ESCYSCOTT

iTrader: (1)

I've started training again at home and need a basic routine and exercise description for building specific body parts. I'm quite slim apart from my mid portions which are a bit wobbly atm

Want to build muscle mass and I've got my bench with fly extensions and leg extension, a good selection of free weights, barbells, dumbells, curling bars etc and I am gonna train 3/4 days a week ie: every other day?

Also got my whey powder to help the building process......I stopped my exercise about 3 years ago for health reasons but now i'm ready to start up again.

Q1) How much protein/ shakes should I have each day?
Q2) Which body parts do I train together, I mainly want upper body as I'm a little bottom heavy imo.......

I will post pictures later tonite when my other half takes them for me

cheeRS

PS: Once I get going I will be contacting Paul for his help too

ESCYSCOTT

iTrader: (1)

think I need to concentrate on my chest to give my upper body some sort of symetry?? What ya's reckon??

Stu @ M Developments

iTrader: (12)

This depends on how you plan to train. If you are training heavy with the specific aim of adding muscle mass and strength, you need to be looking at consuming in the region of 1.5 grams of protein for every 1lb of body weight (Although some experts recently dispute this and say for 1kg, but teh extra wont harm you)

Your body looks well proportioned to me personally, but your text suggests to me that you have a personal need for larger back, chest and shoulders, so for these excersizes, take a look at this fantastic website: http://www.ast-ss.com/training/exerc...?bp=Chest&pn=1

Click teh body areas down the side to get great info.

ESCYSCOTT

iTrader: (1)

great site Stu, cheeRS pal

worked out that I need approx 6 scoops of whey 3 times a day mixed with semi skimmed milk for my body weight. Should see some good results I hope. I'll keep looking on here at the pics for my motivation

AndyBlackFRST

That site is really good and informative..

With the leg exercises for example, the list for Calves.. Do you need to only do 1 excercise or a couple ?

Andy

ESCYSCOTT

iTrader: (1)

I am currently doing

day one:
Chest & Arms

day two:
Legs & Back

day three:
Shoulders & Abs

Doing 4 excercises per body part, sets of 12, 10, 8, 6/fail trying to increase the weight gradually as i go.

I'm currently using "Body fortress" strawberry whey supplement.

Does that sound about right then guys??

What do you think is the better excercise for each body part??

Paul Eggleton

Here is a lit of exercises I put in the assessments I do. I normally would choose 2 basic exercises followed by 1 or 2 shaping exercises to finish off. There are obviously loads of other machines that allow you to do different things but these are the old school basics.

Rep range for basic exercises would be

2 x 12
8
5 (also with either forced reps or a drop set

Rep range for shaping would be

2/3 sets of 15+ reps - really pump the muscle up.


Chest
Basic
Bench press (flat)
Bench press (incline)
Bench press (decline)
Dumbbell Press (flat, incline, decline)
Dumbbell pullovers
Smith machine press (flat, Incline and decline)
Wide grip, weighted dips

Shaping

Pec dec
Dumbbell Flyes (flat,incline or decline)
Cable crossovers

Back (lower)

Basic
Dead lifts
Stiff Legged Dead lifts

Shaping

Back extensions (hyper extensions)

Back (lats and traps)

Basic
Bent over barbell rows
Dumbbell rows
Chin-ups (weighted)
T-Bar rows
Reverse grip pulldowns
Seated cable rows
Shrugs
Upright rows

Shaping

Wide grip straight arm pulldowns
Wide grip pulldowns

Shoulders
Basic
Barbell press (seated or standing) Dumbbell press
Smith machine press
Barbell press behind the neck

Shaping
Dumbbell laterals (front, side and bent over)
Upright cable rows
Cable side laterals

Thighs
Basic
Squats
Hack Squats
Smith Machine squats
Leg Press

Shaping
Front Squats
Leg extensions
Lunges
Adductor machines

Hamstrings
Basic

Stiff Legged Dead lifts
Lying leg curl with Dumbbell between feet)

Shaping

Lying Leg curl
Standing leg curl (in special machine)

Calves
Standing Calf raises
Seated Calf raises
Toe presses on leg press machine
Donkey raises

Biceps
Basic
Barbell Curl (straight bar or EZ)
Dumbbell Curl
Hammer Curls

Shaping
Concentration Curl
Cable curls
Preacher Curl (straight bar or EZ)

Triceps

Basic
Close grip benchpress
French press (skullcrushers) with EZ bar
Overhead dumbbell extension with both hands

Shaping
Pushdowns
Kickbacks
Rope extensions
Overhead dumbbell extension one handed.

ESCYSCOTT

iTrader: (1)

cheers mate