who here lifts weights?
 

What exercises should I do to build my pecs, biceps, and tripceps?

Pushups and chinups.

That's all.

What about with weights, though?

Hire a trainer.

Don't take advice from a webmaster board for God's sake. Have you seen the average webmaster?!

bench press(free weights only)

It's much easier to search google and get on a bodybuilding board, bro.

I could get alot more info on google than I do here. :winkwink: Just felt like asking that's all. :thumbsup

Bench is good. I also do a lot of dumball work.

For triceps I do:

Dips, Tricep extenders and close grip bench press

For Biceps I do:

Standard curls, cross chest curls, and close grip pullups

Pecs I do:

Regular and incline bench, pushups, Flys and wide arm pull downs (for the lower pecs)

I do these weights every other day. 3 set of 5 reps each.

bench press then military press then clean-and-jerks. same bar, different weights.

~Ray

I'm thick :2 cents:

For the Bi's? Try the curls

The Tri's? Reverse curls

The Pec's? Bench it

Bitch :winkwink:

i do 5 different pushing/pulling (in different directions to work different muscles) at my gym...3 reps of 37 pds on each machine (hey, im a female, shut up LOL)

then i do 3 different reps of 15lb dumbells.

the more range of motion you do and the more reps you do, the better you'll start to sculp your arms. (upper & lower) work out 5 days a week to see fast results. :thumbsup

find a trainer :2 cents:

same bar different weights and different bench positions

Bro, workout that works but gona spend time at the gym.

My Chest workout:
- Regular Bench Press 10 reps. I start with 155lbs(Plate n 10), rest for 3 mins. Take off 10's Add 25's. (185 lbs). 10 reps. Rest for 2-3 mins. Take off 25's. Add 35's (205 lbs). 10 reps. Rest for 4 mins. Remove the 35's and add 45's. (225 lbs) i can only rep it like 8 times. But try to do as many as you can. Then I goto decline bench. I do about the same weight on that. Then incline.... after all that I hit up the chest machines. 4 different machines working different parts of chest. I do that.

Forget explaining this all its a lot to write. If you wan't some tips or some lifts to do for tri's or bi's hit me up.

My workout routine is fanominal.

http://www.conmicro.cx/~kturtle/diar...skinny-off.jpg

ya have'nt you seen the webmasters around here

http://www.landofvenus.com/hotlink/PIC00008.jpg

If your doing a plate plus 10, and doing this at a gym, chances are that bar also weighs 45 lbs.
But where ever your lifting, your forgetting to add the weight of the bar so its going to be more then 155 that your lifting.

You can't go wrong with the popular bench press, incline bench (barbell or dumbells) for chest; barbell or alternate dumbell raises for biceps; and pull downs, skull crushers and dips for triceps. I have been working out with weights with a personal trainer at a local gym for the last six months and it has definitely helped me. I lift weights twice per week with the trainer and once or twice more per week on my own, plus 45 minutes of cardio the other 3 or 4 days each week.

Pecs = Dumbbell Fly, BenchPress, Decline Benchpress, Butterflies (Incline Press seemed the to work the least with me, but everybodies body is different.
Biceps = Preaches (Squeeze at the top), Hammer curls, Barbbell Curls
Triceps = I forgot the exercises off hand.

Also start fingertip push-ups rocking from left to right as you come down.

Looking for growth 6-10 reps 3 sets. If looking to get cut 10-12 reps 3 sets.

the best website for information (free) on exercises is:

http://www.exrx.net/Exercise.html


noone works out with anything but cast iron weights (the weight plates that you attach to a bar, either dumbell or barbell).

Biceps
http://www.exrx.net/Lists/ExList/Arm...#anchor1910082

Triceps:
http://www.exrx.net/Lists/ExList/Arm...l#anchor122387

Pectoralis Major:
http://www.exrx.net/Lists/ExList/Che...l#anchor165455
(this is the main part of it, the pecs are actually 3 muscles)


you can do pretty much anything in the gym if you have:
cast iron weight plates (300lbs worth or more)
olympic barbell bar (the long ones)
dumbell bars with end locks
adjustable bench (incline/decline/flat)
power rack

add a treadmill for when you wanna get rid of the excess junk you put on at the same time and you're good.

good reply, bookmarked

wow :thumbsup :thumbsup