Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Got this for Back and bi's, legs and shoulders
Back
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row (cables to chin)
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
Think of owt to remove/add?
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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quote:
Originally posted by glb
Got this for Back and bi's, legs and shoulders
Back
Pull Ups, Chin Ups, Lat Pulldowns * Chin ups don't work back, with correct form one of the best bicep exercises.
Seated Cable Row
Bent Over Barbell Row (cables to chin)
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
Think of owt to remove/add?
Add zottman curls to biceps. These keep your arms guessing. Also as said, add the chin-ups to biceps. If your like me can do like 20 chin-ups easily, add weight to your waist with a belt.
Also for legs, mix it up with some cycling or weighted jogging. That will help with lasting longer in the gym as cardio.
You can only do military press standing up, otherwise it's just shoulder press, and for that use dumbells.
Front lateral raises to shoulders too.
Not doing chest?
[Edited on 26-10-2010 by SnK]
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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Just noticed your from west yorks. Where abouts? And which gym you go to?
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by SnK
If your taking recovery supplements, eating regularly throughout the day aswell as getting good rest. A days rest should be adequate for legs. If you can barely walk after 3-4 days your over-training. Yes you should feel a pump after a day, but with proper supplements etc etc you should be okay in the second day. Also deadlifts shouldn't be working your biceps. If they are then it's wrong form, don't get me wrong yes you will be suffering by end of the week, and i'm not trying to be a bell-end here, but i feel with proper form without over-training and with sleep/rest and supplements you should be turning round recovery in the days rest.
I'm trying to find something right about that post but tbh im struggling.
Its NOT recommended to do deadlifts the day after biceps. Even when done properly there will be a lot of strain on them.
Even with an amazing diet you CANNOT train legs every other day and its normal to ache for 2-3 days, this does not always mean your overtraining, especially if your're getting the rest you need afterwards.
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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Okay then.
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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quote:
Originally posted by SnK
Just noticed your from west yorks. Where abouts? And which gym you go to?
Bridges in Brighouse bud.
Sorted the Chest and Tri's out on P1 so didnt bother including them.
Will post the full list
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Chest
Flat Bench Press
Incline Bench Press
decline Bench press
Incline Dumbell Flyes
Triceps
Tricep Press Downs
Dips
Skull Crushers (inside of camber bar(f-head to extend over head)
Crossovers
kickbacks
Back
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row (cables to chin)
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
zottman curls ?????
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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quote:
Originally posted by glb
quote:
Originally posted by SnK
Just noticed your from west yorks. Where abouts? And which gym you go to?
Bridges in Brighouse bud.
Sorted the Chest and Tri's out on P1 so didnt bother including them.
Will post the full list
Ah right i'm t'other end of you. Near airport. Sound.
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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http://www.google.co.uk/imgres?imgurl=http://www.bodyteen.com/img/fex/exstex/zott.gif&imgrefurl=http://www.bodyteen.com/anmuar.html&usg=__zly8Oid5uRCjIEM79ly6l5lMgCw=&h=280&w=130&sz=7&hl=en&start=0&zoom=1&tbnid=8X0XHGAlCmaNIM:&tbnh=131&tbnw=61&prev=/images%3Fq%3Dzottman%2Bcurls%26um%3D1%26hl%3Den%26safe%3Doff%26sa%3DN%26biw%3D1024%26bih%3D678%26tbs%3Disch:1&um=1&itbs=1&iact=rc&dur=146&ei=m_rGTP7cOdCRjAfMy6nuDw&oei=m_rGTP7cOdCRjAfMy6nuDw&esq=1&page=1&ndsp=22&ved=1t:429,r:4,s &tx=40&ty=73
zottman curls.
[Edited on 26-10-2010 by SnK]
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Looks good. Will throw that in there!
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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There good 'cos not only for biceps but they do forearms too. Which aids the whole arm/bicep/tricep look.
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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quote:
Originally posted by SnK
There good 'cos not only for biceps but they do forearms too. Which aids the whole arm/bicep/tricep look.
Got anything else for forearms?
Could do with some core strengthing exercises too.
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Recaro1
Member
Registered: 25th Mar 02
User status: Offline
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I would also recommend dropsets - only 1 set after you've done your last set.
Only started doing them the last month or so but find them really good
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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quote:
Originally posted by glb
quote:
Originally posted by SnK
There good 'cos not only for biceps but they do forearms too. Which aids the whole arm/bicep/tricep look.
Got anything else for forearms?
Could do with some core strengthing exercises too.
You can do forearm raises. Which is basically half the zottman curl exercise. Also you can get some heavy stacking dumbells in each hand and just lift your wrist. That'll really build your wrists and help aid grip which means you'll be able to bench more because your wrists will be able to grip better.
Core strength comes in with deadlifts/pull ups and ab workouts, so i really wouldn't worry about that. Also doing lat raises will help give you that V Shape body.
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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quote:
Originally posted by Recaro1
I would also recommend dropsets - only 1 set after you've done your last set.
Only started doing them the last month or so but find them really good
Yeh i've done that before, but found more than anything it just builds up a really big lactic acid build up at the end of the sets. And if you've done 3 sets that should be enough. Unless your talking 2 sets and last set drop sets.
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Been looking at the romainian deadlifts and they seem a really good way to put your back out. Lift with your legs not back and that!
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Laney
Member
Registered: 6th May 03
Location: Leeds
User status: Offline
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quote:
Originally posted by glb
Been looking at the romainian deadlifts and they seem a really good way to put your back out. Lift with your legs not back and that!
Have you ever deadlifted?
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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Yeh romanian deadlifts are harder. But are possible without hurting your back. Best form is keep your head up at all times, and also stick your arse out loads. And it will keep your back straight, dont forget to wear a belt and don't lift more than what you think you can.
Deadlifts are far better though, as you are primarily lifting with your legs.
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sand-eel
Member
Registered: 15th Mar 07
Location: carluke/braidwood--IRNBRULAND
User status: Offline
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quote:
Originally posted by Dom
How come this hasn't been moved to Sports Day? 
Probably because no one gives a shit.
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Jake
Member
Registered: 24th Jan 05
User status: Offline
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lots of naff advice/training/overtraining splits in this theard
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Mark.W
Member
Registered: 3rd Jan 07
Location: County Durham
User status: Offline
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www.bodybuilding.com 
Loads of advice on there.
[Edited on 26-10-2010 by Mark.W]
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ssj_kakarot
Member
Registered: 29th Apr 03
Location: hartlepool
User status: Offline
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quote:
Originally posted by SnK
If your taking recovery supplements, eating regularly throughout the day aswell as getting good rest. A days rest should be adequate for legs. If you can barely walk after 3-4 days your over-training. Yes you should feel a pump after a day, but with proper supplements etc etc you should be okay in the second day. Also deadlifts shouldn't be working your biceps. If they are then it's wrong form, don't get me wrong yes you will be suffering by end of the week, and i'm not trying to be a bell-end here, but i feel with proper form without over-training and with sleep/rest and supplements you should be turning round recovery in the days rest.
pfttt dont agree with this
i work legs one day a week with a day just for them, i only do the workout below.
squats 4*8
press 3*8
hack squat 2*8
leg curl 3*8
i can tell you now im not over training but more often than not i have very sore legs for a few days.
also dead lifts may not target your bi's specifically but they still get used.
[Edited on 26-10-2010 by ssj_kakarot]
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CORSA NUT
Member
Registered: 3rd Aug 01
Location: Wirral
User status: Offline
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Best to subscribe to Men's Health mate. Got some good moves from them over the years and the nutrition advice (which is what yu should be looking into first) is second to non
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote:
Originally posted by jake
lots of naff advice/training/overtraining splits in this theard
Someone who agrees finally.
[Edited on 27-10-2010 by A2H GO]
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Xs
Member
Registered: 12th Apr 02
Location: Lanarkshire
User status: Offline
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quote:
Originally posted by A2H GO
quote:
Originally posted by jake
lots of naff advice/training/overtraining splits in this theard
Someone who agrees finally.
[Edited on 27-10-2010 by A2H GO]
I agree, I think its hilarious on forums when someone asks and next thing everyones a PT. After the height and weight thread on here there is no chance I would take advice off 90% of you! Either fat bastards or skinny as fuck. Only seen evidence of a few who look to be serious about the gym and know what they are doing / talking about
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