Need more exercises for my routine. - Bodybuilding Discussion on Bodybuilding.net Training Forum

c-vac · 04-06-2005, 03:30 PM

My routine is...

mon: Chest/Shoulders
tue: off
wed: legs/Back
thu: off
fri: Biceps/Triceps

Here's what i got so far..

Chest: BenchPress
Incline BenchPress
DB Flys
DB Press

Bicep:BB Curls
DB Curls

Tricep:Lying Tricep Press
Tricep Press
Above Head Tricep

Back:Bent-Over Rows
One Arm Rows
Upright Rows

Shoulder:Clean&Press
DB Lateral
Upright Rows

Legs:Leg Curls
Leg Extension
Dead Lift
Calfe Raises

I want to have 4 exercises per muscle so can you guys help fill it in? By the way, What is a tricep curl?

Darkhorse · 04-06-2005, 03:34 PM

Did you happen to gloss over the sticky at the top of the page that I wrote? I'm not writing it down again. Never heard of a tricep curl, curling refers to biceps and press refers to triceps. That's probably why you didn't know what it means. The first listed exercises in my sticky are the best for muscle mass. Have fun...

c-vac · 04-06-2005, 03:45 PM

I read it and i dont know what some of them are. Can you tell me what they are... Dips, hammer curls, preacher curls, skull crushers, hyperextensions? Thanks

Dr X · 04-06-2005, 04:09 PM

Quote:

Originally Posted by c-vac

I read it and i dont know what some of them are. Can you tell me what they are... Dips, hammer curls, preacher curls, skull crushers, hyperextensions? Thanks

A dip is when you get up and a parallel bar and then raise and lower your body inbetween the bars/dips

Hammer curls are done with dumbbells, instead of holding with palms forward you hold the dumbell like a hammer..

Preacher curls are done on a seated bench where your arms hang over the pad this being know as a preacher bench or seat and you do curls. This can be done with a straight bar or ez-curl bar.

Skull crushers are for triceps. You lay flat on a bench and pick up a barbell that is weighted. i prefer a ez-curl bar on this one, and you lift the bar above your chest with a close grip and lower to your skull then raise again.

Not exactly sure what you mean by hyperextensions, sound painful

c-vac · 04-06-2005, 04:30 PM

How do hamer curls workout the bicep differently then the regular BB curls?
Also, doing DB Curls on an incline, whats the difference with that too?

apocalypse · 04-06-2005, 09:00 PM

Quote:

Originally Posted by c-vac

How do hamer curls workout the bicep differently then the regular BB curls?
Also, doing DB Curls on an incline, whats the difference with that too?

I dont know the technicalities, but all I got to say is they hit different muscles fibers harder compared to regular curls. If you want an arm that is good all around, I am talking about one thats about the size of a 2 liter soda bottle, then listen to 0311. Why not try some of those exercises and see the difference for urself? By the way do u sell the floor Vaccum cleaners? We sell some C-vacs at my store.

Darkhorse · 04-06-2005, 09:18 PM

Hammer curls: Work the outside strip of your biceps and also a secondary benefit being your upper forearm.

The idea for biceps is to hit them from every angle. That's what I posted in the sticky. Dr. X told you what each of them are so all you have to do if you don't understand is ask someone in the gym. 95% of people in the gym will be glad to help.

c-vac · 04-07-2005, 07:06 AM

No, I do not sell vaccumes. I dont go to a gym, all I use is dumbells and a benchpressing set thats why i ask ?'s here.

Darkhorse · 04-07-2005, 12:01 PM

Quote:

Originally Posted by c-vac

No, I do not sell vaccumes. I dont go to a gym, all I use is dumbells and a benchpressing set thats why i ask ?'s here.

Well, it's hard to explain. You need to go to the mall and hit up a bookstore. You'll see the Arnold Encyclopedia or Wieder one. It will have pictures so you can understand.

c-vac · 04-08-2005, 05:13 PM

I found all the right exercises to complete my routine, tell me if it's ok.

Chest: BenchPress -3 sets of 8 reps
Incline BenchPress -3 sets of 8 reps
DB Flys -3 sets of 8 reps
DB Press -3 sets of 8 reps

Bicep:BB Curls -3 sets of 8 reps
DB Curls -3 sets of 8 reps
Incline DB Curls -3 sets of 8 reps
Hammer Curls -3 sets of 8 reps

Tricep:Overhead Extension -3 sets of 8 reps
Tricep Press -3 sets of 8 reps
Skull Crushers -3 sets of 8 reps
Lying overhead tricep press -3 sets of 8 reps

Back:Bent-Over Rows -3 sets of 8 reps
One Arm Rows -3 sets of 8 reps
DeadLift -3 sets of 8 reps
DeadLift-Stiff Leg -3 sets of 8 reps

Shoulder:Clean&Press Front -3 sets of 8 reps
Clean&Press Back -3 sets of 8 reps
DB Lateral -3 sets of 8 reps
Upright Rows -3 sets of 8 reps

Legs:Leg Curls -3 sets of 8 reps
Leg Extension -3 sets of 8 reps
Dead Lift -3 sets of 8 reps
Calfe Raises - Max

04-06-2005, 03:30 PM	#1 (permalink)
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48	Need more exercises for my routine. My routine is... mon: Chest/Shoulders tue: off wed: legs/Back thu: off fri: Biceps/Triceps Here's what i got so far.. Chest: BenchPress Incline BenchPress DB Flys DB Press Bicep:BB Curls DB Curls Tricep:Lying Tricep Press Tricep Press Above Head Tricep Back:Bent-Over Rows One Arm Rows Upright Rows Shoulder:Clean&Press DB Lateral Upright Rows Legs:Leg Curls Leg Extension Dead Lift Calfe Raises I want to have 4 exercises per muscle so can you guys help fill it in? By the way, What is a tricep curl?
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48

04-06-2005, 03:34 PM	#2 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,859 Country: Gender:	Did you happen to gloss over the sticky at the top of the page that I wrote? I'm not writing it down again. Never heard of a tricep curl, curling refers to biceps and press refers to triceps. That's probably why you didn't know what it means. The first listed exercises in my sticky are the best for muscle mass. Have fun...
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert "Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

04-06-2005, 03:45 PM	#3 (permalink)
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48	I read it and i dont know what some of them are. Can you tell me what they are... Dips, hammer curls, preacher curls, skull crushers, hyperextensions? Thanks
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48

04-06-2005, 04:30 PM	#5 (permalink)
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48	How do hamer curls workout the bicep differently then the regular BB curls? Also, doing DB Curls on an incline, whats the difference with that too? Last edited by c-vac; 04-06-2005 at 04:35 PM.
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48

04-06-2005, 09:18 PM	#7 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,859 Country: Gender:	Hammer curls: Work the outside strip of your biceps and also a secondary benefit being your upper forearm. The idea for biceps is to hit them from every angle. That's what I posted in the sticky. Dr. X told you what each of them are so all you have to do if you don't understand is ask someone in the gym. 95% of people in the gym will be glad to help.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert "Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

04-07-2005, 07:06 AM	#8 (permalink)
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48	No, I do not sell vaccumes. I dont go to a gym, all I use is dumbells and a benchpressing set thats why i ask ?'s here.
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48

04-08-2005, 05:13 PM	#10 (permalink)
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48	I found all the right exercises to complete my routine, tell me if it's ok. Chest: BenchPress -3 sets of 8 reps Incline BenchPress -3 sets of 8 reps DB Flys -3 sets of 8 reps DB Press -3 sets of 8 reps Bicep:BB Curls -3 sets of 8 reps DB Curls -3 sets of 8 reps Incline DB Curls -3 sets of 8 reps Hammer Curls -3 sets of 8 reps Tricep:Overhead Extension -3 sets of 8 reps Tricep Press -3 sets of 8 reps Skull Crushers -3 sets of 8 reps Lying overhead tricep press -3 sets of 8 reps Back:Bent-Over Rows -3 sets of 8 reps One Arm Rows -3 sets of 8 reps DeadLift -3 sets of 8 reps DeadLift-Stiff Leg -3 sets of 8 reps Shoulder:Clean&Press Front -3 sets of 8 reps Clean&Press Back -3 sets of 8 reps DB Lateral -3 sets of 8 reps Upright Rows -3 sets of 8 reps Legs:Leg Curls -3 sets of 8 reps Leg Extension -3 sets of 8 reps Dead Lift -3 sets of 8 reps Calfe Raises - Max
c-vac Rank: New Member Join Date: Mar 2005 Posts: 48

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