how many times u all exercise a week

wisely_xu SG

hihi..me new to this forum.. also quite skinny.. 175 cm, 64 kg nia...

been hitting to the gym and doing some weight lifting etc for some time.

so how many times u all exercise a week huh?

mine plan is ..

me is 4 times a week:

day one : visit the gym plus doing some running and chin up, pullup, push up and dips in nearby park after that.

day two : rest

day three: do dumbell, bench press etc at home with my 2 dumb bells(10- 15 kg each, with removable plates) and situp, crunches, leg rise

day four : rest

day five : do running plus chinup,pullup, dips, push up and situp, crunches, leg rise in nearby park

day six : rest

day seven: go to gym or do dumbbell, bench press etc at home and situp, crunches, leg rise if no time..

i dun really like the idea of concentrating to 1 part of body but workout every major part of body during each session, 3-4 sets per exercise.

chunyong SG

1.7x m tall, 60kg.

gym thrice weekly, recently start to train back. 3 mths ago start to train triceps and biceps. can't whack triceps too hard cos last time i got slight muscle tear.

Mon :
Chest : Benchpress 45kg : 60 reps
Benchpress 35kg (45 degrees incline) : 60 reps
Dips : 4 plate assistance : 80 dips

Wings (Lats Dorsi) : 57kg Lat pulldown : 60
pull-ups : 4 plate assistance : 30

Back : Pulling machine : 7 Plate resistance : 60

Wed
Biceps : 10 kg dumbbell curl : 100
pull-ups : 4 plate assistance : 100

triceps : pushdown machine : 5 plate resistance : 60
dips : 4 Plate assist : 100

Back : Pulling machine : 6 Plate resistance : 80

Fri
Chest : Benchpress 40kg : 60 reps
Benchpress 77 pds : 30 reps
Benchpress 83 pds : 30 reps
Dips : 4 plate assistance : 80 dips
cable cross-over : 5 plate resist : 30

Wings (Lats Dorsi) : 57kg Lat pulldown : 50
pull-ups : 4 plate assistance : 40

Back : Pulling machine : 6 Plate resistance : 80

Biceps : 10kg dumbbell curl : 80

Triceps : pushdown : 5 plate resist : 30
dips : 4 plater assist : 60

chunyong SG

u even heavier than me...haha. u know when u do benchpress right when ur chest grows but ur arm muscles didn't grow much and not vice versa. dats why my chest is 'power' but my arms are small....if u use arm muscle to do benchpress then WTF waste time lie down and push, might as well go home do dumbbell, save time, save $ and save other people from queueing for the machine.

Remember.....Go hard or go home ! Go half-fark and you are farked !

always train major muscles before minor

chest, wings ,back = major
biceps, triceps = minor

when u train major u will work out the minor as well although normally not much (unless u do half-fark) so u don't wanna tire the 'reserve' muscles even b4 u start to pump your lats/pects. like when u do the backpull thingy, u need biceps...so if u tire them out prior to doing then you are farked.

back is important....it helps u prevent injuries to your back when u do benchpress (sometimes the last rep u need to arch your back abit although its 'illegal') or leg squats with weights. u need a strongback to bench heavy weights.

my humble pects

Mark Teo SG

any of u work out so hard in the gym, that after that, u could actually wring sweat outta ur shirt?

fabiaN__ SG

Hmmmm I'm... ok, nevermind. But you don't squat? Haha.. whaaatt a waste.

chunyong SG

lazy, bo hiew, not keen....hahaha