Exercise Know How

My routine?

Im 15.6 ftish and 140lbs. Ive 5 kg dumbbell lifting for about a year now, but discovered that I was doing wrong. (500 reps each arm, 5 days per week). So here's my new routine. Ive added the arms of a few more exercises that I want the biggest weapons. But I will not do until I can go to the gym in a year, then focus on everything bad the same thing. Let me know if you could change something and why:). (arms) Bicep curls barbell curls Hammer curls Tricep Extensions (chest) Pushups dumbbell flys (TRAPS) Dumbbell shrugs shoulders (shoulders) One Arm Front Deltoid Dumbbell Raises (quadriceps) Barbell Deadlifts (Neck) head from front to rear (hamstrings) Barbell Lunges (wrist) Dumbbell Wrist Flippers (calf) Barbell Calf (Butt) Dumbbell Bench Step Ups (back) Pullups (Abs) Crunches / Jogging Her a workout whole body by the way 3 times a week. Cheers. I use a dumbbell 10 kg now.

If you want more you can use a routine whole body .... This is fine for the maintenance of muscles, but will not be a mass following is a sample routine training: Do about 10-12 reps per set Day 1: Triceps / Chest Triceps Pulldown .. 4 series French Press ... 4 sets Dumbell flyes .... Bench Press 3 sets ... 4 sets Incline Bench Press ... 3 sets Day 2: Back / Biceps Lat Pulldown: 4 sets Seated Cable Row 4 sets Bent over rows: 4 sets Dumbell Curl: 4 sets Preacher Curl: 4 sets Day 3: Legs Squats Shoulders /: 4 sets (this is the most important exercise for the legs), period Leg Press: 3 sets (If you do not have a machine, do more squats) Leg extensions: 4 sets of legs: 3 sets shoulder press: 4 sets side raises: 4 sets row up: 4 sets Day 4: Abs and rest .... Do not waste your time with situps, cracking So instead, I suggest you go to your nearest convenience store and buy a muscle problem & Fitness Magazine. It is probably the best fitness magazines.

Quadriceps Exercises for Men with Weights: Barbell Step Up

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