Ok id like some help please with picking a good workout routine to build some muscle mass. Ive been racking my brain on what routine to go for. Ive tried all 3 and all have there advantages and disadvantages. To start off with i have a bench press (no barbell) BUT i have 20kg Dumbbells (10kg each) i like the fact you can do almost any exercise with dumbell's so that's why i prefer them. Also i take whey protein shake and add a gram per pound of my body weight. I know how many set's and reps to do to build muscle mass etc. I do not want to be HUGE just a athletic build similar to David Beckham. I will change my routine every 4 weeks to mix it up and keep my body guessing. At the moment i do..
Monday - Chest/biceps/triceps - DB Flat bench press, Butterfly press, DB curls & DB extensions.
Tuesday - Back/Shoulders - DB rows, Lateral raises. Shoulder press & DB shrugs
Wednesday - Legs - Calf raises & DB Squats
Thursday - Same as Monday
Friday - Same as Tuesday
Sat/Sunday - Rest/Cardio
I know Biceps/Triceps/Back have only ONE exercise but i get fatigue half way through another exercise if i add more in. ANY WAY thank you for your patience and reading all this, straight to the point has any one got any good upper/lower body routines i could work with? any good ideas would be useful thank you
Best answer:
Back and biceps go together because the pulling motion used to work your back use your biceps, so do a day of back and biceps. Add pull ups to that to work both. Also chest exercises go best with triceps, so the next day do chest and triceps. Add push ups and dips to that. Shoulders also go with chest because the motion is similar to benching. Breaking up your upper body routine this way makes more sense and it will help with the fatigue when adding exercises. Also do cardio 3 times per week. Maybe add it to your leg day. So do it kinda like this.
Monday: Back and biceps. - DB rows, Shrugs, DB Curls, Pull ups.
Tues: Chest, triceps, and shoulders - DB press, Butterfly, DB extension, Shoulder press, Lateral raises, Push ups, dips
Wed: Legs and Abs (cardio) - DB squats, Calf raises, DB lunges, Crunches, V ups, Leg raises.
Then repeat as you have been. Hope this helps and good luck.
Know better? Leave your own answer in the comments!
Mega Smith System Home Gym
Article by Elmo Chapman
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Orignal From: Upper/lower body workout, Split or Full body workout. Please Help?
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