Miss Muscle
New member
This is the workout I am going to start on Sunday. I haven't lifted much in the last month because I crushed a couple ribs 6 weeks ago. So I'm just getting back into the swing of the things. I workout 3-4 days each week....3 one week than 4 the next than back to 3 etc. Genetically my biceps are my weakest point. I would really like them to pop!!! Please advise or critique me on this overall body workout.
DAY 1- CHEST/BACK/BI/TRI
A1....ball db press
2...1 arm row
3...?????
B1....incline bench push-ups
2... bent over barbell row
3... ball crunch
C1...ball skull crusher
2...ball oblique crunch
3...dbl kickback
D1... barbell wall bicep curls
On A3 I would prefer some sort of bicep exercise but I'm not sure what to use.
DAY 2 - QUADS/HAMSTRINGS/CALVES/SHOULDERS
A1...dumbell step up
2...lying hamstring ball roll
B1...walking dumbell front rotational raise lunges
2...hanging knee raises
C1...barbell deadlift
2...front dumbell squat-shoulder press
3...ball crunch arms extended
I will rotate between these 2 days. Please let me know what I can improve on....I'm open to criticism. The sets and reps I'll figure out.....I'm just curious if you think this is a good basic overall workout.....that is all I'm looking for at this point in time.....with a bit of emphasis on my puny biceps.![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
DAY 1- CHEST/BACK/BI/TRI
A1....ball db press
2...1 arm row
3...?????
B1....incline bench push-ups
2... bent over barbell row
3... ball crunch
C1...ball skull crusher
2...ball oblique crunch
3...dbl kickback
D1... barbell wall bicep curls
On A3 I would prefer some sort of bicep exercise but I'm not sure what to use.
DAY 2 - QUADS/HAMSTRINGS/CALVES/SHOULDERS
A1...dumbell step up
2...lying hamstring ball roll
B1...walking dumbell front rotational raise lunges
2...hanging knee raises
C1...barbell deadlift
2...front dumbell squat-shoulder press
3...ball crunch arms extended
I will rotate between these 2 days. Please let me know what I can improve on....I'm open to criticism. The sets and reps I'll figure out.....I'm just curious if you think this is a good basic overall workout.....that is all I'm looking for at this point in time.....with a bit of emphasis on my puny biceps.