Custom prgram for me?

N

NYKlover

0
hi guys, im new to the forum, i have had moderate experience in weight training, but i would like some advice and suggestions from you experts:)
im 5"6.5 inches tall, my chest is at 38", arms at 13", but i have a rather fat stomach, i would like to get rid of that and build up my body again.

im currently studying in university, and i have constantly swim 3 days a week (1km every time), and spend 2 days a week at the gym.

any suggestions and opinion on my current program? i separate my workouts as follows:

1) chest, triceps, abs

2) biceps, shoulders, abs, back

im looking to build up my arms to 15", stiffen up my muscles in my body..

thanks!
 
What about legs?
 
i can get that in, but what about my orignal program? (besides the leg part) any flaws or mistake that i should look for?
 
I'd structure it more like this:

1. biceps, shoulders
2. chest, triceps, abs
3. back
4. Legs

And also through a rest day after 2 and 4. Training legs is CRITICAL to gaining overall muscle mass as it will release hormones to promote the overall growth of ones body composition.

This is all assuming that you have your diet in check.
 
and if you wanted to consolidate to 3 days
1. chest, shoulders, triceps
2. back, biceps
3. Legs, abs

there's several ways you could setup your routine. mainly you wanna make sure you don't hit a muscle 2 days in a row and that everything has time to recover before you hit it again.

no matter what, you want mostly compound, free weight exercises. you don't 'need' any machines, but a few can be helpful, like calf raise machines or cable stations. they are still secondary to freeweights.

stick to the basics
flat and incline bench press
military press/dumbbell shoulder press
pull ups
bent over barbell and dumbbell rows
squats (and variations of)
deadlifts (and variations of)

to a lesser degree, cable stations for seated close grip cable rows, cable cross overs for the pecs, tricep pressdowns.

i pretty much avoid lever-type machines right now.
 
thanks for the headsup..
im really looking to cut down on myu calories and fats, im trying my best to aviod eating every single piece of meat possible...

btw, i do abs every time i go to the gym, like 2-3 sets of crunches...
but 1 out of 3 times when im there, i would do extensive exercise on my abs, i call it my "abs day" because i know abs is a rather fast healing muscle?

typically speaking, how long does it usually take to burn off the fats in my stomach and actually grow my abs so they are visible, if i carry out my days as follows:

monday: swim 1km (takes around 30-35 minutes)
tuesday: gym: triceps, chest, (sub abs)
wednesday: swim 1km
thursday: swim 1km
friday: gym: biceps, back, shoulders (sub abs)
saturday: gym: legs + full abs
sunday: rest
 
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