i recommend everyone get a little power tower stand to do pull up and dips on...i got one at home and i find i use it a lot. just do a couple here...and a couple there. it'll really help you out. i don't think their very expensive either...maybe like 80-100 bucks..

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Originally posted by Orbax Flat barbell bench seated rows 5x25 crunches incline db flies lat pulldowns machine flies bent over reverse flies 5 sets of until failure reps of Dips good mornings for non specified sets x reps do 5x20

BTW, Orb, is that the order you would do it in? Cause you dont want to expend your energy and not be able to finish the workout.

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Originally posted by Coup Vlad wins. Flawless victory.

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Originally posted by Vlad Ok, tomorrow I want to focus on chest and back... I want to do enduro and fat burning... what do you guys suggest?

Imo, I wouldn't do chest and back on the same day. If you're splitting parts into certain days, you want to keep one large muscle group first and then finish with a secondary muscle group. Since your Tri's and Bi's get worked in a Chest and Back workout respectively, I do Chest/Bi's and Back/Tri's so they each get worked at least twice a week, whether directly or indirectly.

I've seen a lot of people focus too much on their chest and then when it comes time to finish up with back, they are lackluster and are not giving such a large muscle group the attention it deserves and get that hunched over look.

Just my input from personal experience.

Here's what I do for Chest/Back:

Flat BB Bench 5x5
Incline DB Bench 3x8
Cable Flies 3x8

Deadlifts 5x5
Seated T-Bar Rows 3x8
DB Rows 3x8
Pull-Ups 3x8

Since you're going for fat-burning and muscle endurance, you want to increase your rep scheme and lower the weight, though. Anything in the area of 12-15 reps would be ideal.

Chest/Bi's - Back/Tri's makes sense... What do you suggest I do for my bi's... All I can think of are DB curls (standard & hammer), cable curls, and BB curls (I do this with cables for now cause it helps me keep a nice form).

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Originally posted by Coup Vlad wins. Flawless victory.

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Originally posted by Vlad What do you suggest I do for my bi's... All I can think of are DB curls (standard & hammer), cable curls, and BB curls (I do this with cables for now cause it helps me keep a nice form).

You can do Preacher Curls, Incline DB Curls, Cable Poses (Picture posing double bicep style). My favorite exercise is taking a BB Curl bar and leaning over a Preacher bench so you can isolate both biceps, really feel the peak on it. Or just doing single arm concentration curls where the muscle is stimulated throughout the entire movement.

Reverse grip preachers are a good exercise as well, but are a better forearm exercise than bicep.

I dont know how much of that Im gonna withstand, LOL! But Ill give it a shot, 'no pain, no gain'.

I hope I can finish the workout in 2 hours.

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Originally posted by Coup Vlad wins. Flawless victory.

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Originally posted by Vlad BTW, Orb, is that the order you would do it in? Cause you dont want to expend your energy and not be able to finish the workout.

yeah thats the order.


and unless you are supersetting your workouts, biceps before chest will make you do a shitty chest work out because you cant do as much weight, and vice versa.

To be honest, I dont work out my arms and shoulders. Ever. Havent in at least 3 months. They get so worked out from supporting chest and back exercises that I dont need to. If you do most of your workouts until failure, you are working out the supports and the focus pretty damn well.

Thats also why I alternate between muscle groups instead of doing chest chest chest back back back. Chest back chest back allows you to give a rest. Plus you CAN wait like 5 minutes between exercises if you need to. Sometimes after doing legs I have to walk around outside for 4-10 minutes and try to not puke and get oxygen back into my body.

GO through them sequentially, with enough time to prepare adequately for the next exercise.

My body doesnt necessarily reflect the quality of that technique because NORMALLY I weigh 135-140 lbs. So I can say Ive packed on 30lbs of pure muscle this way. My brother normally weighs 170 (hes 5 foot 11) and now weighs 200. I have been bad lately because I want to look ripped for summer. I keep running and rock climbing and hitting the bag instead of working out to cut fat. Thus the no alcohol and now ive been limiting calories. Dropped 3-4 lbs already in the last week.

anyways Im digressing.

From what ive read in most fitness mags and good ol arny and friends is that working out opposing muscle groups in 3 day segments works best

chest/back

quads/hams/calves

biceps/triceps/shoulders/forearms

it also helps stretch the tendons out in the muscle group you worked out previously thus helping lengthen the muscle and tendon so it will tend to bunch and peak better. Also makes it so you dont have the gay looking 3-4 of space between elbow curve and bicep fold.

Tis just me though. My dad and I are the same body type. We get really strong with no real size change. My brother got my moms grandpa side where you get big AND strong.

I like mine better though more ripped and my power to weight is great for swims, runs...basically athleticism.

I mean, at my max strength (still weighing 165 lbs and leaner than I am now) i was able to bench 300 on incline with no lower back arch and proper technique.

Kind sucks kinda rocks. I dont know what to do about it all.

This is how I want to plan my schedule...

Mon: Chest/Back
Tues: Swim
Wed: Arms/Shoulders
Thurs: Swim
Fri: Calisthenics (Leg lifts/Crunches/Pushups/etc...)
Sat-Sun: Healing day.

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Originally posted by Coup Vlad wins. Flawless victory.

Just when my weight lifting sessions were really starting to show some real good progress I've lost the use of my left arm for a while so what the hell can I do to keep in shape?
I'am desprate to work on my chest and arms but this is imposibale unless I can do this without putting any pressure ( eg press up ) or lift any thing.
The only thing I can do is sit ups and ab work so has anyone got any suggestions to what I can do in the mean time cheers

Vlad : good plan, might want to do Abs 3-4 times a week though. They heal fast!

Jason: What part of your arm is injured? shoulder? if so, welcome to not working out anything hehe. Ive torn rotators on both shoulders from football and one weird weight thing, and with both of them I tried EVERYTHING to be able to work out. The only things I could do were legs, abs, obliques, and a little bit of traps. Forearms too. The "central" muscles around the chest biceps and back were decommed for a while. I would do SUPPPPER light weights on them and just end up making it worse. My suggestion. Stop. Ice and Ibuprofen for 2 weeks plus and dont stress it at ALL.

just heal and go back with vigor. You wont lose that much time healing. You will lose LOTS of time trying to train around an injury. Just prolongs it.

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Originally posted by Orbax at my max strength (still weighing 165 lbs and leaner than I am now) i was able to bench 300 on incline with no lower back arch and proper technique.

That's very impressive if you are natural