korok12
10-11-2012, 11:05 PM
Hi. I worked out a bit in the past, but recently started doing it more seriously.
I am primarily looking to get nice body muscles, not serious powerlifting.
Fist I do bench press 4X8, then butterfly (cables) 4x8, dips 3X whatever I can.
To let muscles rest I do captain's chair leg raise and decline crunches, back extension.
Then I do tricep pulldowns 4x8. Seated cable row 4x8. Then reverse cable curl 4x8 for
brachialis (bicep peak muscle).
Next day I do bicep dumbell curl, arnold shoulder press, and Dumbbell Shrugs all 4x8.
today I did pull ups before dips, and barbell bicep curl in the end and I felt like my
muscles would explode.
I dont do anything for legs because I used to be in track and field athletics and play
soccer, so I dont want my legs to grow even more because finding jeans that would fit my
hips is already problematic.
I do not do squat and deadlift because I used to have problems with my spine and lower
back, most likely because I grew up fast and my back muscles were weak, In past I could
easily get pain from playing volleyball or just wake up with lower back pain , or
sometimes I could not bend forward to tie shoelaces without getting back pain. It went
away after I did some back exersices and swimming, but I sill do not want it to come
back.
I feel like I good 6 pack but I got a little fat there so they dont look all that nice.
My friend suggested that I should sometimes do a lot of reps with lower weight because it will be very energy consuming and help to get rid of that fat. Is that a good way?
What would you suggest?
6.1 feet, 183 pounds. I bench press 80weights +45bar - 125, feel like will be able to do
130 next week. Don't know my rep max because did not have an opportunity to test it yet.
I eat protein powder sometimes but most of the time try to eat natural protein rich food.
For example a can of salmon with pasta after workout gives around 65g of protein (not including breakfast and supper)
Comments, suggestions are very welcome.
Thank you.
I am primarily looking to get nice body muscles, not serious powerlifting.
Fist I do bench press 4X8, then butterfly (cables) 4x8, dips 3X whatever I can.
To let muscles rest I do captain's chair leg raise and decline crunches, back extension.
Then I do tricep pulldowns 4x8. Seated cable row 4x8. Then reverse cable curl 4x8 for
brachialis (bicep peak muscle).
Next day I do bicep dumbell curl, arnold shoulder press, and Dumbbell Shrugs all 4x8.
today I did pull ups before dips, and barbell bicep curl in the end and I felt like my
muscles would explode.
I dont do anything for legs because I used to be in track and field athletics and play
soccer, so I dont want my legs to grow even more because finding jeans that would fit my
hips is already problematic.
I do not do squat and deadlift because I used to have problems with my spine and lower
back, most likely because I grew up fast and my back muscles were weak, In past I could
easily get pain from playing volleyball or just wake up with lower back pain , or
sometimes I could not bend forward to tie shoelaces without getting back pain. It went
away after I did some back exersices and swimming, but I sill do not want it to come
back.
I feel like I good 6 pack but I got a little fat there so they dont look all that nice.
My friend suggested that I should sometimes do a lot of reps with lower weight because it will be very energy consuming and help to get rid of that fat. Is that a good way?
What would you suggest?
6.1 feet, 183 pounds. I bench press 80weights +45bar - 125, feel like will be able to do
130 next week. Don't know my rep max because did not have an opportunity to test it yet.
I eat protein powder sometimes but most of the time try to eat natural protein rich food.
For example a can of salmon with pasta after workout gives around 65g of protein (not including breakfast and supper)
Comments, suggestions are very welcome.
Thank you.