Bodybuilding Forum

jessica1045 · Joined: 30 Oct 2006 Posts: 17 Location: UK

"Hi. This is my first post. I weigh 140lbs and have an average frame. I'm wanting to bulk up with muscle. For a while I've tried 'splits' (or isolation as to working chest on Monday, Back on Wednesday, etc.) This has not really got me anywhere. So I'm hoping someone on this forum can get me going in the right direction.

Here's what I want to do...

Mondays: lower abs, shoulders, calves
Wednesdays: upper abs, chest & triceps
Fridays: lower abs, back & biceps
Saturdays: upper abs, quads/hams

I've looked online for exercises for biceps, triceps, etc. There are tons of exercises just for biceps.

Does this schedule look somewhat efficient? Should I do 4 sets of 6-8 reps?

Again, any help would be appreciated! "

maria ross · Joined: 30 Oct 2006 Posts: 16

"hey man welcome to wow bodybuilding!
heres a great post from purenatural .. it should help u out a lot .. also check out the nutrition forum to find out how much calories you need to gain ...
"

birangela · Joined: 30 Oct 2006 Posts: 11 Location: uk

"Do you have a link to the post? Here's what I did last night. Would you consider this overtraining?

Upper Abs Crunches 3 10-20 reps

Chest Bench Press 4 7-10 reps Incline Press 3 7-10 reps Decline Press 3 7-10 reps Machine Flyes 3 7-10 reps Dumbbell Flyes 4 7-10 reps

Triceps Tricep Pushdown 3 7-10 reps Dips 3 7-10 reps Skull Crushers 3 7-10 reps
Thanks!
"

talisa1551 · Joined: 30 Oct 2006 Posts: 17 Location: china

you might want to ditch the machine flyes and dumbbell flyes and replace the decline with your dips .. dips are great for developing lower chest ... and since your triceps are already being used in your chest workout you dont really need to much tricep work out .. so your tricep pushdown and skullcrusher is good ..