Pittspeed Fitness & Nutrition thread update:

[bics56]

@Orr89rocz

yeah i got chest covered with the flat, incline, and decline.

For back i’m thinking dumbell rows, possibly machine rows, lat pull downs, and maybe alittle flys. Last time out i did dumbell rows, lat pull downs and some flys. I guess thats good.

Bi’s i like dumbell standing curls, then dumbell isolations on curl bench. Then i thought about doing what are called Arnolds, basically two arm curls using the rope on a machine. Seems like if i do two arm barbell curls and single arm dumbell curls, its being redundant why not just keep doing sets on dumbell curls? OR i can do some dumbell hammer curls where i dont twist the dumbell up top and “peak” the bicep. I just work alittle different part of the arm. not sure what i’ll end up doing there

Tri’s, i like skull crushers, and doing machine extensions, basically isolated single arm tri extensions. thats all i could do on that other than reverse grip bench i guess. But i hate using that self spotting barbell machine, its not smooth like regular flat bench

Legs i got squats, leg press, and hamstring curls. Some calves with the press machine.

Throw in some ab routines and thats about my workout, or basically what i’m capable of doing at this place

For chest you can add flys…they are not for back. Also http://www.exrx.net/Lists/ExList/ChestWt.html

For back you can add pullups/chinups (various grips)…these are some of the best exercises to develop your back. Also look here for more back exercises:
http://www.exrx.net/Lists/ExList/BackWt.html

For Arms look here http://www.exrx.net/Lists/ExList/ArmWt.html

Also, don’t get too carried away with doing a ton of sets, your arms get pretty taxed when doing chest and back…anything more than 2 exercises may be overtraining…if you break it up you may be able to hande 3 exercises…but if you overtrain them they will not grow at all.

Legs: There are a ton more exercises you can try:

http://www.exrx.net/Lists/ExList/ThighWt.html

http://www.exrx.net/Lists/ExList/HipsWt.html

http://www.exrx.net/Lists/ExList/CalfWt.html

I didn’t see any shoulders…so take a look here:

ExRx.net : Shoulder Exercises

That site is a great site to reference…tons of good info on there. Also for the “300 lb club” once you can press 225 for a clean 10 reps you should be in the ballpark. Once you get there you will want to push 3 plates on each side…then you will want more…it never ends!!!