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winger · 09-01-2008, 02:12 AM

Well in my ever so humble opinion ba baracuss I would dump the machines and cables.

Chest: Drop the smith machine and do incline bar and flat bench and rotate the db's in.
Maybe db's one workout and bar the next, or bar and db's and swap next workout.
Stick to the basic compound lifts, ever see a small power lifter?

Back: Pull-ups are the daddy, if you can't do that many do pull-ups then do pull-downs to finish.
Seated rows are good and maybe alternate in bent over rows. I say that because of grip width.

Shoulders: Stick to the basics, military presses, db presses, and my favorite, standing over head presses. Could throw in upright rows.
The only isolation movement you should do is side lateral, only because that part of the shoulder is hard to hit.

Arms: Close grip bench, dips, tricep push downs, over head tricep ext or scull crushers. You only need to do one of these and if you do two don't exceed 4 sets of any of them.
For biceps, I like hammer curls, supinating curls, straight bar curls (if forearms can take it) or preacher curls.
Let's not forget, the tries get hit with all pushing exercises and the biceps get hit with all pulling exercises.

Traps: If you do dead lifts or upright rows or even side lateral raises, all these will hit traps and so will heavy supinating curls.
If you must work them, I would do shrugs with db's and make it heavy.

Legs: Squats, squats, squats, don't even bother with that other crap.
Squats will make your whole body grow, yes even arms. All your lifts will go up too. Nothing boosts natural HGH or Tes levels more.
IMO, this is the best exercise on the planet!

I like to stick between 8-12 reps, but find myself doing reps of 5 when I feel good and I am going heavier.

Just keep the body guessing and if you are not getting stronger either change your lifts around (db to bar or vise versa) or you are over training (doing to much) and you need more time off or better sleep.
Damn, I just did not write all this?

09-01-2008, 02:12 AM	#43 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,193	Re: Newbie Heaven Well in my ever so humble opinion ba baracuss I would dump the machines and cables. Chest: Drop the smith machine and do incline bar and flat bench and rotate the db's in. Maybe db's one workout and bar the next, or bar and db's and swap next workout. Stick to the basic compound lifts, ever see a small power lifter? Back: Pull-ups are the daddy, if you can't do that many do pull-ups then do pull-downs to finish. Seated rows are good and maybe alternate in bent over rows. I say that because of grip width. Shoulders: Stick to the basics, military presses, db presses, and my favorite, standing over head presses. Could throw in upright rows. The only isolation movement you should do is side lateral, only because that part of the shoulder is hard to hit. Arms: Close grip bench, dips, tricep push downs, over head tricep ext or scull crushers. You only need to do one of these and if you do two don't exceed 4 sets of any of them. For biceps, I like hammer curls, supinating curls, straight bar curls (if forearms can take it) or preacher curls. Let's not forget, the tries get hit with all pushing exercises and the biceps get hit with all pulling exercises. Traps: If you do dead lifts or upright rows or even side lateral raises, all these will hit traps and so will heavy supinating curls. If you must work them, I would do shrugs with db's and make it heavy. Legs: Squats, squats, squats, don't even bother with that other crap. Squats will make your whole body grow, yes even arms. All your lifts will go up too. Nothing boosts natural HGH or Tes levels more. IMO, this is the best exercise on the planet! I like to stick between 8-12 reps, but find myself doing reps of 5 when I feel good and I am going heavier. Just keep the body guessing and if you are not getting stronger either change your lifts around (db to bar or vise versa) or you are over training (doing to much) and you need more time off or better sleep. Damn, I just did not write all this? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.