kind of like my workout, what i do is

chest/bi - flat n incline bench, fly or pushups (goin to try dips soon), barbell curl or dumbell hammer curl, crunches
back/tri - deadlift, pullup and hammer grip pullup, seated cable row, tricep cable pushdown,plank and superman
shoulders/traps/legs - overhead/military press/dumbell shoulder press, upright row, leg press machine,curl machine, calf raise machine

i wouldnt recommend dumbell squat. ur grip wont be able to handle the amount of weight u squat, but again just my rm0.02

You'd be able to hit your muscles better if you put shoulders/legs in between chest and back days.

Why so?

Generally, your biceps would still be sore/not fully recovered, resulting in a subpar back workout. Similarly, your triceps would be worked from chest, which again means your tricep workout would end up being subpar as well.

This post has been edited by -Dan: Apr 28 2010, 08:07 PM

icic.. thanks for the info Dan I gotta change it up a lil then, prolly do my back/triceps, shoulder/legs then chest/bi.. but theres deadlifts on my back day.. worried i wont have enough recovery time for legs.. oh well, belum cuba belum tahu haha

so now according to dan, have to reverse ar? means shoulder/legs - back/tri - chest/bi?

x 2. Nice.

nola, shoulder/legs in the mid, the back n chest on both ends

i dunno the machine call wat...but i think i should take the pic...and let u all comment on my workout..whether is correct or not..haha...

i m 55.5kg(march 2010)...currently (59kg end of april 2010)...normaly i will
1. cardio (run) - 5 minute
2. abs (sit up)- 40 times per set - 5 sets
3. chest push up(by machine- sometime like buttery fly)- 40++ kg- 10 times per set- 4 set....
4. go for another chest push up machine- 34kg- 10 times per set- 4 set
5. whole body lift up(by machine)- 10 times per set- 4 set
6. chest push up machine (35++kg - 10 times per set- 4 sets)
7. abs training (by machine, turn body)
8. abs (sit up- 40 times- 1 set)
9. chesh pusp up (machine)- 40++kg - 10 times per set.
10. biceps (20kg- 10 times per set- 3 sets each hand)

izzit this all enough ?i think i should take the picture..and let u all comment..i m a skinny..and currently add 3kg only...hope can add until 65 kg on this coming june...gambateh

to much focus on ABS..

This post has been edited by olkooi: Apr 29 2010, 09:19 AM

i think its not about the pictures bro
u need to know what the movement is called
im confused by the term chest push up machine as there's the one mimicking flat bench press, incline bench press, and lastly chest pushup...
and like olkooi said too much abs...
maybe u are still not familiar with the proper routine yet and goals also...
and are u sure the poundages u stated are in kilograms?
even if they are machines, pushing 40kgs (84lbs) is a lot u know

simple beginner routine

Shoulder - bar military press (2 x 12)
Back- lat pulldown (2 x 12)
-cable seated low row (2 x 12)
Chest - bench press (2 x 12)
-incline dumbbell press (2 x 12)
Legs - Machine leg press (2 x 12)
-Machine leg curl (2 x 12)

3 times a week for 6 weeks

total body workout eh

huh...that mean i workout in a wrong way ?my god!!help

Just go on a damn 5 days split, or if you can't then at least a 3 day split. Your routine sucks.

just wondering...i only able to use all lthose machine...izzit have any tips to train on machine instead of dumbell ???

Beginner workout.
He need to get the technique and form right before hitting poundage.

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Added on April 29, 2010, 1:37 pmgrow some balls and use free weight.

This post has been edited by olkooi: Apr 29 2010, 01:37 PM

=( Sometimes I use all machines in my workout. I got no ballz too? Sniff.

different story dude

Post your workout man..