Feb 21 2011, 04:39 PM
QUOTE(Ice BabY @ Feb 19 2011, 09:03 PM)
Hi guys, i'm 22yrs old 175cm and 63kg.. i have been workout out almost 2-3 days a week for 1 and a half year for home workout.. just wondering my body shape just a slightly little change.. can any one guide me? (I din't take protein suppliment)
Chesh 91cm
Arms 29.5cm for left and 31 cm for right hand without bulk
Workout (Note: I always change routine to improve but it doesn't seems to be working well and i'm getting tired because of the improvement of my body.. =( )
Currently doing workout twice a week.
Monday
Push ups 3 x 15,14,13
Dumbbell bicep curl 3x10,10,9 - 7kg 7kg 8.5kg
Tricep crunch 3x10,10,9 - 5.5kg 5.5kg 7kg
Pull ups 3 x 10,10,10
Leg raise (Abs) 3x18,16,14
Abs crunch 3x18,16,14
Friday
Push ups 3 x 15,14,13
Dumbbell bicep curl 3x10,10,9 - 7kg 7kg 8.5kg
Tricep crunch 3x10,10,9 - 5.5kg 5.5kg 7kg
Pull ups 3 x 10,10,10
Military dumbbell press 3x10,10,9 9.5kg 9.5kg 11kg
Leg raise (Abs) 3x18,16,14
Abs crunch 3x18,16,14
HELP ME PLEASE..
Whats a tricep crunch? dropping a weight on your tricep and hear a "crunch" sound? lolChesh 91cm
Arms 29.5cm for left and 31 cm for right hand without bulk
Workout (Note: I always change routine to improve but it doesn't seems to be working well and i'm getting tired because of the improvement of my body.. =( )
Currently doing workout twice a week.
Monday
Push ups 3 x 15,14,13
Dumbbell bicep curl 3x10,10,9 - 7kg 7kg 8.5kg
Tricep crunch 3x10,10,9 - 5.5kg 5.5kg 7kg
Pull ups 3 x 10,10,10
Leg raise (Abs) 3x18,16,14
Abs crunch 3x18,16,14
Friday
Push ups 3 x 15,14,13
Dumbbell bicep curl 3x10,10,9 - 7kg 7kg 8.5kg
Tricep crunch 3x10,10,9 - 5.5kg 5.5kg 7kg
Pull ups 3 x 10,10,10
Military dumbbell press 3x10,10,9 9.5kg 9.5kg 11kg
Leg raise (Abs) 3x18,16,14
Abs crunch 3x18,16,14
HELP ME PLEASE..
issit a tricep extension or crunches for your abs?
i'm guessing triceps since u ald have abs crunch.
also dont really see leg work.
generally, the principle of growth requires a caloric suplus and sufficient stimulus to the muscles to have growth.
Since you're mostly doing trainings at home, perhaps you could surf the net for more different varieties of body weight exercises you could do.
like this? http://www.notyouraveragefitnesstips.com/b...raining-routine
And u need to ear MOOOOOORRREEEE!!!! like darklight said, eat more!!!
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