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 Post subject: Need basic advice
PostPosted: Thu Jun 03, 2004 4:29 pm 
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Joined: Thu Jun 03, 2004 4:26 pm
Posts: 1
Location: Washington, DC
[color=blue][/cEveryone and their mother has advice on how frequently to exercise each bodypart, which bodyparts to work together and in what order to do the exercises. I have been amateur lifting on and off for several years but now wish to bump it up to actually building some noticable muscle and losing bodyfat, BUT...I can't get straight advice on what type of split I should be using, which bodyparts to workout together and in what order those parts should be worked. I'm good on the nutrition thing, but can someone please suggest a routine (including specific exercises and their order) which will give a healthy 35 year old guy the fastest gains possible. I know about varying the exercises and all...but I need a good jumping off point> BTW...does anyone know if any of the products that claim to raise metabolism, i.e.- hydroxycut, actually work? If you know of any that would really help me lose fat let me know. I'm 35, 5'10", 160lbs and in great health.olor]


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 Post subject:
PostPosted: Thu Jun 10, 2004 9:09 pm 
Each bodypart should be trained once a week (I have heard even once in 8 days). Bodyparts to workout together: back/biceps ; chest/shoulders, chest/triceps ; chest/shoulders/triceps ; back/rear delts ; back/traps - those are muscles that benefit from each other's exercises.
Also - iceps/triceps ; chest/back.

The sample split:

Day 1:
Chest
Bench press - 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 6
Inclined bench dumbbell flyes - 2 x 8
Weighted dips - 2 x 6-8

Triceps
Lying triceps extension - 1 x 12, 2 x 8
Cable extensions - 2 x 8
Dumbbell kickbacks - 1 x 15

Abs
Crunches - 3 x max
Roman chair - 3 x max

Day 2:
Back
Wide grip cable pulldowns - 1 x 15, 1 x 12, 2 x 10
Shoulder width grip barbell rows - 2 x 8
T-bar rows - 2 x 6
Narrow grip high pulley rows - 1 x 15

Biceps
Wide grip barbell curls - 1 x 15, 1 x 12, 2 x 8
Narrow grip preacher curls - 2 x 8
Dumbbell concentration curls - 2 x 12

Abs

Day 3:
Shoulders
Seated barbell press - 1 x 15, 1 x 12, 1 x 10, 2 x 8
Lateral dumbbell flyes - 2 x 12
Bent over dumbbell flyes - 3 x 12

Legs
Squats - 1 x 15, 1 x 12, 1 x 10, 2 x 8
Leg extension - 2 x 10
Leg press - 2 x 10
Leg curls - 1 x 15, 1 x 12, 1 x 10
Stiff legged deadlifts - 1 x 17, 1 x 15, 1 x 12
Traps - barbell shrugs - 1 x 20, 1 x 15, 1 x 12

Abs


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 Post subject:
PostPosted: Sun Aug 01, 2004 10:27 pm 
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Joined: Wed Jul 14, 2004 12:47 am
Posts: 2
i disagree. i feel that u should work muscles that work together on diffent days. ie.
chest/biceps/calves back/tricep/quads shoulders/abbs/4arm
traps/hams/calves.

i train my calves twice a week so they grow faster.
just experiment whith the diffent routines and see what works for you, there is no real right or rong answer.


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 Post subject:
PostPosted: Sat Aug 14, 2004 8:54 pm 
>>does anyone know if any of the products that claim to raise metabolism, i.e.- hydroxycut, actually work?

I have heard that products with ephedra were working but ephedra-free do not.


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 Post subject:
PostPosted: Sun Feb 26, 2006 9:21 pm 
All the fat burners are good when you train like mad.They only help you in fat burning process. Zantrex is also fine. Animal Cut may be ...


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 Post subject:
PostPosted: Sun Mar 05, 2006 1:03 am 
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Joined: Sat Mar 04, 2006 3:28 pm
Posts: 5
im new to body building but this has been workin fairly nice for me

Day 1
chest shoulders triceps abs

day 2
all round thigh calves and lower back

day 3
bacck biceps forarms

feel free to judge my rout maybe ill learn something 8)


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 Post subject: Need basic advice
PostPosted: Tue Apr 03, 2012 7:32 pm 
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Joined: Sun Apr 01, 2012 10:00 am
Posts: 13
im 22 yrs of age, 64", started working out for 2 months working on all muscle parts evryday and i gained some mass, from 138lbs, im now 148lbs, and change my routine from everyday to every other day.4 times a week. pls advice me some good program for chest, legs, shoulder, back etc..


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