Muscle Chat Bodybuilding Forum - Fitness and Sports Nutrition - View Single Post - Routine advice

Anonymous · 19-09-2004, 08:01 PM

Hi there all, a new member here - and i've been lurking a short while picking up tips ^_^. Gained some confidence in teh gym now thanks to the internet!

A very rough overview ... I am a 30 year old guy in London, 6 foot tall and 12.5 stones in weight (80kgs). I have worked in an office for 10 years and although I am pretty lithe at the moment, I feel that prevention is better that cure and I should make an effort to remain in good condition.
Yes, my aim it to build, but not much to be honest. Fudamentally, I want to remain lithe (and under 13 stones) - but a bit of building and toning would not go amiss.

Time-wise, I can manage around an hour 15 minutes, 3 times a week which i can allocate soley to my torso / waist upwards.

My confusion it that there are so so many exercises out there per muscle group, and I am having trouble working out which ones would make better use of my time.

Could anyone save my life and recommend a, or some, of the best gain torso exercises for (1) Biceps (2) Triceps (3) chest (4) back (5) shoulders (6) abs/sides (7) ears .... (joke)

I want to get some general (basic) gains which i hope will then motivate me to investigate a more complex routine afterwards. Chest biceps and triceps are my main interest. I am not koping out and letting you guys do the work, i have attempted to select some exercies and this is what i came up with. If you think i should remove, add or swap anything with anything else im all ears heh :-

Biceps
Standing bicep curls for my overall biceps
Cable curls for bicep peaks.
Concentrated barbell curl for bicep peaks (yeha i want peaks!

Preacher curls for my lower biceps
Standing Inner Biceps Curl for inner biceps
Hammer curls for biceps and a little forearms

Triceps
French press for my overall triceps
Close Grip Triceps Bench for my overall triceps
Overall tricep Cable pulldown for my overall tricep (triceps important!)
Elbows Out Extensions for lower triceps
Dumbell kickbacks for upper triceps

Chest
Dumbell fly / incline fly / decline fly for chest
Bench press flat/decline/incline for overall pecs
Push ups flat/decline/incline for overall pecs
Bent Forward Cable Crossovers for mid and lower pecs

One last question - ive been doing some muscle groups two times a week .... should i only be doing them once a week? i always feel that doing say biceps just once a week would not be enough?

Thanks guys/gals, now off to read the forum a bit more!

19-09-2004, 08:01 PM	#1 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	Routine advice - too many exercises per muscle group! Hi there all, a new member here - and i've been lurking a short while picking up tips ^_^. Gained some confidence in teh gym now thanks to the internet! A very rough overview ... I am a 30 year old guy in London, 6 foot tall and 12.5 stones in weight (80kgs). I have worked in an office for 10 years and although I am pretty lithe at the moment, I feel that prevention is better that cure and I should make an effort to remain in good condition. Yes, my aim it to build, but not much to be honest. Fudamentally, I want to remain lithe (and under 13 stones) - but a bit of building and toning would not go amiss. Time-wise, I can manage around an hour 15 minutes, 3 times a week which i can allocate soley to my torso / waist upwards. My confusion it that there are so so many exercises out there per muscle group, and I am having trouble working out which ones would make better use of my time. Could anyone save my life and recommend a, or some, of the best gain torso exercises for (1) Biceps (2) Triceps (3) chest (4) back (5) shoulders (6) abs/sides (7) ears .... (joke) I want to get some general (basic) gains which i hope will then motivate me to investigate a more complex routine afterwards. Chest biceps and triceps are my main interest. I am not koping out and letting you guys do the work, i have attempted to select some exercies and this is what i came up with. If you think i should remove, add or swap anything with anything else im all ears heh :- Biceps Standing bicep curls for my overall biceps Cable curls for bicep peaks. Concentrated barbell curl for bicep peaks (yeha i want peaks! Preacher curls for my lower biceps Standing Inner Biceps Curl for inner biceps Hammer curls for biceps and a little forearms Triceps French press for my overall triceps Close Grip Triceps Bench for my overall triceps Overall tricep Cable pulldown for my overall tricep (triceps important!) Elbows Out Extensions for lower triceps Dumbell kickbacks for upper triceps Chest Dumbell fly / incline fly / decline fly for chest Bench press flat/decline/incline for overall pecs Push ups flat/decline/incline for overall pecs Bent Forward Cable Crossovers for mid and lower pecs One last question - ive been doing some muscle groups two times a week .... should i only be doing them once a week? i always feel that doing say biceps just once a week would not be enough? Thanks guys/gals, now off to read the forum a bit more!