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

divie · 26-07-2005, 10:37 PM

I only want to go to a cheap gym as i dont want to be spending too much on it all when i have free weights at home.The reason im mainly going to the gym is to work my chest on a machine so i can go to failure as i aint got a spotter at home as my missus isnt strong enougth as my bench press has increased.Ive obviously been doing bench press at home as i got a fair bit of equitement ie bench incline/decline, rack, pulldowns etc but the bench press is still awkward without a spotter.I dont want to spend 40-50 a month just so i can go to failure on the bench press.
While im at he gym i obviously incorporate most of my training while im there but at home i do a thew bits ie bicep curls, lateral raises as theese obviously need free weights.

This is what i do(TUESDAY)
At home at 12:30
Standing bicep curls 3 sets
concentrated curls 2 sets each arm
Standing Lateral raises 3 sets

07:00pm at gym(on same day tuesday)
Flat bench press 3 sets
Incline bench press 3 sets
Shoulder press behind neck 3 sets
Shoulder press infront neck 2 sets
Tricep pushdowns 3
Lateral pulldowns 3
Leg extensions 3
Hamstring raises 3
Calf pushouts(aint got a clue what its name is)
Back arches
crunches 3
Oblique sit ups 3
Leg raises 3

I should add bent over rows or deadlifts but i find them a tricky and dangourous exercisse as do many people i speek to, they are brill if done correctly but its just my lower back i have trouble training so i just resort to back raises(yea its pafetic).Also i dont like squats as fear of bad knees.
Anyway on all exercisses i do 1st set as heavy as i can for 5-6 reps and 2nd and 3rd sets really slow good form to failure for 8-12 reps.

2 days off rest.

FRIDAY
the same But i do hammer curls instead of standing bi curls.

1 day rest

SUNDAY
Exactly the same but i dont do the stuff in the day ie i dont purposly train biceps nor do the standing lateral raises.I do tend to take it a bit easier on this day ie with the bench presses i will only do either incline or flat not both i alternate and the same with the shoulders (infront, behind)

26-07-2005, 10:37 PM	#4 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I only want to go to a cheap gym as i dont want to be spending too much on it all when i have free weights at home.The reason im mainly going to the gym is to work my chest on a machine so i can go to failure as i aint got a spotter at home as my missus isnt strong enougth as my bench press has increased.Ive obviously been doing bench press at home as i got a fair bit of equitement ie bench incline/decline, rack, pulldowns etc but the bench press is still awkward without a spotter.I dont want to spend 40-50 a month just so i can go to failure on the bench press. While im at he gym i obviously incorporate most of my training while im there but at home i do a thew bits ie bicep curls, lateral raises as theese obviously need free weights. This is what i do(TUESDAY) At home at 12:30 Standing bicep curls 3 sets concentrated curls 2 sets each arm Standing Lateral raises 3 sets 07:00pm at gym(on same day tuesday) Flat bench press 3 sets Incline bench press 3 sets Shoulder press behind neck 3 sets Shoulder press infront neck 2 sets Tricep pushdowns 3 Lateral pulldowns 3 Leg extensions 3 Hamstring raises 3 Calf pushouts(aint got a clue what its name is) Back arches crunches 3 Oblique sit ups 3 Leg raises 3 I should add bent over rows or deadlifts but i find them a tricky and dangourous exercisse as do many people i speek to, they are brill if done correctly but its just my lower back i have trouble training so i just resort to back raises(yea its pafetic).Also i dont like squats as fear of bad knees. Anyway on all exercisses i do 1st set as heavy as i can for 5-6 reps and 2nd and 3rd sets really slow good form to failure for 8-12 reps. 2 days off rest. FRIDAY the same But i do hammer curls instead of standing bi curls. 1 day rest SUNDAY Exactly the same but i dont do the stuff in the day ie i dont purposly train biceps nor do the standing lateral raises.I do tend to take it a bit easier on this day ie with the bench presses i will only do either incline or flat not both i alternate and the same with the shoulders (infront, behind)