What do you think about my Workout series? Now with new focus, to gain more strenght. I am doing it with a personal trainer

  • WBarms

    Posts: 3

    Jan 17, 2012 12:27 AM GMT

    Every exercise with an average of 30 sec. of rest between sets.

    Stretches arms, shoulders, pecs and back.

    Using an rubber band for resistance, plus 5 Kg. (~11.02 lbs) on each arm, I do 3 set with 20 repetitions of every exercise.
    With the rubber band up, I stretch and flex my arm;
    With the same band stretched forward, I stretch and flex my arm;
    From this basic position, I move my arms laterally, opening and closing them;
    Biceps curls;
    Biceps alternate curls;

    I do the first and the fourth sets with 8 kg. (~17,64 lbs) in each dumbbell, 10, 10, 10 and the second and third sets with 7 kg. (~15,5 lbs) dumbbell, 15, 15, 15 - All seated
    With my arms stretched ahead, I open laterally both arms;
    Dumbbell Lateral raises;
    Concentred curls;

    Weighing 2kg. (~ 4.4 lbs) I do:
    With the arms straight down, lift the hands to your shoulder and stretch your arms up - 12 reps - 3 sets;
    With the arms stretched sideways, up and down and stand up in front of me, lowering them - 12 reps - 3 sets;

    With 15kg. (~ 33.07lbs) The same movement of the rowing, but tilted down - 12 reps - 3 sets

    Shrug w/ Dumbbells with 15kg. (~33,07 lbs) - 30 reps - 3 sets;

    For triceps - reversed hammer, with a 9 Kg. (19,84) - 12 reps each arm, without rest - 3 series in each arm;

    Layed down
    Using (10 kg - 22,05 lbs) in each dumbbell - 3 sets of 12 reps;
    Dumbbell Fly;
    Dumbbell Bench Press;
    Dumbbell Pullover;

    I do hip rises - 3 set holding the hip 15 sec. in each elevation;
    15 short abs, followed by 10 additional w/ the help of my personal trainer - 3 sets.

  • Posted by a hidden member.
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    Jan 17, 2012 2:12 PM GMT
    What is your goal? You seem to be doing pretty large volume of reps, which generally isn't really conducive to growth or size.

    I'm also not generally a fan of band exercises unless the bands are tied to your arms as part of a freeweight motion... But it may be my preference.
  • WBarms

    Posts: 3

    Jan 17, 2012 5:13 PM GMT
    Thx for your reply,
    This exercises is to gain more muscular resistance and a few of strenght
    Could we keep in contact?
  • biathlete01

    Posts: 81

    Mar 20, 2012 10:43 PM GMT
    Hi Wbarms,

    Workout is looking great. All the reps will be good for warming up. After a few light sets, add some weight until you can only do 8 to 10 reps. That will help you increase your strength.

    I don't personally like rubber bands for my own workout. To me, the tension feels very unnatural.



    Joe