Mon; Pecs/Light triceps
Tue; Back/Light biceps
Wed; Rest
Thu; Shoulders/Traps
Fri; Heavy Biceps/Triceps
Sat; Legs
Sun; Rest

what are the exercises i can do by following the split above to make myself an effective routine? reps/sets ? thanks

i'm clueless about what is better because the only routine i have tried is the rippetoe routine

You might help me out, I go to gym and stuff but I have a serious problem im addicted to beer & coca-cola ahhaha so I have a huge belly, Whats the best way to get rid of it without cutting my beer & coca-cola? Hah, thanks.

Are you serious dude or just a bit crazy?

What your opinion about working out when sick ?

Should you let your body heal ....no workout until you're at 100%

or

Workout thru sickness

Well my principal question is Does working out slow the speed your body is healing at ?

thank you!

DO NOT WORK OUT WHEN SICK.

Not only does it make the sickness last longer...but you spread your germs to others which is wrong.

Stay at home, rest, eat, drink, etc.

Several methods.

1. Switch to diet coke/soda
2. Drink MGD 64 or Michelob Ultra only
3. Lower your consumption of beer/soda all together
4. Exercise a LOT more to compensate - 3 hours a day 5 days a week should do the trick.
5. Eat extremely healthy also to compensate - that means no carbs after the 2nd meal of the day, and all lean meats and veggies. Eat until you are satisfied, not full.

Monday - Incline Dumbbell Press, Flat Bench Press, Dumbbell Flies, Pec Deck, Dumbbell Tricep Kickbacks, Close-Grip Bench.
Tuesday - Straight Leg Deadlifts (for lower back), lat pulldowns, cable rows, bent over barbell rows, preacher curls, hammer curls
weds - rest
thurs - military press, dumbbell front raises, dumbbell lat raises, dumbbell presses (seated), dumbbell shrugs, barbell shrugs
fri - olympic bar curls, Standing alternating dumbbell curls, e-z bar 21's curls, tricep pulldowns, skullcrushers, tricep dips

do approx 30 sets each workout

why no regular deadlifts? and legs?

thanks a lot...is there any way i can add any forearm workouts ?

can i add pull ups on back days and dips on chest days? tricep dips are just regular dips with a closer grip right? for any form of curls, should my writs be straight?

30 sets, and how many reps for each exercise? can i do like 8-12 for everything? what is more effective?

close grip bench like this? http://www.youtube.com/watch?v=fqKC_fptUX0

This post was edited by SmeSnitches on Oct 31 2009 01:42pm

lmao sorry I missed legs on saturday...

anyway

legs - deadlifts, squats, DB lunges, leg extensions, leg curls, standing calf raises, seated calf raises

forearms you can add 2x a week if they are lacking in the form of 10 sets (each time) nonstop descending front/back wrist curls with a barbell.

for back days you can do pull-ups, but this tends you weaken you and tire you out more if you do them at the beginning, do them post-workout.

tricep dips are dips with a close grip palms facing inwards, and back arched. I like to go very heavy with tricep dips and avoid dips on chest day.

for curls keep your wrists straight of course.

for reps...see like 2 pages ago...I went over this...but basically go until failure with little rest if you are bodybuilding...or do low reps and as high a weight as possible if you are power lifting/strength training.


lastly...hands gotta be a lil closer than that until you get big enough to need to seperate them more...the good goal is to extend ur thumbs and make the tips touch for optimal tricep vantage