Bodybuilding Exercises and Workouts

So I just joined my local gym, because I would like to gain muscle mostly on the upper body(biceps,triceps,pectorals, abs, etc..) So I need to know what a good workout routine would be for me to use in the gym. I’ve been going there and just working out randomly but I need to know what machines to use and sets/reps and all of that. HELP plz

Free weights are the simplest ways to gain muscle. do bicep curls and chest presses for sure. i do crunches, but i think thats more in the vein of muscle toning. you should do 3 sets of between 8 and 10 reps for weights. Work the biggest muscles first then move on to the smaller ones. And remember to warm up beforehand with 10 minutes or so of running or something similar.

My 13 year old boy is very overweight. He is kind of lazy, he hates to run and he doesnt have any access to equipment to workout. What is a good workout routine for him?

oh man that’s tough! I have a 11 year old brother that is beginning to put on some weight and doesn’t like exercise or sports. He looks up to me and wants to work out like I do, however I live thousands of miles away from him (senior in college) and am not around to inspire him.

Before you go find an exercise program you have to encourage him to change his values/attitude about exercise. Most people, adults included, believe exercise is "work," but in truth it can be FUN. When I am around my little brother he all of a sudden gets a strong burst of encouragement to go biking up hills with his older brother. My mother (who is a health nut) is perplexed at how I do it.

I recommend finding him some role models that have good attitudes about exercise. Kids are very impressionable and if their heroes exercise, believe me, they will too. If you force him to do a workout routine then he’ll roll his eyes and say " awwww do I have to?" and won’t put 100% into it.

Good Luck

Do you workout everyday? What exercises do you do and how many reps? No websites please, just your own routine.

Chest: Bench press, Incline, plain bench flys, dumbbell pullovers, push ups- until failure
Shoulder: overhead press, up right rows, barbell shrugs, dumbbell shrugs, dumbbell rows, dumbbell lateral raises, lateral to front raises (band), pull ups- until failure, smith machine military press, dips- until failure, reverse flys, rear dealt raises
Back: t-bar rows, straight leg deadlifts, dumbbell side bends, straight leg back curls
Abs: floor crunches, floor twists, hanging raises, broomstick twists
Legs: squats, leg extensions, leg curls, barbell lunges
Calves: standing barbell calf raises, standing calf raise machine, standing one leg calf raise
Triceps: close grip bench press, french barbell press w/ tricep bar, french dumbbell press, triceps extensions
Biceps: standing barbell/ curl bar curls, standing mountain curls, hammer curls, concentration curls, reverse barbell curls- until failure
Forearm: seated forwart wrist curl (off knees), seated reverse wrist curls (off knees), standing forward wrist curls (behind back), standing reverse wrist curls

Monday: chest, shoulders, & biceps
Tuesdays &Thursdays: Legs & Calves
Wednesday: chest, triceps
Friday: chest, shoulders, forearms
Saturday: back & abs

I haven’t worked out regularly since high school (7 years ago) and want to get back into shape. I can still run a few miles and keep up with my sisters but I need a pretty straightforward workout routine to get me used to working out again, thanks!
wow Ry Ry grow the fuck up loser.

Firstly get your diet in check, don’t starve yourself just eat healthy and cut back on junk food. It is very hard to out train a bad diet.

Once your diet is in order start exercising more. Just get as active as possible and try to make it things you enjoy as you are more likely to stick to it. This doesn’t necessarily mean gym time but going for runs, playing sport with friends or family etc.

Try to aim for 3 metabolic training sessions a week with intense resistance training or high intensity interval training. This will elevate your metabolism and burn more calories throughout the week. Here is a free training program you can use: http://www.burnfatquicklyonline.com/burn-fat-fast-at-home/

Good luck!

I’m a fifteen year old male looking for a good workout routine. I have the diet and everything planned but i Just need to plan my Workout sessions as well as exercises out. I have little body fat but my 6 Pack isnt fully visible yet.

do sit ups, planks, squats, press ups everyday.

also just generally be more active wherever possible e.g. offer to get things for people if they need something as it will just burn off extra calories.

It is also important that you eat a lot of protein like meat, cheese and eggs; to build up your muscle. A way to build muscle which many men find affective is weight lifting, actual weights can be expensive, so if you can’t get hold of any try things at home- like water bottles filled with water.

Also check out youtube – they have lots of videos which have workouts which will help you.

I’m running long distance in track this spring and I want a good workout routine to help me train. Right now, at my best, I can run about 6 miles in around 50 to 60 minutes.

the best thing to do is do a ladder exercise program. run 1 mile 3 times a week, the 1.5 miles three times a week, the 2, then 2.5, then 3. it will get you in shape the fastest way and is a great way to improve indurance, you need a slow incline for the best results. you can adapt that program to whatever you want it to be but never go up by more then 1 mile a week unless you are an olympic class runner. slow and steady will win the race i guess

Okay so I’ve joined up for my local gym (for the first time) and was wondering what a good workout routine is, as in what do I start off with etc etc. I’m planning to lose atleast 5-7 kilo’s and gain a bit of muscle. At the moment it is my stomach and chest which need the most work….

So you want to lose weight or get toned? Congratulations and good for you. More people in this world need to take this idea seriously and not just say they are going to lose weight, and never go through with it. Stay motivated and stick to this, and youll be the way you want in no time. Ill give you the best plan and advice that I know of. I tried it myself and lost 45 lbs in 3 months! Thats a little less than 4 lbs a week, so you can have a measuring stick. However, dont get discouraged by not being able to lose 4 lbs a week when you are getting thinner because the more weight you lose, the harder it gets.

- The reason I say to refresh your weight with the website, as you lose weight, is because as you do lose weight you will need less calories to maintain your weight, therefore decreasing how much you take in.

1. Diet
- You need to be taking in less calories than you burn. This is no mystery as it has been known for YEARS. What I recommend is going to a calorie website to see how many calories your body requires to maintain your current weight. Check this once a month to reset your plan. Ill give you a good website below. After you find out how many daily calories your body needs, you subtract 500 from that and eat that many each day. Just by doing this you will lose 1 lb a week. That doesnt include the workout Im about to give you. Just to clarify the above statement, follow this example. Hypothetically, I am a 20 year old, 60, 250 lb male. The website says that I need 2600 (use the little to no exercise option) calories to maintain my weight. Ok, so now I would count my calories and take in roughly 2100 calories each day to lose 1 lb a week, just by eating less.

Calorie Calculator – http://www.freedieting.com/tools/calorie_calculator.htm

2. Diet Foods
- Its not just the foods people eat now days, its how much they eat. I once saw in a magazine, a picture of todays small McDonalds fries, and 1960s McDonalds large fries(something like that, it was long ago). The size of todays small was BIGGER than the old LARGE. Isnt that sad? Ok, with that, you should know that when you eat fast food, you are getting much more than you need, so either dont eat fast food, or eat less amounts and save left overs for tomorrow or throw them away. I would recommend not eating fast foot, except for subway. (even at subway you should only be getting 6 subs. Ok, with all of that, you want to eat healthy. The best thing you can eat is high protein foods. For example, eggs, chicken, steak (a burger once in a while, but dont over do it), tuna, milk, etc. This will be critical in your exercising routine as it will fuel your muscles and help them grow (therefore increasing your resting metabolic rate – which Ill get into later).

-Water. Thats all I need to say, is water. You do NOT want to drink pop. Throw any pop you have in the garbage, sell it, whatever, just get rid of it. Outside of pop, you should limit how much Gatorade, and Hawaiian punch, etc. Drinks that may seem ok, usually arent the best, as Gatorade and punch are high in sugar. You need to be drinking lots of water, and if you want something flavored, get crystal light, and low calorie lemonade and green tea. NO POP (diet pop either, they are both bad).

- The 7 P.M. rule. It kind of explains itself, doesnt it? I would recommend to NEVER eat after 7 p.m. This will help keep you under your total caloric intake for the day, but also anything you do eat after 7 p.m. you are bound to put on as fat. So follow those 3 eating rules and I promise youll lose weight.

3. Exercise
- Okay. So with all the above information you could lose 52 lbs in a year without the following information, but most people want to lose weight quick. So consider doing the following workout, I guarantee it will work if you stick hard to it. Also, you may be wondering how youre going to survive only eating 1500 calories a day, well if you burn the extra, reward yourself some extra.

- Jogging for 30 MINUTES. I recommend jogging at a huff puff pace, where if somebody asked you a question after youve been jogging for 20 minutes, you would only have enough breath to answer yes.. or no.. before inhaling again. How long should you run for? 30 minutes is perfect, anything more wont hurt you. The reason for this is that after 20 minutes of this jogging, your body starts to go into emergency mode. The body will start to burn fat, directly, and the next 10 minutes, or later, you will be burning nothing but fat.

- Weight Training for 45 minutes – one hour. You should be lifting 2 times a week. I would recommend doing structural exercises (exercises that work more than one muscle group). I would recommend doing the squat the most. This workout alone can make you increase strength in the rest of the body and increases muscle, means increased resting metabolic rate. Which means you will be burning more cal

My girlfriend wants me to get a sixpack before swimming weather. I want to get one to before summer camp. What is the best daily workout routine to get one and keep one? Please help
I don’t want to dissapoint her.

start doing 40 sit ups each day for week, next week 50, then 70, then do 100 for two weeks and so on.
Not only do you have to do sit ups, do like 20 push ups a day, 5 days a week for like 3 weeks, then raise the amount of push ups just like in the sit ups, but not too much, only like 10 more.
Also do like 15-20 leg raise and stuff like that.
Do "circus training" one exercise after another.
I really don’t recommend lifting weights right now, wait until your like 16-18 and don’t do it standing, lay down on something. You could do weights standing when you’re not going to grow anymore.
You should see some results in about a month (if you do what i telling you).
after a couple of weeks do like 70 normal sit ups and 50 crunches with ur feet up in the air.
once your six pack becomes a somewhat visible (around a month) work ur oblique muscles too by doing side crunches.

What is a quick, easy workout routine that will help tone your body and loose a little weight for a 15 year old?

run 20 minutes a day every other day and focus on your diet. by focus i dont mean starve, i mean choose better foods.

Olivia was born 3 weeks ago and I am ready to get myself back in shape. I can’t afford a gym membership or trainer. I do have a yoga video, an 8 minutes ab video, and a jump rope. any ideas for a workout routine? thank you for your answers and time!

I would start off with gentle excersise considering you only gave birth 3 weeks ago. Yoga, pilates and walking would be the best, plus you can do these excersises at home while you are with your baby.