dont tell me u didnt do any leg and back workout. as i know, u only do body part that can be seen in mirror, that is bicep, tricep, chest and abs..

when in front of mirror, i always wear only underwear. by that i know which part of my body is lagging and not symmetry to the rest of my body. also dont forget to see side view. make sure ur posture is good and straight.

for ur information i am doing my back and shoulder as well but due to the eq i have which is only dumbbell i hardly find any good exercise for my back which uses dumbbell that is why i asked for recommendations for my back workout in my last post =(..currently i am just doing one arm db row and pullup/chinup for my back..
btw, i am not doing my legs yet cause i am a football/futsal player since young so my legs are not too skinny but i will do them in the future...

i will try to stand in front of the mirror with nothing on to see which part of my body is lagging =) anyway thx bro

This post has been edited by 20052006: May 22 2009, 08:36 PM

for back, try rowing using barbell if u could find or anything equalavent. at least u could row heavy and really feel pull using your back. but pull/chin up is already good back exercise. maybe its time u put some weight to pull with u.

big muscle like back and leg do trigger growth hormone..

if posed nude in front of mirror.. then u got new problem.. you will see ur toot not proportion to the rest of your body.. althougt its already big.. hhuhuhu..

You have a dumbbell and you don't know what to do for your back training?

Here's a suggestion.

Leave that dumbbell aside and find a tree and do pull-ups.


Legs not too skinny? C'mon...legs are the foundation of your body. Train them. I'll bet a hundred cheese burgers and 2000 fries that my legs are bigger than yours. Roar! Training your legs will benefit your futsal as well.

yeah i am doing some chin up but didn't do pull up...i am not sure whether chin up work out our biceps or back more...haha toot -.-" then must start training my toot already i guess ? lol...

---

Added on May 24, 2009, 1:13 amhaha is that call chin-ups or pull-ups ? after so many articles i still cannot really differentiate which 1 is pull-up and chin-up..damn I'll bet a thousand of double cheese burgers and 20000 fries that your legs are bigger than mine =P..don't worry i get what u mean cause every1 have been talking bout big body with skinny legs and they sucks haha..

This post has been edited by 20052006: May 24 2009, 01:13 AM

You need to train legs, along with everything else, trust me. I'm a football player myself, and training legs really does supplement your game.

alright bro will do some research on my leg workout...btw guys what's the difference between this 2 type of program below;


Lets say Program A =
Incline DB Press:
8kg x 12
10kg x 10
11.5kg x 8
12.5kg x 6

Flat Flyer:
8kg x 12
10 x 10
11.5 x 8
12.5 x 6
__________________________________________
Program B =
Incline DB Press:
12.5kg x 6
11.5kg x 8
10kg x 10
8kg x 12

Flat Fly
12.5kg x 6
11.5kg x 8
10kg x 10
8kg x 12

Just different ways of performing the sets. Can't remember the exact terminology at the moment. =/

I liek your abs side muscle....

thx =)

---

Added on May 25, 2009, 8:59 pmaliright if u get to figure it out do let me know yea =P

This post has been edited by 20052006: May 25 2009, 08:59 PM

24th May 2009 @ Home

Workout duration;60minutes

Bicep Curl
10kg x 10
11.5 x 10
12.5 x 6
15 x 3

Hammer Curl
10kg x 12
11.5 x 10
12.5 x 6

Concentrated Curl
11.5kg x 6
11.5 x 6
11.5 x 4

One Arm Db Row
8lb x 10
8lb x 10
8lb x 10

Chin-up
2sets x 5reps

Pull-up
Set 1 = 5
Set 2 = 3
Set 3 = 2

Crunches
4sets x 10reps

Sit-up
5sets x 20reps

Reverse Crunches
2sets x 10reps

25th May 2009 @ Home

Workout Durations;1hour 8minutes

Incline Chest Fly
10kg(Per Dumbbell) x 10
11.5 x 10
12.5 x 8

Incline Bench Press
12.5kg(Per Dumbbell) x 10
12.5 x 10
12.5 x 10

Flat Bench Press
12.5kg(Per Dumbbell) x 10
12.5 x 10
12.5 x 10

Pull-over
15kg x 10
15 x 12

Lateral Raise
5kg(Per Dumbbell) x 10
6.5 x 10
7.5 x 10

Front Raise
6.5kg(Per Dumbbell) x 10
7.5 x 10
9kg x 8

Shoulder Press
9kg(Per Dumbbell) x 10
9kg x 8
9kg x 8

Sit-up
4sets x 25reps

Crunches
5sets x 10reps

This post has been edited by 20052006: May 25 2009, 09:14 PM

26th May 2009 @ Home

Workout Durations: 48 minutes

Bicep Curl
10kg x 10
11.5 x 8
14 x 6

Hammer Curl
12.5kg x 10
12.5 x 8
12.5 x 6

Concentrated Curl
10kg x 8
10 x 8
10 x 8

One Arm DB Row
5kg x 8
5 x 8
4 x 10

Pull-up
Set 1 - 5
Set 2 - 5
Set 3 - 5
Set 4 - 4

Crunches
5sets of 10reps

Sit-up
4sets of 25reps

28th May 2009 @ Home
Workout Durations: 40minutes

Lateral Raise
5kg x 10
7.5 x 10
9 x 10

Rear Lateral Raise
6.5kg x 10
9 x 10
10 x 10

Shoulder Press
10kg x 10
11.5 x 10
12.5 x 10

DB Squat (First Timer)
12.5kg x 10
12.5 x 10
12.5 x 10

Crunch
3sets of 10reps

Reverse Crunch
3sets of 10reps

Sit-up
4sets of 25reps

Hei i have just changed my workout routine to something like this;

Mon-Bicep/Back
Tues-Chest/Tricep
Wed-Rest
Thurs-Shoulder/Leg
Fri-Rest
Sat-Chest/Shoulder or Tricep
Sun-Rest
Daily:Abs

Is it ok ? please feel free to comment..thx and appreciate =)

31 May 2009 @ Home

Durations: 107 minutes

Incline DB Chest Fly
10kg(Per DB) x 10
12.5 x 10
12.5 x 10

Incline DB chest Press
12.5kg x 10
12.5 x 10
12.5 x 10

DB Pullover
18kg x 10
18 x 10
18 x 10

Slow Chest Push-up
Set 1 - 20push-up
Set 2 - 15push-up
Set 3 - 15push-up

Tricep Kickback
5kg x 10
4 x 10
4 x 10

Overhead Tricep Extension
19kg x 10
16.5 x 10
16.5 x 10

Skullcrusher
5kg x 10
6.5 x 10
7.5 x 6

Sit-up
4sets x 25reps

Crunch
3sets x 10reps

Reverse Crunch
3sets x 10reps


This post has been edited by 20052006: Jun 1 2009, 03:02 AM

I think you should start with the heavier compound movement of chest presses first then only move on to isolation work like flyes.

02/06/09 @ Home

Durations: 45minutes

Incline DB Chest Fly
12.5kg[Per Dumbbell] x 10
12.5 x 10
12.5 x 10

Incline DB Bench Press
12.5kg x 10
12.5 x 10
12.5 x 10

Chest Push-up
Set 1 - 20
Set 2 - 15
Set 3 - 15

Tricep Kickback
4kg x 10
4 x 10
4 x 10

Skullcrusher
5kg x 10
5 x 10
5 x 10

03/06/09 @ Home

Durations:1hour ...Feeling extremely weak today cause never eat

Bicep Curl
10kg x 10
10 x 10
10 x 8

Hammer Curl
10kg x 10
10 x 10
10 x 10

Concentrated Curl
10kg x 10
10 x 8
10 x 6

DB Deadlift
10kg(Per DB) x 10
10 x 10
10 x 10

One Arm Db Row
4kg x 10
5 x 10
5 x 10

Pull-up
3sets of 5

Sit-up
4sets of 25

Crunch
3sets of 10

Reverse Crunch
3sets of 10

04/06/09 @ Home

Durations: 36minutes

Lateral raise
6.5kg(Per DB) x 10
6.5 x 10
6.5 x 10

Front Lateral Raise
7.5kg x 10
7.5 x 10
7.5 x 10

Shoulder Press
10kg(Per Db) x 10
10 x 10
10 x 10

Db Squat
12.5kg x 10
12.5 x 10
12.5 x 10

Sit-up
4sets of 25

Crunch
3sets of 10

Reverse Crunch
3sets of 10

This post has been edited by 20052006: Jun 4 2009, 08:52 PM