A good Simple Workout

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posted by ramik

Am not an experet but i know that this would definetly work !!
Day 1 - Chest : 5 sets ( each one 4 rounds - min 16 times per round )
- Bis : min 3 max 4 sets ( each one 4 rounds - min 16 times per round )
Day 2 - Shoulders : 5 sets ( each one 4 rounds - min 16 times per round )
- Tri : min 3 max 4 sets ( each one 4 rounds - min 16 times per round )
Day 3 - Back : 5 sets ( each one 4 rounds - min 16 times per round )
- Legs : 5 sets ( each one 4 rounds - min 16 times per round )

and then do it for the nest 3 days and rest on the 7th !
But u have to make sure that u dont train the same muscele 2 days in a row or else it will be burned out !!
Plus be sure u are comfortable with the weights or else if u increase the weights to show off the only one that wont benefit is u !
am open for any criticism

posted by shortz

What are rounds?

posted by ramik

suppose the Set is the inclined bench : there will be 4 rounds that consist of the numbers of benchin pressing u do : each 16 times u bench press that is a round and so on ...

posted by shortz

Ok...just to make it easier in the future, in weight lifting there are sets and reps (repetitions). So you are saying that you are doing 4 sets of 16 reps?

We have alot of experienced lifters here, some you could consider "experts". Stick around and read up. There is alot to learn.

posted by ramik

i will make sure to use those terms from now on ... ! as i said u have to please mind my english terms. .. thanks ..

posted by shortz

NO problem buddy. Just trying to help so that when you want to discuss things, we understand and can help each other out better.

posted by RHNewfie

We do? :laughing:

posted by shortz

Yes...they just haven't joined yet!! :laughing:

posted by mike escobar

hey what's a good way to bulk up the bottom of the pecks? I do decline bench/Db, and wieghted dips I can max out 4 reps with 125lbs. But I still don't have the results I want. Any advise?

posted by ramik

try to do Bench pressing but on the inclined bench where ur head is on the lower part ! And try to do more reps " 16's or 22's " .. and do it with weights u are comfortable with! This is the only which helped me the most uptill now.

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