for arms and abs and pecs and cardio??????

[r3mix]

what is the chart for?

you just do one until that muscle aches.... take 5.... do the next excercise until same... etc

once you hit the same number of reps/sets you fell down on before with no probs you bump the wieght a little and start with the lower reps again.

[CaP bUsTa]

get a peice of paper and a pen..and in your case your chart will look like this:
DAY ONE
10 bicep curls (1lb)
1 crunchie
2 pushups (ill do better tommrow
DAY 2
20 bicep curls (1lb)
2 cruchies (ouchie hard worK)
3 pushups (yay)

so on and so on....

[Star85]

Originally Posted by r3mix

what is the chart for?

you just do one until that muscle aches.... take 5.... do the next excercise until same... etc

once you hit the same number of reps/sets you fell down on before with no probs you bump the wieght a little and start with the lower reps again.

My brother made one but he said it got to messy so he just did what remix said.

alright i see i like the 1lb reps biggrin:

[Star85]

hey lol, smart ass evil:

Originally Posted by Star85

hey lol, smart ass evil:

well it was my major biggrin:

[SoLiDUS]

[quote:f0dca]for arms and abs and pecs and cardio?????? [/quote:f0dca]

Cardio can be anything you want, provided it gets you going slowly and
safely. Do it for a good ten minutes and then move on to circuit #1.

Circuits (you will do every exercise one after the other without break until
the circuit is over: you can take a 2 minute break before starting #2. Note:
always start with the bigger muscle group and move your way from there...)
Also, note that depending on what your goal is, you'll have to modify the
weight of the dumbells / machines and # of reps you will be doing: eg. for
endurance/resistance training, you would take a lighter weight and do ~ 12
to 15 reps. More muscle, ~ 8-10 with a heavier weight and strength ~ 6-8
with heavy weights. Remember that nutrition and rest will be your masters
from now on... if you want great results.

Circuit #1

Incline dumbbell bench press
Reverse Bicep curls (overhand grip w/ ez curl bar)
Tricep reverse pulldown (underhand grip, usually one at a time)
Reverse swiss crunches (hold a smaller swiss ball with inside of legs and
curl upwards from an incline bench)

Circuit #2

Flat dumbbell bench press
Wide-grip bicep curls (with ez curl bar)
Tricep pulldowns
Swiss crunches (on the big-ass balls - for this you do around 20 reps)

Circuit #3

* Decline dumbbell bench press / Flat dumbbell flies
Dumbbell bicep hammer curls (you don't twist them, they stay straight)
Tricep extensions
Side ab crunches

* Depending on what you want: the decline exercise will fill up the lower part
of your chest (I've never had trouble with that) while the flies will fill the IN
part of your pectorals. It's up to you... hell, you can alternate if you want.

Have fun...

[Milla]

Listen to this man ^^^^^^^^^^^^ (sloi) he knows his shit, hes pretty ripped.......for a canuck biggrin:

[SoLiDUS]

LOL.

Dude, you should also consider doing MORE than just these muscles: your
back, shoulders, legs, traps and forearms will thank you later.