No Trainer!!! Badly needs a workout routine!!
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Hello Sir. Our gym is in a little town. Not enough body builder here. And No trainer. The last trainer gave me a routine 4 months ago.Can u plz check my routine and suggest me should I continue it? can u suggest me some workouts I can do for my bicep nd tricep growth. My bicep is 12". My weight is 60 K.g nd height 5'7"
Day-1
1.free hand
2.arm front rise
3.circle stretching
4.incline push ups
5.push ups(stand)
6.butterfly
7.incline dumble press
8.Barble front press
9. Dumble shoulder press
10.shoulder dumble up rise
11.forearms
12.arms common
13.preacher curls
14.dumble hummer curls
Day-2
1.free hand
2.deltroid press
3.chin up(front)
4.lad pull down
5.one arm dumble rowing
6.chin up(back)
7.tri stand
8.tri pully
9.tri kick back
10.arms burble curls
11.legs
Day-1
1.free hand
2.arm front rise
3.circle stretching
4.incline push ups
5.push ups(stand)
6.butterfly
7.incline dumble press
8.Barble front press
9. Dumble shoulder press
10.shoulder dumble up rise
11.forearms
12.arms common
13.preacher curls
14.dumble hummer curls
Day-2
1.free hand
2.deltroid press
3.chin up(front)
4.lad pull down
5.one arm dumble rowing
6.chin up(back)
7.tri stand
8.tri pully
9.tri kick back
10.arms burble curls
11.legs
By S Ahmed Joy – 3 months ago
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To gain muscle when you first start out, probably the best routine is something like
Monday: Upper body
Wed: Lower body
Friday: Upper body
Monday: Lower body
Wed: Upper body
etc...
So you train each muscle group about 3 times every ten days. You can do a little more than this but this will work if you train hard and intensely.
Upper body:
Lat Pull Downs / Pull Ups
Incline Dumbbell Press
Bent Over Rows
Flat Barbell Bench Press
Shoulder Flys
Shoulder press
Barbell Biceps Curls
Lying Triceps Extension (Skull Crushers)
Lower Body:
Squats
Deadlifts
Leg Press
Lunges
Leg Extensions
Leg Curls
Straight-Leg Deadlifts
Calfs
You can mix up the order in which you do these but you should usually keep the first 4 exercises for each day the same.
After a year or so, you can split up your routine and hit your arms more specifically but for now, this will be the most effective training program for most people.
Finally, do about 4 sets of each of the main exercises for 8-20 reps to failure on most exercises and only take 30-60 seconds rest between sets (start with 60, then decrease)
Also, you need to EAT LOTS if you have 12" arms!!! EAT!!
Nutritionist and Supplement Specialist
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