Im doing the begginers bodybuilding program from arnolds book. A personal trainer recommened it for me. i have a diet and all that...
Weight: 180
Goal Weight By Time I move onto next program in his book... 190.
I also by the end of this program be benching 180 as my 1RM.. my 1rm currently is 120.
Bench Press 3x8 70 lbs
Incline Press 3x6 35 lbs * the last time i did this a month ago i could barely do 40... so i did 35 and it was incredibly easy so ill be bumping up the weight.
Pullovers- 3x6 10 lbs- I felt this more in my abs then my chest?
Dips 20 (dont have access to a chinup staton
DB Bent Over Row 3x8 20 lbs each hand.
One more thing.... i dont care if people come on here and tell me im weak... i know i am thats why im doing this.
Last edited by the.dream.34 : 06-24-2008 at 11:11 AM.
If your doing this to increase strength, you should really consider doing the 5x5 method, which means you do 5 sets of 5 reps each press..soo you should boost your bench pressing up a little more if your RM is 120..because mines 115 and I train with 95. Also train with 80%-90% of your max for getting stronger..60%-70% to get stronger/toner and 40%-50% for toning...but what your doing is fine if its for getting stronger and toned for the same time..
try looking at bodybuilding.com, best site ever if you wanted to find out how to get stronger..
Shoulders
Barbell Clean And Press 3x8 25lbs
Dumbell Lateral Raises 3x6 15 lbs each hand
Biceps and Triceps
Barbell Curl 3x6 45 lbs
Seated DB Curl 3x8 15 lbs each hand
Close Grip Press 3x8 25 lbs * first time doing excerises so i didnt know how much weight i should put. turned out to be pretty easy so ill be adding more next week.
Standing Triceps Extension with barbell 2x8 30 lbs
Become A Beast
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