new routine

[steven14791]

Not in order

Biceps:

2 sets 10 each arm dumbell curls
2 sets 10 EZ bar curls

triceps: 2 sets 10 dumbell rows behind head
2 sets 10 dumbell extensions behind head

forearm:

2 sets 10 forearm turnovers
2 sets 10 reverse EZ bar curs

shoulders

2 sets 10 front plate raise
2 sets 10 arnold presses
2 sets 10 upright rows

traps

2 sets 10 dumbell shrugs
2 sets 10 barbel shrugs behind back

chest
3 sets 8 inclined bench press
3 sets 8 inclined dumbell flyers
3 sets 8 inclined dumbell rows

back

2 sets 10 barbell rows
2 sets 10 reverse grip dumbell rows

Lats

2 sets 10 each arm bent over rows (one knee on bench)
i dont know any others

legs:

cardio twice a week and calf exercise with weight

plus 4 sets 15 pushups and stomach crunches each night

[swanso5]

- why not post in order???? just wasting time
- cardio isn't leg training, it's heart training
- ditch forerms, plate raises, upright rows and push up/crunches at night
- take one exercise frome ach muscle and make up 2 programs and rotate through them
- what's your goal???

[steven14791]

i dont have a order, goal is to bulk up then define and why ditch those exercises? they seem to be helping

[swanso5]

- always train from largest muscle to smallest

legs
back
chest
delts
tri's
bi's
abs

- the wt you'd be using for them won't build muscle...they might FEEL like they are but they aren't...heavy wts build muscle

[steven14791]

ok ill do that i do use heavy weights anyway

[steven14791]

i think the weights that i use are heavy for me, if im to ditch plate raise and upright rows what can i replace them with?

[swanso5]

you don't have to replace them...put more effort and time into the big exercises that actually work