new here

[famou1207]

hey guys new to this site
ive been lifting for probelly 4 months now but i want to pump up my workout so i would like some help getting together a new routiue(spelling)
i have barbells,EZ curl bar, dumbbells and a pull up bar, bench decline/incline
i need a shouldar,back ,bicep (i all ready have a good chest,ab,tri workout) workout to get me mass and strenght
any help would be great
thanks

[ChrisR19]

welcome.

First off I suggest you do some reading around here, its loaded with info.

Also whats your week rutine look like?
whats your diet/eating patterns?

[famou1207]

well i eat anything i want really no strict diet plan because how fun would life be then however i try and not eat junk food(cake ,ice cream, chips.....)

for my weekly routiue
day 1:chest
bench press
incline/decline fly and dbpress
triceps
abs
day 2:bicep
ez curls(i need more excerises)
chin ups
abs
day 3:back and shouldar
pull ups(i need more help here as well)

[ChrisR19]

Originally Posted by famou1207

well i eat anything i want really no strict diet plan because how fun would life be then however i try and not eat junk food(cake ,ice cream, chips.....)

You have no diet and eat junk food...I wouldn't be worrying about getting "more" exercises then, with that diet, all your hard work in the gym is useless.

If Mass is what your looking for then you need to be eating healthy and eating alot! Are you eating enough protein? You should be getting at least 1gram of protein per pound of bodyweight, Mass diets should get more.

If you don't want to give up your "fun" then your waisting your time.

[lostboyrufio]

Where's your leg workout. What's your "good chest, ab, tri" workout. I doubt it's that good. If you're not taking this stuff seriously, then why should we? There are a lot of stickies and journals. Check them and then check back here with more questions. Also go to this website for some exercises.

ExRx (Exercise Prescription) on the Net

the power of google.

[famou1207]

Originally Posted by ChrisR19

You have no diet and eat junk food...I wouldn't be worrying about getting "more" exercises then, with that diet, all your hard work in the gym is useless.

If Mass is what your looking for then you need to be eating healthy and eating alot! Are you eating enough protein? You should be getting at least 1gram of protein per pound of bodyweight, Mass diets should get more.

If you don't want to give up your "fun" then your waisting your time.

when i said that i ment i dont eat that food unless i have to

[famou1207]

[quote=lostboyrufio;638449]Where's your leg workout. What's your "good chest, ab, tri" workout. I doubt it's that good. If you're not taking this stuff seriously, then why should we?

When did I say I wasn't taking this stuff seriously you dont need to bash the workouts that work for me if you dont even know what they are.

I simply came here for advice to see what others are doing so i dont waste my time doing an less effictive workout.

As for my leg workout I am limited to what I can do. I know there are wall sits and such but I just choose not to work on my legs.

[ChrisR19]

lostboyrufio wasn't bashing you, he was simply advising. The link he gave is a good one. The link bellow is another thread from the forum that has good info on Exercises and Form.

Exercise and Form

You also need a diet consisting of good foods, that means giving up the sweets and fats. If your looking for Mass you need to be getting a lot of Carb's and Protein. When you think your full, eat more...

[amirhay]

Hi famou1207

I'm sure you're seriously! Otherwise you have not come here.
We all confused at first. After that we now much more, we get more
Knowledge when we ask questions. Not just here. So don't worry.
I now I'm not professional but I a little more than half a year a ago.
I have goals. I focus in building my muscles in my chest, back, biceps
Triceps and that’s it. After that I'll move to my stomach.
I do example: chest
10rep x 35kg
Rest 20 sec
15rep x 35kg
1 min Rest between exercise (I do 3 exercises of chest and every muscle)
Tempo 311 (repetition in 3 sec 1 sec rest 1 push)
after that you feel your muscle burn
I work 3 times a weak.1 Day rest between every workout.
I eat a lot of protein & Carb's to get bigger.
Don't forget to warm up your muscles 20min to avoid injury

And I'm glad to get advices from others I now I'm not professional.

I sure you'll do better!

My Gym Story: My Story: from fat to phat in 58 days