Guest guest Posted January 13, 2004 Report Share Posted January 13, 2004 Right, so I'm almost ready to start, I've got my menus sorted (just have to pre-cook it all now!), I've got my workouts sorted. But I'm already bored with them! I've been doing the same exercises for so long I'm already ready for a change. But since they're the only exercises I know, I'm finding it difficult to write up a new programme for myself. Soo...... I was hoping I could get some ideas from other peoples favourite workouts. I'm never sure whether which exercise should go first (thought I've been told the isolation exercises should be done last), so hopefully looking at some other folks plans will help. At the moment, I'm doing this: Upper Body: DB Chest Press DB Flyes Seated DB Press Front Raises Lat Pulldowns Mid Rows Tricep Pushdown Lying DB Extensions Seated DB Curls Hammer Curls Lower Body: Leg Press Leg Extension Lying Leg Curls Lunges Standing Heel Raises Seated Calf Raises Floor Crunches Reverse crunches Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2004 Report Share Posted January 13, 2004 Here are some suggestions from me (although do you have access to a gym or are you at home?) Chest: Push-ups Chest pullovers Shoulders: (my favorite) Side raises Cable pulls Triceps: Dips Kickbacks Biceps: Concentration curls Standing DB curls (with your back to the wall) Lower body: Hack squats Rear lunges straight leg deadlifts sitting curls Bicycle crunches reverse crunches with weights This is just a suggestion, most you can do at home, too. I do most of the exercises you are doing at the moment, then I switch it up after a few weeks. You can get a lot of examples from www.exrx.net Hope this helps! Jana > At the moment, I'm doing this: > Upper Body: > DB Chest Press > DB Flyes > > Seated DB Press > Front Raises > > Lat Pulldowns > Mid Rows > > Tricep Pushdown > Lying DB Extensions > > Seated DB Curls > Hammer Curls > > Lower Body: > Leg Press > Leg Extension > > Lying Leg Curls > Lunges > > Standing Heel Raises > Seated Calf Raises > > Floor Crunches > Reverse crunches Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2004 Report Share Posted January 13, 2004 I workout at home with free weights some of my fav exercises are as follows: (Note I don't do chest workouts; have implants) Back: Dumbbell rows Pullovers Shoulders: Military press or Arnold presses lateral raises front raises reverse flys Triceps Overhead triceps press (not sure if this is exact name of it) Triceps extensions Skullcrushers Biceps: Dumbbell curls Hammer curls Lower body: Squats Lunges Step up/tall box work Deadlifts Colleen > Right, so I'm almost ready to start, I've got my menus sorted (just > have to pre-cook it all now!), I've got my workouts sorted. But I'm > already bored with them! I've been doing the same exercises for so > long I'm already ready for a change. But since they're the only > exercises I know, I'm finding it difficult to write up a new > programme for myself. > > Soo...... I was hoping I could get some ideas from other peoples > favourite workouts. I'm never sure whether which exercise should go > first (thought I've been told the isolation exercises should be done > last), so hopefully looking at some other folks plans will help. > > At the moment, I'm doing this: > Upper Body: > DB Chest Press > DB Flyes > > Seated DB Press > Front Raises > > Lat Pulldowns > Mid Rows > > Tricep Pushdown > Lying DB Extensions > > Seated DB Curls > Hammer Curls > > Lower Body: > Leg Press > Leg Extension > > Lying Leg Curls > Lunges > > Standing Heel Raises > Seated Calf Raises > > Floor Crunches > Reverse crunches Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2004 Report Share Posted January 13, 2004 > At the moment, I'm doing this: > Upper Body: > DB Chest Press > DB Flyes Are you doing flat or incline? You could alternate between the 2. You You could also do cable crossovers > Seated DB Press > Front Raises Arnold Press to replace seated db press http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html Lateral raises with cable > Lat pulldown > Mid Rows You can do wide grip and narrow grip bent-over row on the t-bar http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html (usually a standing postion like in the picture or a seated one) > Tricep Pushdown > Lying DB Extensions bent-over tricep extensions w/ cable http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html You can also do dips with a bench and a ball. The closer your elbows are to you, the harder they are to do. You can also hold a dumbbell between your legs to add weight. > Seated DB Curls > Hammer Curls Incline Seated lateral dumbbell curls(awesome exercise, elbows tucket in, arms out to the side) Bicep curls with barbell (you can even do these on one foot to work more of the core muscles) > Lower Body: > Leg Press > Leg Extension You can replace the leg press with squats on a free barbell or smith machine. You can also do one legged squats also known as skier lunges. http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSquat.html > Lying Leg Curls > Lunges Stiff legged deadlifts. I find doing them with dumbbells harder than a barbell but when you get to a heavy weight, barbell is easier to handle. > Floor Crunches > Reverse crunches See if you can find a bosu ball and try to do crunches on them. Warning they *are* very hard because the bosu ball wobbles. This is what they look like : http://www.hmc.psu.edu/ufc/resources/exercise/2002/oct.htm Lastly, if you can also use wobble boards.. they are used in a lot of physio places but the gyms around me are starting to carry them. You use these mostly to help with core muscles but you can incorporate some of your exercises on them like squats, lunges and pushups and they also work ankle joints. Here is a picture of them so you know what they look like: http://www.amerfit.com/wobble.htm The round is awesome for lunges. Put one foot on it and do lunges, it takes a lot of practice. The " bongo " board can be used to do pushups while having your legs up on a ball. You can also just balance yourself and eventually do squats on them using dumbbell. You can do squats and lunges with the square one as well. Hope this helps! -- -eve Quote Link to comment Share on other sites More sharing options...
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