Leg Raises: 4 sets, 20 repetitions Leaning Twist: 4 sets, 50 repetitions Bruce Lee’s training focused on toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day. Bruce Lee’s Beginning Bodybuilding Routine: Squat: 3 set of 10 French Press: 4 sets of 6 Incline Curl:4 sets of 6 Concentration Curl: 4 sets of 6 Push-up: 3 sets of 10 (Weighted) Barbell Curl: 3 sets of 8 One-Armed French Press: 3 sets of 6 to 8 reps Dumbbell Circle: 4 sets of as many reps as possible. Dumbbell circle is rotating dumbbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top. Reverse Curl: 4 sets of 6 Wrist Curl: 4 sets of as many possible Reverse Wrist Curl: 4 sets of as many possible Sit up: 5 sets of 12 Calf Raise: 5 sets of 20. Done 3 days a week. _______________________________________ Lee’s Overall Development Routine: Clean and Press: 2 sets of 8-12 reps. Barbell curl: 2 sets of 8-12 reps. Press Behind Neck (Military Press): 2 sets of 8-12 Upright Rowing: 2 sets of 8 -12 Squat: 2 sets of 12-20 reps. Rowing: 2 sets of 8-12 Bench Press: 2 sets of 8-12 Pullover: 2 sets of 8-12 Done 3 days a week. _______________________________________ Bruce Lee’s 20-Minute Strength and Shape Routine: Clean and press: 2 sets of 8 Squat: 2 sets of 12 Barbell pullover: 2 sets of 8 Bench press: 2 sets of 6 Good Morning: 2 sets of 8 Barbell Curl: 2 sets of 8 Done 3 days a week. _______________________________________ Bruce Lee’s Circuit Training for Total Fitness: Sequence 1a Monday, Wednesday, Friday: Rope jumping, 1 minute. Forward bend, 1 minute. Cat stretch, 1 minute. Jumping jack, 1 minute. Bodyweight squat, 1 minute. High kick, 1 minute. Sequence 1b, Monday, Wednesday, Friday Waist twists, 1 minute. Palm up curl, 1 minute. Roman chair, 1minute. Knee drawing, 1 minute. Side bending, 1 minute. Palm down curl, 1 minute. Sequence 2a, Tuesday, Thursday, Saturday Groin stretch, 1 minute. Side leg raise, 1 minute. (Hold each side for 30 seconds) Jumping bodyweight squat, 1 minute. Shoulder circling, 1 minute. Alternate splits, 1 minute. Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.) Sequence 2b, Tuesday, Thursday, Saturday. Leg raise, 1 minute. Reverse curl, 1 minute. Sit up twist, 1 minute. Leverage bar twist, 1 minute. Alternate leg raise, 1 minute. Wrist roller, 1 minute. ______________________________________ Bruce Lee Circuit Training for Increased Muscularity Overhand pullup, 30 seconds. Seated leg press, 30 seconds. Standing leg thrust, 30 seconds. Shoulder press, 30 seconds. Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs. Alternating curl, 8-12 reps each arm in 30 seconds. Standing Unilateral Horizontal Arm Adduction, 30 seconds. For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height. Bench press, 30 seconds. Squat, 30 seconds. Lat pulldown behind neck, 30 seconds. Triceps push-down, 30 seconds. Cardio (Run) full pace, 1 minute, 30 seconds. Wrist roller, 1 minute. Neck flexion/extension/rotation, 1 minute. _______________________________________ Bruce Lee’s Enter the Dragon Routine for MA’s: Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight. Deadlifts: 8-12 reps. Hyperextensions: 8-12 reps. Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg) Leg extensions: 3-4 sets of 12-15 reps. Seated Leg-Thrust: 4 sets 12-20 Calf raises: 3 sets of 8-10 Reverse curl: 4 sets, 8-12 reps. Bruce then kicked with a cable around his ankle. Shoulder press: 3-4 sets, 10-12 reps. Follow Bruce Lees Workout routine for amazing results. CAGLARJUAN SINGLETARY KENPOKARATELY WORKOUTMLQIZDKA= DEADLIFTS=5 X 10 at 135, 5 X 6 AT 145 ,5 X 4 AT 235 POUNDS ; KLEAN PRESS = 2 X 8 AT 85LBS; ,HAMMER ARM CURLS =2 X 9 AT 60POUNDS ; SQUATS = 2 X 12 AT 170 POUNDS ; PULL OVER = 2X 10 AT 80 LBS ; GOOD MORNING = 2 X 11 AT 95 POUNDS ; BENCH PRESS = 9 X 115 ,8 X 120 POUNDS ; UPRIGHT ROWING = 8 X 90 LBS 9 X 9 X 89 POUNDS ; BENT OVER ROWING = 12 X 190 ,11 X 215 LBS; PRESS BEHIND NECKING = 7X 13 AT 50LBS ; 6X70 POUNDS ,3 X 75 LBS ;EXTERNAL ROTATIONA = 11 X 40 ,12 X 40POUNDS ;CALVES = 85 X 105 ,15 X 205LBS ; CRUNCHES = 875 LBS ; SIT UPS = 125X WWW.FEMINSM.ORG WWW.REDROCKRECORDS.COM more

Voting Question: How can I build more muscler by working out at home? (10pts)?

About myself: I'm 14 and go to school, I work, I do Judo and have lots of martial arts history (so lots of impact training,) I work with my heavy bag everyday for half an hour or so, the weights I'm lifting are 5 kg dumbbells, I'm around 170cm tall and weigh 50kg. I follow along the lines of this workout 6 days a week. http://fitness.scoobysworkshop.com/schedintermediate.htm However, I try to "confuse my muscles" by doing different workout exercises each day to build muscles I don't normally use, instead of following the workout to a "T". Some days I also do things like plyometrics and isometrics to help boost my muscles and strength. Is this a good path to muscle building or should I be following somethings completely different? Please note me of any good changes I should be making to my workout program etc. more

Voting Question: Working out - Split routine or full body workout?

I would like to start working out soon, but am not sure what workout to follow. I am skinny and my goal is to simply gain muscle mass. To meet my goal, is it better to follow A - Split body workout program where I would train the whole body over a 3 sessions (different muscles each session), and workout 5 days a week. OR B - A full body workout where I train every part of the body in one session, and work out 3 days of the week (Sun, Tue, Thurs) It would be much more convenient to do option B...If i do do that then I would be following this plan Squats 1 X 8 - 10 reps Leg Extensions 1 X 8 - 10 reps Leg Curls 1 X 8 - 10 reps Dumbbell Pullovers 1 X 8 - 10 reps Barbell Overhead Shoulder Press 1 X 8 - 10 reps Seated Rows 1 X 8 - 10 reps Bench Press 1 X 8 - 10 reps Barbell Bicep Curls 1 X 8 - 10 reps Tricep Extensions 1 X 8 - 10 reps Weighted Pullups 1 X 8 - 10 reps Weighted Dips 1 X 8 - 10 reps Standing Calf Raises 1 X 8 - 12 reps Abs - 1 X 10 - 15 reps What should I do? more

Resolved Question: Working out - Split routine or full body workout?

Resolved Question: your opinion would make my day!?

I've just drawn up my new training program. is it too much? I've been training for abou 2 yrs now. after 3 days the routine starts over. each sessions start is 20 mins cardio Day 1. (3 sets of 20) chest, shoulders, tri's pec dec, push ups,flys and presses, cable cross overs, side lats, front raises, over head ext, plate turns,shoulder press, push downs, dips, kick backs, Day 2 (3 sets of 20 maybe 4) Legs and abs Leg ext,leg curl,dead lift,lunges, leg press,squats,side raises and kick (hips and gluts). Crunches, reverse crunches, swiss ball ext, scissors Day 3 Back and arms Pull downs, dumbbell row, pull ups, push down rows, hyper ext, cable pulls,dumbell curls, barbell curls preacher curls, concertrated curls, rept abs I'd really appreciate some advice instead of being referred to sites.. huge thank you! i forgot to mention im a girl.. i do light weights in order to not get big! just tone im 19 5ft 9 143 lbs more

Voting Question: training prog? what do you think of it?

im on this training program. 20 mins cardio then. day 1 shoulder, chest and trips pec deck, shoulder press, push ups, cable cross overs, flys, dumbbell press, side lat raises, front raises over head ext, kick backs, dips, shrugs, tri push downs day two legs n abs leg ext,sqauts,leg press, curls, lunges, side rises and kicks, bridge, crunches, scissors, reverse crunches day 3 arms back and abs lat pull downs. dumbbel row, push down rows, hyper ext,back cable cross overs, dumbell curls, barbell curls,preacher curls, concentration curls then repeat abs. upper body weights 10-20 pounds legs range from 20-150 (leg press)pounds personal opinions welcome! do you think i'll lose weight!! more

Voting Question: Which weight training routine is better (A or B)?

Key 3-10 means 3 sets 10 repetitions So: PROGRAM A: Day 1 run 2 miles weighted ab crunch machine(3-10) bench press (3-7) large weight for me bicep curls (3-10) pull ups (3-10) lat pulldowns (2-10) dips (3-10) one handed bent over lat rows (3-10) shoulder raises(kinda like arnold press) 3-10 Day 2: Run 2 miles Ab cruncher weighted(3-10) Weighted Oblique Twists(3-10) Hip Adductor leg spreads (3-10) Leg Presses (3-10) Calf Raises (3-10) Hamstring Flexions(3-10) Squats (3-10) Program B: Day 1: Weighted Ab cruncher(3-10) Bench Press (3-7) Dips (3-10) Dumbbell Flies (3-10) Arnold Presses (3-10) Tricep Extensions(3-10) Leg Presses (3-10) Leg Extensions (3-10) Day 2: Weighted ab cruncher(3-10) Lat Pulldown(3-10) Weighted Oblique twists (3-10) Pull ups (3-10) One arm dumbbell row(3-10) Bicep Curls (3-10) Reverse Bicep Curls (3-10) Hamstring Flexions: (3-10) Squats (3-10) Seated Calf Raises (3-10) more

Voting Question: weight lifting and weight loss programs need help fast?

ok so i am 14 5'7 and 164 pounds and i really need a weight loss program and lifting program i have 100 pound weight set that brings a barbell and dumbbells i also got resistence bands. i heard that cardio is a bad thing to do because you wont get result but interval training or something like that works i know you are suppose to to low intensity stuff then high intensity stuff. so i need to put that in my program. really want to lose weight and with my diet i already know what i need to know. i also want to gain muscle at the same time because i play baseball and i need to get strong. i am not that fat i am a little chubby but all i want to lose is about 10-15 pounds in 1 and a half month. i am also playing baseball every other day for 3 hours so i am getting some exercise there. i have no problem running but i would rather have myself run inside my house and do stuff like suicide and stuff like that it helps me in baseball to so plz help. i can work out 7 days for about 2 hours more

Voting Question: weight loss and weight lifting program need help fast?

Voting Question: weight loss and weight lifting program need help fast.?

Voting Question: weight loss and weight lifting programs?

Resolved Question: Can anyone suggest a good home work out program?

Can anyone suggest a good home work out program for an 18 year old male? I used to row for my school but since I stopped about 2 years ago I have slowly put on weight and lost the strength I had from rowing. I have no idea what sort of home workout to do as I did all my rowing training in a gym an I dont have access to a gym anymore. I was thinking about buying some dumbbells to get my strength up but im not sure about everything else. A website would be best but any advice or help is much appreciated. more

Voting Question: help me with weight training?

ok im 13 and started lifting 10 lbs dumbbells and i was wondering if anybody knows a training program that i can follow and gain muscles without hurting myself be specific best answer gets 10 points more

Resolved Question: Hi, im currently trying to make a weight training program which involves cardio and weights,?

i was wondering if u can help me, i only have dumbbells and a weight training bench, and im 15. i would also like help to get rid of my man boobs, i eat a very healthy diet and all that. please help , thnxi do work on my pecs, and do jogging, pressups and bench presses but it dont seem to work,. more

Resolved Question: So I just started a new weight training program but I'm confused with what size dumbbells I should use..?

I started out using 5lb dumbells and they do hurt so I know they're not too light for the exercises i'm doing, but I don't know how far I should progress with the weights.. I mean I definitely don't think there's gonna be a time when I will need 25lb weights or over.. so should I just figure that around like 15lbs will be the max? If it helps I'm a 19 year old girl that is 5'2" and weighs 145 lbs. I am working on losing 25lbs with eating right and this program that incorporates weight training and high intensity cardio. If anyone can give me some advice it would be greatly appreciated.. also I just want to get toned, i'm not trying to bodybuild or anything. more

Resolved Question: My forearms and wrists look thin and weak compared to the rest of me. What can I do to build them up?

So.. does anyone recommend any excercises I can do to help put a bit of muscle on them? I have access to most exercise/weight machines as well as full sets of dumbbells and barbells at my gym. I'm doing a weight training program right now, but would like to add something in to get my forearms and wrists looking a bit more built. Im still growing as well so hopefully anything I can do will be more beneficial. Thanks more

Resolved Question: New to Body building. A little help?

Okay, so I am 6'1 135 lbs. I've decided to start weight training to build muscle and gain weight. Since I have only just begun, I am not able to lift much-- 10lbs dumbbells and bench 20 lbs. My diet is very light, mainly containing fruits and vegetables scattered throughout the day and drinking about 4 servings of muscle milk a day [32g protein each]. During the day, I work out my arms and chest and at night I do several ab exercises and my dinner is fairly large. I'm considering adding a 30 minute run before bed, but I have heard that running after you wake up is more effective. So far is my program adequate in building muscle and a 6 pack? more

Resolved Question: replace dumbbells with......?

i want to start this weight training program, and it tells us to start with 2 lbs , 3lbs, and 5 lbs dumbells! but i cant buy them. could i use house items instead? if so, which ones?sure, their cheap in the usa. But im in france on this remote island. where they are nowhere to be found more

Resolved Question: How do i incorporate weight training with my cardio training?

I have been using cardio equipment and exercise DVD's for the past 8 months and have lost a total of 65 pounds. Two months have gone by and i am still doing the same type of workout but have peaked and have only lost 5 pounds in those two months. I have heard that introducing a weight program accelerates the weight loss. I do the cardio and DVD's 5 days a week for an hour a day. I want to know what is the best way to get started with the weight training and how I should break down the weekly routine. I have bought my own weight set and bench with all of the plates and dumbbells. Any and all serious answers would be appreciated. more

Resolved Question: anyone know where i can find a strength training program that does not require the use of weights or dumbbells

Resolved Question: I want a weight training program?

I think I workout too much and want to get a program, can anyone give me one with this information: 14, 5'0 tall, 95 pounds, two 20 pound dumbbells and a 15 pound dumbbell, I want to target the biceps, triceps, pectorals, and forearms.I can only curl 20 pounds(really weak), forearm curl it, and tricep lift it. more

Resolved Question: What is the absolute best arm workout?

I know there are many routines ‘out there’. I want to try a weight lifting program that has actually worked for someone else. I’ve been training for 3 years and have experienced great muscle gains except on my arms. I eventually want to have 18” arms. I understand this requires a lot of hard work, which I am willing to undertake. However, I do need some sort of good routine to follow. What is the best way to train the arms…cable, dumbbell, or barbell. Any ideas? Moreover, what is the best supplement to make the best lean muscle mass gains and achieve the most fat loss. What nutritional supplement can enhance muscle mass growth OTHER THAN steroids? Protein, Creatine, Isolates, Concentrates, Vitamins, Testosterone boosting supplements…etc? more

Resolved Question: i will get a gym member ship from my school starting september 7th what do u think about my exercise routine?

My Current Weight Training Program Monday: Chest and Triceps Flat Bench Press - 4 sets Incline Dumbbell Press - 3 sets Dumbbell Flyes - 2 sets Dips - 3 sets Cable Press Downs - 2 sets Tuesday: Back and Biceps Pull-ups - 4 sets Bent Over Barbell Row - 3 sets Seated Cable Row - 3 sets Barbell Curls - 3 sets Seated Dumbbell Curls - 2 sets Wednesday: OFF Thursday: Shoulders, Traps and Abs Seated Barbell Press - 4 sets Single-Arm Lateral Raises - 3 sets Barbell Shrugs - 4 sets Various Weighted Crunches and Hanging Leg Raises Friday: Legs Squats - 4 sets Leg Press - 3 sets Stiff Legged Deadlifts - 3 sets Leg Curls - 2 sets Standing Calf Raises - 5 sets Saturday/Sunday: OFF i will do cardio on the tread meal week 1m, 30 minuests week 2 40 minutes everyday except saturdays and sundays will this plan make me ripped i am 175 5'9 i have a a lil bit of a gut but my arms are hard glutes are hard and chest hard wit a fatwill i see restuls in december if i stick to the plan i will only do 8-112 reps an exercisei ment to say 8-12 reps of each exercise more

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