Need gym exercises tips

[ViciousClone]

Been in for lil over 2 months now

Noticed my strong and weak points

But been on free weights for a month and need advice

So i dont want massive arms just a decent size ,so what would be a good 40min arms day workout.

Chest is my weak point as i noticed i only get 50kg pressed,flys 10kg
What would a good chest workout be?40min as well

Im saying 40min cause i do 5min rowing and 5min treadmill for a warm up and close the whole session with the same .

Back and legs im quite ok with and have a few exercises that work good for me

 

[ViciousClone]

Oh and i have fat in chest i would like to work off

Coming from 96kg,88kg today so extra fat is still hanging around haha

 

[Thor]

I always say of you want a better bench then you have to squad more.

My arm workout is as follows ( this will be a good shock to the system )

Super set:

STANDING BICEPS CABLE CURL
5 sets, 50 reps, 40 reps, 30 reps, 20 reps, 10 reps

CABLE ROPE OVERHEAD TRICEPS EXTENSION
5 sets, 50 reps, 40 reps, 30 reps, 20 reps, 10 reps

Super set

STANDING BICEPS BARBEL CURL
5 sets, 10 reps, 20 reps, 30 reps, 40 reps, 50 reps

LYING TRICEPS PRESS
5 sets, 10 reps, 20 reps, 30 reps, 40 reps, 50 reps

Overtraining is a myth.

Your body only knows the intensity of the application you place upon it.

 

[ViciousClone]

I always say of you want a better bench then you have to squad more.

My arm workout is as follows ( this will be a good shock to the system )

Super set:

STANDING BICEPS CABLE CURL
5 sets, 50 reps, 40 reps, 30 reps, 20 reps, 10 reps

CABLE ROPE OVERHEAD TRICEPS EXTENSION
5 sets, 50 reps, 40 reps, 30 reps, 20 reps, 10 reps

Super set

STANDING BICEPS BARBEL CURL
5 sets, 10 reps, 20 reps, 30 reps, 40 reps, 50 reps

LYING TRICEPS PRESS
5 sets, 10 reps, 20 reps, 30 reps, 40 reps, 50 reps

Overtraining is a myth.

Your body only knows the intensity of the application you place upon it.

So 4 exercises, this sounds like a nice arm mass training?

 

[ViciousClone]

When saying cable,is this with the one straight bar or one handed grip clamp

 

[Thor]

So 4 exercises, this sounds like a nice arm mass training?

Not just mass You increase weight as you go up the pyramid, so you're always lifting as heavy as possible in a given rep range. When you've completed the first 5 sets, you'll go back down the pyramid—10, 20, 30, 40, 50 reps—decreasing weight as you go. All told, you'll do 10 sets.

Doing 50 reps for the first set might seem like a lot, but stick to it. It'll serve to act as your warm-up set, and it will take you to absolute failure. This high amount of reps promotes the flow of synovial fluid to your joints, opens up neuromuscular pathways, gets more blood to your muscles, and activates nerve endings to get those motor-neurons firing for proper muscle-fiber contraction.

 

[Thor]

Specifically starting with the higher rep range and the shorter rest periods, you'll be able to hit the Type I muscle fibers. Then, as the weight gets a little heavier, you'll get to the Type IIA muscle fibers and then finish off with the Type IIB fibers.

You may have heard that high reps won't build muscle. This is not the case. You'll definitely build muscle, but more importantly, you'll build muscle density. Your muscles will fill, and the lines on your body will change.

 

[ViciousClone]

So with the 50 start with 7.5kg,40 with 10kg and so on and on..?

 

[Thor]

So with the 50 start with 7.5kg,40 with 10kg and so on and on..?

That's entirely up to you and your body. You need to see what weight works for you but yes the lower the reps the higher the weight

 

[xodosman123]

Get an i-pod and pumping music