ShapeFit.com

[satkutis17]

Hello bodybuilders. I really need your help. My name is Mantas, I live in Lithuania (small country in middle Europe) My english is not brilliant, i am learning it at school (i'm 17). I am active in sports for about 11 years. Actually, i play basketball for 11 years. And I am working on my muscle at bodybuilding for 2 years. The problem is, that I can't create my own normal workout. And i exercise 6 days a week. And every workout takes about 3 hours for me. I read here that workout should last about 1 hour, but there are so many different exercises, I just can't remove any of them from my workout. The biggest problem is that I want to do workouts, I want to jump with my rope, I want to run on my treadmill, I also want to play basketball, I just want to do everything because i love sport, but there is often no time because of these long workouts. I also go to school. So my day looks like that: I come back from school at 3pm, then play basketball till ~7pm, then workout with weights till 10 pm. And then i go to sleep. More about my workout... I don't have barbells, i don't have press bench, i only have 2 8kg's and 2 10 kg's dumbbells, and a Hammer workout machine http://www.maximumsport.ru/img/catalog_large_4492.jpg And that's my workout:

Monday ABS/GLUTES/QUADS/TRAPS/SHOULDERS/TRICEPS/NECK
1. 3x25 Bent Knee Abdominal Hip Raises
2. 3x25 Abdominal Toe Touchers
3. 3x25 Straight Arm Abdominal Crunches
4. 3x25 Fingers To Heel Oblique Touchers
5. 3x25 Dumbbell Oblique Side Bends
6. 3x15 Leg Lifts
7. 3x15 Dumbbell lunges
8. 3x15 Single Dumbbell Squats
9. 3x15 Seated Side Lateral Deltoid Raises
10.3x15 Dumbbell Shrugs
11.3x15 Two Arm Front Deltoid Dumbbell Raises
12.3x15 Twisting Dumbbell Presses
13.3x15 Two Arm Dumbbell Deltoid Upright Rows
14.3x25 Bench Dips (doing it on my chair)
15.3x15 Single Arm Pronated Dumbbell Extensions
16.3x15 Seated Dumbbell Extension
17.3x15 Seated Towel Neck Resistance
18.3x15 Head Forward Backward
19.3x15 Head Side To Side

Tuesday L BACK/CALVES/CHEST/M BACK/LATS/BICEPS/FOREARM
1. 3x15 Dumbbell Stiff Leg Deadlifts
2. 3x15 Dumbbell Calf Raises
3. 3x30 100kg Machine Bench Press
4. 3x15 Narrow Grip Push Ups
5. 3x15 Two Arm Dumbbell Rows
6. 3x15 60kg Reverse Grip Pulldowns
7. 3x15 60kg Wide Grip Rear Pulldowns
8. 3x15 Alternating Hammer Curls
9. 3x15 Standing Angled Dumbbell Curls
10.3x15 Standing Zottman Dumbbell Curls
11.3x15 Dumbbell Wrist Flippers
12.3x15 Seated Dumbbell Palms Up Wrist Curls

Wednesday ABS/GLUTES/QUADS/TRAPS/SHOULDERS/TRICEPS/NECK
1. 3x25 Lying Reverse Abdominal Crunches
2. 3x25 Abdominal Crunches
3. 3x25 Fingers To Toes Abdominal Crunches
4. 3x25 Lying Side Oblique Crunches
5. 3x25 Elbow To Knee Oblique Crunches
6. 3x15 Lying Butt Bridge
7. 3x15 Dumbbell Squats
8. 3x15 70kg Leg Presses
9. 3x15 40kg Cable Shrugs
10.3x15 One Arm Front Deltoid Dumbbell Raises
11.3x15 Alternating Dumbbell Deltoid Presses
12.3x15 Dips
13.3x15 Single Arm Supinating Dumbbell Extensions
14.3x15 Standing Single Arm Dumbbell Extensions
15.3x15 Isometric Front And Back
16.3x15 Standing Towel Neck Resistance
17.3x15 Head Shoulder Tilt

Thursday L BACK/CALVES/CHEST/M BACK/LATS/BICEPS/FOREARM
1. 3x15 Lying Back Presses
2. 3x15 Seated Single Leg Calf Raises
3. 3x15 Declined Push Ups
4. 3x15 Hammer Grip Incline Dumbbell Press
5. 3x15 Two Arm Hammer Dumbbell Rows
6. 3x15 40kg Straight Arm Pulldowns
7. 3x15 Reverse Grip Pulldowns
8. 3x15 Alternating Dumbbell Curls
9. 3x15 Hammer Dumbbell Curls
10. 3x15 Seated Dumbbell Curls
11. 3x15 Reverse Cable Curls
12. 3x15 Single Arm Dumbbell Palms Down Wrist Curls

Friday ABS/GLUTES/QUADS/TRAPS/SHOULDERS/TRICEPS/NECK
1. 3x25 Reverse Abdominal Crunches
2. 3x25 Overhead Abdominal Crunches
3. 3x25 Oblique Crunches
4. 3x25 Flutter Kick Oblique Crunches
5. 3x25 Abdominal Tuck Crunches
6. 3x15 Walking Dumbbell Lunges
7. 3x15 70kg Leg Presses
8. 3x15 Dumbbell Lunges
9. 3x15 20kg Cable Upright Rows
10.3x15 Two Arm Front Deltoid Dumbbell Raises
11.3x15 Seated Dumbbell Deltoid Presses
12.3x15 Two Arm Dumbbell Deltoid Upright Rows
13.3x15 Lying Supinating Dumbbell Extensions
14.3x15 Pushups Hands Close
15.3x15 40kg Straight Bar Pushdowns
16.3x15 Isometric Sides
17.3x15 Circular Motions
18.3x15 Head Shoulder Tilt

Saturday L BACK/CALVES/CHEST/M BACK/LATS/BICEPS/FOREARM
1. 3x15 Lying Back Presses
2. 3x15 Dumbbell Calf Raises
3. 3x15 60kg Pec Deck Butterflys
4. 3x25 Pushups (love this exercise)
5. 3x15 Two Arm Dumbbell Rows
6. 3x15 60kg Wide Grip Pulldowns
7. 3x15 Wide Grip Rear Pulldowns
8. 3x15 Two Arm Dumbbell Curls
9. 3x15 Seated Dumbbell Angled Curls
10.3x15 Cable Rope Hammer Curls
11. 3x15 Seated Dumbbell Palms Down Wrist Curls
12. 3x15 Single Arm Dumbbell Palms Up Wrist Curls

Oh man, it's even hard to write everything... Monday/Wednesday/Friday workouts are ~3 hours long, and TUE/THUR/SAT are 2hr30min long... So if you can help me to shorten my workouts a little bit, i will be grateful all my life. I think every of these exercises are very important and I can't remove it, it's impossible to fit everything in 1 hour... Maybe u people, with more experience will help silly 17 year old boy. Summer is coming, and I just want to look like kid, who likes sport. Thank you

[HOUSTON TEXAN]

You are overtraining, working out way too much. Search the waterbury method by chad waterbury and do as written.

[satkutis17]

As I mentioned, i don't have barbell, and in that Waterbury Method there are many exercises with barbells. Thanks for your help, but maybe it is possible just to edit somehow my own program, wihout looking for new one?

[HOUSTON TEXAN]

List the barbell exercises and I will help you out.

[swanso5]

- well you're gonna need more wt sooner or later or join a gym
- of the 89 exercises you're doing only 10 at most are worth doing...cut out all you're ab, bicep, tricep, neck, forearm and shoulder raise exercises, they are not doing anything for you
- even better do the program suggested above
- you should train before basketball too
- why do you think all those exercises are important..please tell me

[satkutis17]

well you're gonna need more wt sooner or later or join a gym
- of the 89 exercises you're doing only 10 at most are worth doing...cut out all you're ab, bicep, tricep, neck, forearm and shoulder raise exercises, they are not doing anything for you
- even better do the program suggested above
- you should train before basketball too
- why do you think all those exercises are important..please tell meWell, I

i really appreciate your help, but could u give reasons why only 10 are worth doing, and why those raise exercises are not doing anything for me? and about importance, i read here that u should do as many different exercises as u can, because if u do same exercises every time, muscle will not grow.
imagine that u are a 17 year old teenager, what workout would u do, if u would be in my shoes? only having 4 dumbbell's and workout machine?

[Christopheel]

[swanso5]

i basically cycle throuth the same 20 exercises over and over...you need a little variation but not much...the wt you use is what will provide the changes and raises don't allow any sort of a decent wt to be used...free wts are king too...same with multi joint exercises

programming will depend on how much wt you have to use and how challenging the wt is for various exercises

[satkutis17]

swanso5 can u name those exercises, that are good ?

[swanso5]

even better search "the waterbury method" by chad waterbury and do as written

[anima]

quality over quantity!

[nemo1991]

You are making a HUGE mistake in working out for 3 hours. You are overtraining your muscles. Remember rest is very important and weight lifting is just the stimulus for muscle growth. You only need like 40 minutes to stimulate muscle growth. Anything above 75 minutes will mean cortisol levels rise (a hormone) and it there is a high chance of it leading to MUSCLE LOSS rather than muscle growth.

[swanso5]

i think it's 45 - 60mins