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Thread: Can anybody give me a good routine please???

  1. #1
    King AJ
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    Can anybody give me a good routine please???

    Can someone please give me a good routine work out for the whole week?I can only go to the gym once a week which is on Sunday.I dont have room for a bench press in my house,all I have is a curled barbell and two dumbells with changeable weights.A good routine for the week would be greatly appreciated!!!
    thanx!
    "A set is not a set if it isnt taken to failure"

  2. #2
    King AJ
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    Preferably for the UPPER body.Like Biceps,triceps,forearms,pecs,shoulders and abs.(and maybe back also)
    thanx again!
    Last edited by Pinball03; 03-18-2002 at 08:32 PM.
    "A set is not a set if it isnt taken to failure"

  3. #3
    Player Hater PowerManDL's Avatar
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    Curl Jockeying?
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  4. #4
    King AJ
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    Also I forgot to mention,could you also explain the excersize cause I dont really know many excersizes by name.
    "A set is not a set if it isnt taken to failure"

  5. #5
    Senior Member Accipiter's Avatar
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    well,

    back: db rows, db pullovers, deadlifting, with the db's.
    bicep: db curls, hammers,
    forearms: reverse curls
    triceps: kickbacks, skulls,
    shoulders: militaries, laterals, rear laterals (may be tough without a bench).
    chest: flyes, benching maybe, on a bed, like the corner...or something.

    do you need sets and rep numbers?

  6. #6
    King AJ
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    It would be helpfull!But can you also explain how to do some of those excersizes.
    Last edited by Pinball03; 03-18-2002 at 08:58 PM.
    "A set is not a set if it isnt taken to failure"

  7. #7
    Senior Member Accipiter's Avatar
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    go to www.exrx.net they have animated demonstrations. They may have exercises there that I didn't list as well

    For all muscle groups keep repetitions around 6-8

    for smaller muscle groups (biceps, triceps) keep the sets under 3 TOTAL for all exercises combined for that part.

    for larger muscle groups do around 8-10 sets, total for all exercises combined for that part

  8. #8
    As I Am Paul Stagg's Avatar
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    Legs?
    Squats work better than supplements.
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  9. #9
    King AJ
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    Hey thanx!!!
    I mainly wanna look big by my upper body but yea ok! what type of excersizes should I do for the legs???
    "A set is not a set if it isnt taken to failure"

  10. #10
    eating out millertime's Avatar
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    Give this a try.

    Week One:
    Military press 3x8-10
    Squats 4x8-10
    DB press 3x8
    Dip 2x8

    Week Two:
    Chin 3x8
    Stiff Legged Deadlift 3x8-10
    Dumbbell Row 3x8
    Curl 3x6-8

    look on www.exrx.net for the proper form of each.

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