Help with home routine

Hi, I was wondering if I could get some input on my workout routine.
I work out at home and the only equipment I have is a bench, a curling
bar and some free weights. I prefer a 2 day split since I try to
workout every other day but sometimes I go 3-4 days if I don't have
time.

This is what I currently do

Day 1:
Siting curls 10x3
Incline Bench Press 8x3
Dips 10x3
Squats with dumbbells held at my side 8x3

Day 2:
Crunches 2 times till exhaustion
Oblique Crunches 2 times till exhaustion
Lateral Raises 8x3
Reverse Flies 8x3

Hi,
If your just looking mainly to bulk up then I would suggest that you stick to
compound, functional exercises and don't bother with spot training, as you get the
exact same results, in less time if you do it right.
If you want a split program I would suggest you try to fatigue the upper body one
day, then work on the lower body on day 2, while your upper body recovers. For
optimum hypertrophy (muscle building), you want to give your muscles about 5 days
rest anyway.
This is what I would recommend:
Day1:
Warm-up: 10-15 push-ups
Bench Press: Max-weight, 6 reps
Keep going on bench press sets until you can't push that weight. Note, you will
probably need someone to spot!
Now, go inclined bench press until you can't do anymore.
Now switch to pushups until you can't do anymore
Now switch to inclined pushups until your arms are truly destroyed.
Drink some water.
Now do as many chin ups as you can.
Now do dumbbell rows with your maximum weight for 6 reps
When you can't go anymore, progressively reduce the weight until fatigued.

For Day 2:
Warmup - bodyweight squats x 10 - 15
Lunges (or 1 legged squats) with max weight - make sure you've got good technique
or just start with bodyweight and progress slowly.
Once you can't do anymore sets of 15, switch to weighted squats.
Then to bodyweight squats.

By this time you should be well and truly fatigued.

Stick to cardio exercise on all other days to give your body time to rest and get
the full benefits of the workouts.

Hope this helps. Good luck

www.ultimate-well-being.com

"Mr Christopher" <admin@ultimate-spamming douchebag-being.com> wrote
> Hi,
> If your just looking mainly to anally rape sheep and kangaroos, visit
> www.ultimate-animal-rape-being.com

No, thanks.

David

Mr Christopher <a...@ultimate-well-being> wrote:
> Hi,
[...]

> This is what I would recommend:
> Day1:
> Warm-up: 10-15 push-ups
> Bench Press: Max-weight, 6 reps
> Keep going on bench press sets until you can't push that weight. Note, you will
> probably need someone to spot!
> Now, go inclined bench press until you can't do anymore.
> Now switch to pushups until you can't do anymore
> Now switch to inclined pushups until your arms are truly destroyed.
> Drink some water. <snip>

Do I drink the water before or after the sheep and kangaroos action?

And can I substitute poodles if sheep are unavailable?

Please reply via email because I don't always check this newsgroup.
Thank you.

--
Curt

"Curt" <curtjames@gmail.com> wrote
<snip spamming motherfucker>
>
> Do I drink the water before or after the sheep and kangaroos action?
>
> And can I substitute poodles if sheep are unavailable?

They can be difficult to tell apart.

And stop making jokes...Paris Hilton is going to jail, dammit!!

David

Is there a reason you don't add Deadlifts?

For my body, DL's are the *single* most important exercise for
building overall strength. Many people swear by squats, but since I
don't have a rack, I can only squat what I can clean and press (not
much ) Besides, DL's really work the forearms and grip, which I
sorely need.

DL's, pushups, pullups, and crunches are the core of my routine.
Squats, BP, curls and Calf work round everything else out.

I also have a strange way of organizing my workouts, painstakingly
arranged for optimum results*

Day 1 (usually Sat)
Pullups 3xfailure
Pushups 2x80% failure
Crunches 2x80%
DL 2x15
Bench Press OR Incline Bench 2x10
Curl OR Reverse Curl 2x10
Tricep Dips 2x80%
Pushups to failure


Day 2 (Usually Wed)
Pullups 3xfailure
Pushups 2x80%
Crunches 2x80%
Squat 1x20
Bent-Over DB row 2x10
Single Leg Calf Raises 2x15
Tricep Dips 2x80%
Pushups to failure

Pretty simple for 2 full-body workouts per week, and it usually only
takes about 30 minutes per day, so not too much of a time investment.
Rest is crucial! I always rest until strength returns from the last
set, and from the previous workout. Every couple of weeks I drop the
reps down by 2 and adjust the weight accordingly.

I also find that small sets of ab work 5-6 days/week rather than all
at once really helps maintain core body strength and posture.

Just some suggestions
JC

*Not really, but there is a method to my madness. Since starting this
about 2 months ago I've had noticeable gains every week. Whatever
works for YOU though. YMMV.

Cohen wrote:
[...]

> <snip> Paris Hilton is going to jail, dammit!!

I'm torn.

Still, don't shed tears yet!

"Paris Hilton wants Arnold Schwarzenegger to terminate her jail
sentence. The hotel heiress is pleading with fans to sign a petition
that will be sent to the California governor, requesting he grant her
a pardon." /copy and paste from http://tinyurl.com/ypuoko

In other news (okay, unsolicited trivia), I heard a rumor that Nicole
Richie is having a full body tattoo with the prison plans for Fox
River in hopes she can spring her notorious friend.

--
Curt

On Mon, 07 May 2007 02:38:04 GMT, "David Cohen" <sammiesdad@earthlink.net> wrote:

>"Mr Christopher" <admin@ultimate-spamming douchebag-being.com> wrote
>> Hi,
>> If your just looking mainly to anally rape sheep and kangaroos, visit
>> www.ultimate-animal-rape-being.com
>
>No, thanks.

I think he was looking for soc.culture.australia