i am thinking of doing bench press(chest), skull crushers(triceps), biceps curl(biceps) and shoulders, but dont know which exercise.which ones of these exercises will help me get bigger chest and arms and how do i spread them out in the week?
With the chest exercise you will have to do sets on the flat bench, decline and incline, I usually rotate with the dumbbell flat decline and incline and the actual barbell, 3 sets of 10 or 10, 8, 6 is good. for bigger biceps, i do 30's i dont know the actuall name of the exeercise we just call it that but its where you get a curl bar with a decent weight not too heavy not to light and you want to begin by curling half way up to your mid section, then bring the bar up and curl half way down to your mid section and lastly full motion curls, 10 reps for each 3 sets, hence the name 30's do that three times, and you will see some results
For making big chest, do Dumbbell flys. To get thickness, do pressing movements(Bench press and dumbbell press) For arms, Do barbell curls and preacher curls. I have a 2 day on 1 day off schedule. Day1: Legs/Abs Day2: chest/biceps Day3: Cardio Day4: Back/Forearms Day5: Shoulder/ Triceps Day6: Cardio Day7: rest I workout my Chest and biceps on the same day and take rest on the next day because we use triceps, Chest shoulder during chest workout and the body needs rest after that. Start with all the presses first then 1 exercise of dumbbell flys and finally 3 excercises for biceps. Sample Workout for Chest biceps(on Day2 of the week): ======================================... Barbell Bench press Inclined Dumbell Press Flat Dumbell Flys Dumbell Pullovers Barbell Curls Preacher Curls I hit my forearms with back muscle on day 4: Use Wrist curls using a Dumbell/barbell rather than a machine Day 5: ==== Military Press Dumbbell Front Raises Dumbbell side raises Reverse Fly Barbell Upright rows Triceps pushdowns using a V bar attachment Barbell Skull Crushers Dumbbell triceps extensions. Hope that helps u. All the best
Make definite you and do the pushups excellent and gradual. Concetrate on doing the hobbies accurately. You can upload weight on your again comparable to textual content books or something else you'll stability for your again so as to add resistance.
for your chest do a wide grip flat bench, close grip flat bench will work your triceps and chest, incline will work your chest and shoulders. the best shoulder (deltoid) excercize is a military press... for biceps use bicep curls, if you want to go for a different angle use chin ups and hammer curls.... triceps are dips and skull crushers
P90X is an amazing and extremely effective workout routine!
