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Joined the gym - Week 12
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[quote][i]Originally posted by AdZ9[/i] [quote][i]Originally posted by Marc[/i] Thing is, I'm not aiming to be a meat head. Want to build up a bit but mainly to tone really too. [/quote] Why are you still classed as a meat head in this day and age if you have a good build/physique? End of the day if you want to "build up" a bit your going to need to do the right exercises still! Machines are pretty useless to be honest, most of them restrict a natural range of motion so you end up with injuries, or not progressing because it just isnt that good. I suggest you read some forums/websites and get a bit clued up more and it will help you alot in the long run mate. Try bodybuilding.com and read articles on training etc. You'll see that the best thing for results is to use compound exercises, you only really need to do isolation exercises when you've been training for long periods and know what your doing. My current 3 day split i do is below, you should think about trying it and giving it a go, if you follow the exercises properly and push yourself you'll feel more fucked than any type of "pec machine" etc. [b]Monday - Back + Biceps:[/b] Deadlift 3x8 Bent over barbell rows 3x8 Wide Grip Pull ups 3x8 EZ Bar/Barbell Bicep Curls 3x8 After you've done deadlifts, rows and wide grip pull ups your biceps would of been worked to shit anyway along with forearms. So you dont need to do 25 exercises on biceps, a nice 3x8 atthe end to finish them off is fine, remember biceps are a small muscle, and triceps make up 2/3 of your arm anyway. [b]Wed - Chest + Tris + Shoulders:[/b] Flat Bench Press 3x8 Incline DB Press 3x8 Dips 3x8 Standing Military Press 3x8 Skullcrushers 3x8 Again, once you've done bench pressing, db and dips y our shoulders/tris would of been worked loads anyway, so one exercise on them is sufficient, Military press for shoulders, or could do dumbell shoulder press, and skullcrushers to finish off your tri's is fine. [b]Fri - Legs + Abs[/b] Squats 3x8 SLDL (Stiff Legged Deadlift) 3x8 Calf Raises 3x20 Ab work (can be whatever you want really, i never stick to doing the same ab exercises i shuffle it every few weeks) Do this workout on a friday right and push yourself and it'll be tough to walk for the next few days. All compound exercises work more than just one muscle, so you are effectively working alot more than you think you are. [/quote]
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