Here are some different types of workouts you can do.
A. Full Body Work Out
B. Push / Pull
This is what I currently do.
Day 1 = Push = Chest, Shoulders, Triceps
Day 2 = Pull = Back, Biceps
Day 3 = Legs, Abs
I do this within a week. I also do for Day 1 and Day 2 two separate exercises per body part … so 2 chest exercises, 2 shoulder exercises, etc. For Day 3 I also include calve raises.
C. Split Routines
i. You can work one muscle group a day and then start over. Just ensure you put them in the order so that you are not working the same muscles the next day. In this case you may wish to add more exercises to that muscle group so that you are working 2 – 3 exercises per body part.
ii. You can also split the routine up so that you work two muscle groups per day with a rest period the next day or not. I used to have success with the following type of split routine:
Day 1 = Chest, Abs
Day 2 = Back, Shoulders
Day 3 = Triceps, Biceps
Day 4 = Legs, Abs
Again with this you may wish to add a second exercise.
iii. You can also split the routine with upper body one day and lower body the other day.
Day 1 = Chest, Back, Shoulders, Triceps, Biceps
Day 2 = Legs, Abs
Some different lifts:
1. Abs – Weighted Ab Crunches
Put a weight (that you are comfortable with) on your chest and do 3 sets of 10. Make sure hold your abs tight at all times and when you lift up hold a few seconds and then go down … but don’t release the abs. To make it harder you can increase the amount of time you hold it at the top … currently I’m doing 30 seconds. Intensity/Quality is better then quantity.
Alternative Lift – Not really anything better or as easy that can be done anywhere anytime.
2. Legs – Squats
This is best exercise there is … no question … and no better way to get bigger. It incorporates so many body parts to pull it off that it is the #1 exercise there is. By eliminating this you are limiting your growth. I wish when I started somebody would have told me this. DO SQUATS and DO NOT ELIMINATE YOUR LEGS. You may think that you don’t need to work your legs but you are “wrong”. The legs are the foundation of the body and by limiting these you limit your overall body growth.
Alternative Lift – Deadlifts
This is also a good exercise and is easier on the body but will not give you the effect of the squat. Plus it works a lot more of your back as that is the primary muscles hit.
3. Chest – Bench Press
Yes the standard bench press … no gimmicks. The standard bench press hits your chest 100% more efficiently then any other chest exercise. Why would you want anything else?
Alternative Lift – Dumbbell Flies
4. Back – Pullups
This is the most functional to use. If getting too easy then you can add weight with belts or use a back-pack filled with heavy objects; wear on the front of the body not the back.
Alternative Lifts: Lat Pulldowns, Rows, Rear Shrugs
Lat pulldowns are one of my favorite but is not possible without a machine. Rows are also very good and can be done with many variations. The one I currently enjoy is the Bent-Over Two-Arm Long Bar Rowing. Rear Shrugs are also good for targeting your traps.
5. Shoulders – Military Press
Great exercise and best when done standing up if possible.
Alternative Lifts: Dumbbell Press, Deltoid Raises, Upright Rows
6. Triceps – Kick Backs (Extensions)
This is my favorite exercise for the triceps and really targets them. Just as a note, to get bigger arms you need to work out your triceps as much if not more then the biceps. The triceps are the foundation of the arm and the larger the triceps the larger the biceps can grow. By only working the biceps or working the biceps more you are limiting your potential. This is similar to the legs.
Alternative Lifts: Tricep Press-Downs, Dips, Tricep Curls
7. Biceps – Standing Alternated Bicep Curls
I have found this to be one of the better
Alternative Lift: Preacher Curls
Just some ideas.
