Finally, after 25 years on Earth I've gotten into fitness and am trying to absorb all I can to do this thing correctly. I didn't have the equipment I needed until yesterday, and I'm ready to get my routine together for weightlifting. I've basically been treadmilling, and lifting with what I have for about 6 weeks religiously, and enjoying it. I've been on a number of sites, an have decided to go with exercising each muscle once per week, but I don't really know enough about exercising certain muscles on certain days to keep from overtraining other muscles by accident, and am not sure where to look. Can I get some suggestions for what muscles to do on each day of the week? I want to lift 4-5 days, preferrably 4, and do cardio on the others. I'm not looking for specific exercises, as I don't have the equipment to do ecery exercise, but I do have enough to work every muscle adequately, and it is all of the free-weight type. And again, I'm looking to work each muscle once a week, including neck, and abs. I'm trying to get every workable muscle in. I've been at this for 6 weeks, so all my muscles have had a chance to get over the shock of it, so gimme what you've got if you can!
thanks in advance
so ur lookin for like a rountine, ill post mine
Chest , flat, incline and flies
Tris- skull crushers, close grip bench press, sometimes cables
Biceps - barbell curl, dumbell preacher curl, hammers
Legs, squats, calf raises
Shoulders - over head barbell press, seated over head dumbell press, front and side raises
Back, barbell row, dead lift, shrugs, dumell row, pullups/chinups
i do abs on any of the days i feel like it. i hope i helped
i do about 3-4 exceris per bp and 3-4 sets per excer
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this looks pretty good..i'm mainly trying to make sure i don't work muscles on days when i shouldn't..i've never been able to do pullups though..i hope i can in a couple months..i've always had this fear that i'll be out hiking or something, and end up hanging off a cliff and not be able to pull myself back up on the ledge ...that would definitely suck for me..i hope if i fell, they could at least say that i hung there a long time because i was in great shape! i've always had huge legs, with not a lot of fat, and broad shoulders, but just puny arms..they don't look small really, but they seem weak to me, and i can't bench but about 150 at my best..i think i can gain strength pretty well, and i need to drop about 30-40 pounds i think, just to tone up..office work will kill a person slowly..thanks for the help!
wow i hope u never fall of a cliff, that would stop me from hikin all at once!
i'll try not to..i don't even hike..i do trout fish though, and i have to climb up out of the river bank, so i guess i could find my demise there if i was too weak, right? hopefully not, cause i wouldn't even have a good fish with me and everyone would feel extra sorry for me!
well ur grip will come in time, doing heavy barbell shrugs and heavy dumbells shrugs have helped my grip a WHOLE TONS. in a few months i went from barely holdin onto 315 (shrugs) and couldnt hold the 130lb dumbells to holding 365 and holding 130 dumbell for 8 reps.
i can't get java to download correctly..it took forever, and now i guess it won't initialize or something..this sucks