Day 1: Chest, Shoulders, Triceps
Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)
Military Press
Lateral Raises
Dips (as many as possible)
Tricep Extensions
Day 2: Legs, abs
Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)
Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)
Calf Raises (12 reps x 3 sets)
Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)
Day 3: Back, Biceps, Forearms
Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)
Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)
Wrist Curls (12 resp x 3 sets)
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can anyone give me any tips on working out i want 2 get alot bigger and i want the six pack im new 2 working out so im not sure howe many reps to do and all that stuff
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can't put on mass and get six pack abs...but anways heres a good one that i followed that i used. also i hope you have a good diet to because your diet going to make or break you. OH and READ THE STICKIES!!!!!! most of your answer would of just been answered if you searched <_<.