new program

john davies

hi chaps getting bit stuck at the gym lately and in need of some advice.

Iv been going to the gym 3 to 4 times a week for about 5 months.
iv really been doing full body work out on every visit .

My question is what parts of the body should i do on each visit,

i dont really want to miss a part of my body out as im not sure 100 % what muscle groups totally get done by each excercise.

cellaratt

Here's a list of body parts and exercises to do them hope it helps...

Chest: Flat bench, Incline Bench, Decline bench, Barbell or dumbell. Flies either DB or on a machine. Push-ups. Cable cross-overs.

Back: Seated cable pull ( Wide grip or V-bar ). One arm bent over rows. T-Bar. Lat pull-downs to the front. Pull-ups ( Under hand or over hand ). Dead-lift.

Biceps: Standing curl ( BB or DB can be alternating ) Preacher curl. Concentration Curl. Hammer curls. Incline seated curls ( can be altenating ). Cable curls.

Triceps: Skull crushers. Cable push-downs. Behind the neck DB extension ( single or double handed ). Dips ( body weight or added weight ).Donkey Kick-backs.

Traps: Shrugs

Shoulders: Military press ( BB or Dumbell or machine ). Side laterall raises. Front lateral raises.

Legs: Squats, Hack squats, leg press. Hamstring curls. Calf raises.

That's just a tip of the iceberg perhaps if you could tell us what exercises you are doing we can help pin point missed or overworked area. Please provide as much info as possible as it helps us help you more efficiantly.

I know I missed ALOT but it's late and I have to get up for work early in the morning, I'm sure someone will add more soon. Keep up the good work

FAT BOY

hello m8
its realy down to personal choice how you split your bodyparts up but if you work on a three day week ie mon wed fri or tue thur sat, you could do something like this

MON
legs

WED
chest
shoulders
triceps

FRI
back
traps
biceps

base your wokouts around the 3 big core exercises

squat =legs
benchpress= chest
deadlifts=back

just a example m8 good luck

john davies

lat pull downs 3 sets of 12 45kg. machine dips machine pull ups 3 sets of 12 every other. peck deck 35 kg 12 of 3 sets. machine bench press 3 sets 12. machine row 3 sets 12.dumbbell curls 3 sets of 12. dumbell sidelifts.

john davies

thats what im doing at the moment

Richard

It all depends on what your goals are.
Personaly i never liked the pec dec, it's bad for the joints and it only shapes the muscle.

If your looking to build muscle then 3 full body workouts per week is fine, im living proof that it works. You want to do 1 or 2 exercises for each muscle group, and for each exercise no more then 2 sets of 10-12 reps.
It will feel like your not doing enough but trust me it works.

For bulking stick to the good old fashioned compound exercises. Dumbell Chest press (flat and/or incline) Squats, deadlifts (i can't do this but its good if you can) Barbell bicep curls, dips, chin ups. And vary your workouts, do something different every so often and keep your muscles guessing whats coming next.