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Posted at December 27, 2014, 10:09 pm: Hello, I'm a new to bodybuilding.com. I've been working out seriously for one year now, but i'm still really new to body building. My goal is to just get a more define and muscular body. Such as bigger arm, muscular chest, abs, and trap. I've seen a little bit of difference in my appearance but I don't think i'm getting the max out of what I'm doing so I'm here for your advices. My program goes like this: "Shoot basketball for 30 mins to get a little bit of cardio. Day 1: "Benching, 135 x10, 155 x10, 165x 10, 175x 8, 185 x 5, 135 x10 (The ones that I got less than 10 is because I couldn't do more than that.) "Incline: 3 sets of 115 x10 "Flies: 3 sets of 25 x10 " I also do this one thing that works on chest but I don't know what its call.. 3 sets of x10 "Curls/hold: I curl 25lbs on each side with a Z-bar x10 and then I take these 25lbs bells and raise my arms up to a 90 degree and hold it for 3 seconds x10. I do 3 sets of these "I then go to this machine where there is a bar and I pull it down to my chest and then slowly rise it up and slowly pull down again. I don't know what thats call... but I do it x15 for 3 sets. "Sit down Z-bar curls: There is a seat with a sloped platform to put ur arms on and then you reach down to get the Z-bar and pull it. I do 10lbs on each side for x15 times then I curl 15lbs bells. I do 3 sets of that. Day 2: "Shrugs: I do 60lbs bell shrug x20 for 3 sets. "Skullbash: I do 50lbs bell x10 for 3 sets. "Another tricept workout where you put one of your leg and hand on a seat and pull your arm back parallel to the ground. I do it with 15lb bell x15 for 3 sets. "Rope pull down: x15 for 3 sets "One arm rope pull down: I pull the rope down with oone hand until my arm is straighten. Then, I pull the rope away until my arm is straight. I do it x15 for 3 sets on each arm. These things usually last me 2 hours a day and about 5-6 days a week. I'm asian so I eat a lot of rice, but mostly what my mom make at home. I try to eat bananas and apples when they are available. I don't really have a meal plan yet... it just pretty much consist of meat, chicken, seafood and random stuff. As you can see, I don't know what the hell I am doing and I've pretty much wasted a year of my life. I do see some result but it just come with all the damn work I'm doing. Can you fix or give me a few program that might work for me? Thank you in advance Original of the message was taken from http://forum.bodybuilding.com/ Replies:Analysis: Its crap.Get a proven routine rather than making your own, such as the above st... why. Because he's 19 and his current workout consists of 6 days a week of b... Andalite. Not to mention "this machine where there is a bar and I pull it d... That looks like the workout routine done by every 19 year old in my gy... heres an idea. I disagree. lol i know what your saying, but what i feel is: simple upper-lower progra... Of course they are not the end-all. ok i get it. Other Topics of Body Building:NO and coffeeMalice's Progress Pix Feb' 06 to Aug '06 240 lbs to 178 lbs Pics phera plex and alchohol Mixing Protein Powders Best Overall Creatine Product? 2-a-day practices. Where to get an olympic-size bench. Cherry juice helps prevent muscle damage during exercise Massachusetts? What's gonna happen to Priest now where he retired? how much cardio is to much Can poor diet cause poor skin conditions? Bodybuilders with religious faith? Will it help my husband if I do it? Incline/Regular Bench forum question` 85lbs Dumbell rows video. Aussies (everyone else, put your head Down Under) Cheating on cut diet original bill Starr 5-5 workout Question for you guys.. So this really nasty acne... why? And what IS this thing on my leg? Body Hair Removal X-FACTOR and CEE and UP YOUR MASS? patrick bateman Dip belt Routine Cycling 6'5" - 205 - Where do I need to go creanite/protein intake and liver disorder 40 Time Frank Zane's measurements.... Gaspari Superpump 250?? ANYONE USED IT?? Daniel Gastelu - AMP Seminar #6: Fiber Podcast. Which has faster results ? July 06 arnold's height |