BF2S Forums Dumbbell Excercise Plan

standing military presses

stand up ..... feet should wideth apart .... start with dumbell in right hand, press till you lock your elbow then release and slowly bring back down too you are elbow is 90* degrees with the ground do 1 rep then switch hands

4 reps each hand - 10 count

NateWiese wrote:

Vitamin E.
If you're really starting to bulk up I'd reccommend it. Sophmore year I took weight training and by summer I was starting to get stretch marks on my arms.

Ugly and terrible. Vitamin E helps prevent that.

Might as well go the full way and get a multivitamin. A "sports" type one.

White-Fusion wrote:

SEREMAKER wrote:

standing military presses

stand up ..... feet should wideth apart .... start with dumbell in right hand, press till you lock your elbow then release and slowly bring back down too you are elbow is 90* degrees with the ground do 1 rep then switch hands

4 reps each hand - 10 count

What do you mean by press until i lock my elbow... Like lift it out in front of me about half way to my shoulder? (Very hard to do I find)

Same concept, just standing and with one arm. And probably a lot less weight

HurricaИe wrote:

White-Fusion wrote:

SEREMAKER wrote:

standing military presses

stand up ..... feet should wideth apart .... start with dumbell in right hand, press till you lock your elbow then release and slowly bring back down too you are elbow is 90* degrees with the ground do 1 rep then switch hands

4 reps each hand - 10 count

What do you mean by press until i lock my elbow... Like lift it out in front of me about half way to my shoulder? (Very hard to do I find)

Same concept, just standing and with one arm. And probably a lot less weight

Ah right I get it... So how many. 10 on one arm, then 10 on next... Do about 30 - 40 per arm. What muscle will that build up?

White-Fusion wrote:

HurricaИe wrote:

White-Fusion wrote:

What do you mean by press until i lock my elbow... Like lift it out in front of me about half way to my shoulder? (Very hard to do I find)

Same concept, just standing and with one arm. And probably a lot less weight

Ah right I get it... So how many. 10 on one arm, then 10 on next... Do about 30 - 40 per arm. What muscle will that build up?

standing ...... it does an awesome job for your back, once you get the flat bench ...... do the same thing but lying down on the bench you will work your chest

Thanks for all your help so far guys, I'm going to bed just now. But I will check this thread tomorrow.

Cheers.

White-Fusion wrote:

argo4 wrote:

fusion, what's your current exercise plan? do you just work out biceps and triceps?

Lift 30 - 40 in like the most basic lifting motion. Like arm at my side, lift until is at shoulder. On both arms.

If I have 2 dumbells i usually do bicep curls, tricep extensions (your arm is bent at elbow and you extend the weight backwards and up), shoulder 3 way (extend your arms so your body looks like a T and bend at the shoulder joint keeping the rest of the arm straight until your arms are by your side)...just some ideas

another good one : Forearm curls




I do them as my last routine for the night and usual I'll do as many as I can ....... be it I'm using some heavy weight but I might get 30 before I fell my forearms burn then I switch up ........ usual I'll do 4 reps

Start with 5 push-ups. Add one every day. My Dad's friend did this for a year and a bit. He worked his way past 500 push-ups a day. He's in great shape.

Erm your really going to have to get like a set of weights and a bench. You could definately get both under £100. If you want to get bigger you are going to need to add more weights. You don't even need a bench with a barbell stand, just get a bench. I'm no expert but get some roids!

Nah have a look at getting some supplements well as in some protein shake, thats only if you don't think you are eating enough to pack on muscle. You have to remember that protein from the shakes are whey protein which is much easier to absorb and pack onto muscle than stuff on foods.

Good place to get cheap bulk powders from is myprotein.co.uk let me know if your going to order from there and I will give you my referral code which entitles you to 5% off. What ever you do stay away from Holland and Barrats shakes and the rest have a read up about the stuff you buy. Most of the big brands put filler in their crap. Also don't get carried away with buying shit bench and some weights is all you need. The rest is up to you.

Oh forgot the exercises!
Upper body dumbbell press, dumbell flys, bicep curls, power cleans and dumbbell snatches + barbell reverse curl ( for big massive wanker like forearms)
Lower body Dumbbell Squats, dumbbell deadlift and dumbbell lunges

That's all I know the names of just stick to a small group of exercises because there loads! I'd say pick a weight where you are struggling to complete the 8th rep do about 3-4 sets of 8. Rest between sets, don't overlook working out your legs your body naturally grows in proportion so do your legs!

Do like a little workout plan too say Mondays : Chest Wednesdays : Arms Fridays : Legs
Remember to have a good meal after you workout like an hour later. Keep trying to move up in weight too just add a small increase everyweek. Hope this helps erm yeah take my advice with a pinch of salt too it's different for everyone it's worked alright for me though.

This is a useful websites with loads of workouts and explainations on muscle groups targeted and a little gif to show you how to do it click on the links on the right
http://www.exrx.net/Lists/Directory.html

Last edited by wah1188 (2008-04-23 07:45:11)

We did something called "the 6 minute test" in Phys Ed class. 100 push-ups (elbow and forearm at 90 degrees in order for it to count), 100 sit-ups (chest to your knees every time), and 150 jumping jacks. After we did it, they said no one was allowed to use the excuse "I don't have time to exercise" anymore cause it only took 6 minutes

Great thread, I keep meaning to get myself some weights, but thus far I haven't gotten around to it.