Junior Member
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Posts: 16
Join Date: Dec 2008
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02-27-2010, 08:58 PM
Peanut butter is good for you to bulk up, i also take after every workout, i mix a tbsp, 4 raw eggs, 3 bananas & milk into a smoothie, add sugar if you need to
You can group your sessions as follows
triceps/biceps/forearms, Mon-Thur-
chest/back Tue-Fri
traps/shoulders/lats/legs Wed-Sat
Here are some exercise to consider
Arms-Bicep
Standing Curls, wide grip for inner bicep,
Standing Curls, close grip for outer bicep,
Concentration curls,
Hammers,
21`s - tone bicep, 3 Sets ? till failure
Arms-Tricep
Tricep Extension,
Tricep Kickbacks,
Close Grip Bench Press,
Lying triceps extension (skull crusher),
Tricep Dips, 5 Sets, 30 Reps Each
Arms-forearms
Dumbbell wrist Curls (Palms Down),
Dumbbell wrist Curls (Palms Up),
Reverse preacher bench curls,
Wrist rollers, 5
Back
Reverse grip pull-ups,
Reverse grip bent over rows,
Seated cable rows,
T Bar rows,
Stiff Legged dead lifts,
Dead lifts,
Shoulders
Military Press,
Front Raises,
Side Raises,
Front deltoids raises,
Traps
Shrugs,
Upright Rows,
Chest
Flat Bench Press,
Incline Bench Press,
Decline Bench Press,
Incline Butterfly?s,
Flat Butterfly?s,
Scull crushers,
Dips 3-4 Sets ? 25 ? 10 Reps
Pushups 3 ? 4 Sets ? till failure
Stomach
Crunches
Reverse Crunches
Side Crunches
Leg lifts
Quads
Squats,
Lungs,
Leg Press,
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