[MikeNYY420]

Deadlifts are always good for a back exercise. Or you could do lat pulldowns/ dumbbell rows. I like bent over rows though I'd keep doing those if I were you.

[rdobson]

Originally Posted by under construction

r u just looking to bulk or are you going to cut a little?

both really...I am just starting and I have a fat gut and man boobs!!...i want to add more muscle but I want to cut my stomach. everyones been telling me if I keep doing chest workouts with the cardio the muscle will grow and make the fat go away....

[rdobson]

Originally Posted by MikeNYY420

For the close grip bench you might wanna start doing that on decline (if the bench goes to decline) I get better gains like that. Is that 60 pound dumbbells or barbells? You might want to start doing some bent over dumbbell raises for your rear delts, hits them hard and makes them look good.

sorry i totally didn;t see that mike...I've been doing the close grip with a barbell...

[under construction]

Originally Posted by rdobson

both really...I am just starting and I have a fat gut and man boobs!!...i want to add more muscle but I want to cut my stomach. everyones been telling me if I keep doing chest workouts with the cardio the muscle will grow and make the fat go away....

in reality you are either gaining muscle or loosing fat but to a certain extent you can make it appear that way by really cleaning up your bulk diet. Good luck Ill keep checking in on you from time to time.

[rdobson]

I was trying to sleep but my unbalanced splits have been bothering me. I decided to think it over again...tell me what you think of this plan



Monday/Thursday
Chest/Triceps/Traps/Abs
Bench Press
Pullovers
Dumbell Flyes
Fixed Bar Tricep Extensions
Behind head tricep Extension
Close Grip Bench Press
Dumbell Shrug (3 of 25)
Leg raises (3 of 25)

Tuesday/Friday
Shoulders/Biceps/Forearms/Abs
Arnold Press
Barbell Military Press
Front Dumbell Raise
Bent Over Lateral raise
Barbell Curls
Hammer grip Dumbell Curls
Bent Over Concentration Curls
Wrist Curls
Crunches (3 of 25)

Wednesday /Saturday
Legs/back/Abs
Squats
Standing Calf raises (3 of 25)
Bent Over Rows
Dead lifts
Good Mornings
T-Bar Rows
Dumbell Side bends
Leg raises (3 of 25)

Cardio on Monday/Wednesday/Saturday

[rdobson]

whats up everyone....had a good workout today..my biceps are feeling more pump every session!!

Shoulders/biceps/forearms/abs

Barbell Curls
1x11 50lbs
1x9 50lbs
1x11 40lbs

hammer grip curls
1x10 60lbs
1x11 60lbs
1x7 60lbs (30each arm for all)

Bent over Concentration curls
1x12 30lbs
1x8 40lbs
1x6 40lbs

Arnold Press
1x12 60lbs
1x11 60lbs
1x10 60lbs (30each arm for all)

Barbell Military Press
1x10 60lbs
1x6 76lbs
1x5 76lbs

Front Dumbell raises
1x11 30lbs
1x9 30lbs
1x8 30lbs (15each arm for all)

Crunches
3x25

I had another shoulder workout planned but I was aching...didn;t get a whole 8 hours sleep....3 workouts are cool though. I didn;t do wrist curls either cause my right forearm feels bruised and I can barely extend it. Don;t want to mess anything up.

later

[rdobson]

I guess everyones getting bored with this thread!!!

today as leg/back day.(My least 2 fav things to train!!) anyway everything went pretty cool

Legs/Back/Abs

Bent over rows
1x12 80lbs
1x12 100lbs
1x12 116lbs

Dead Lift
1x12 116lbs
1x8 116lbs
1x7 128lbs

Good Mornings
1x12 100lbs
1x9 100lbs
1x8 100lbs

Squats
1x12 116lbs
1x10 128lbs
1x7 128 lbs

Standing Calf raises
2x25 100lbs
1x13 116lbs

Leg Raises
3x25

I figured I would only do dumbell side bends once per week since I found out it actually makes your waist bigger!! thats not cool,mines big enough. I'm also gonna alternate the deadlifts or the good mornings every other turn with T-Bar rows. I don;t wanna do too much back stuff at once until I feel its in shape after having my back problems a few years ago!!

take care everyone

[islander]

fuck going hard dood! niiice work! goodmornings fuck those look cool ive always wanted to try them! lookin goood!

[justlift32]

keep up the good work man. nice to see you do squats and deadlifts!

[rdobson]

thanks guys...and girls LOL...I need a new weight set soon though I got this shitty one I'm boroowing from my brother in lw its a standard set but the bar is hollow and it freaks me out!! and it maxes out at 128, and I'm almost there on most stuff...well at least my legs will have tone if not getting bigger LOL....I'm not gonna quit doing the stuff I'll just do more sets till I get a olympic set....the good mornings are rough, but they really get your back good

take care

[allstar]

well high reps, with high intensity is the best way to lose weight when lifting weights.