Exercises

markopantelic

I go to the gym 4 times a week normally, altho sometimes 5 but I notice I always do the same exercises, can someone give me a routine so I can mix things up a bit.

Also how do I get started on Bench press, I reckon I should be able to lift something but I don't have the confidence, at the moment I'm just using dumbells chest press(is that what its called? and i use 18kg dumbells when doing the chest press)

top madra

markopantelic wrote: »

I go to the gym 4 times a week normally, altho sometimes 5 but I notice I always do the same exercises, can someone give me a routine so I can mix things up a bit.

Also how do I get started on Bench press, I reckon I should be able to lift something but I don't have the confidence, at the moment I'm just using dumbells chest press(is that what its called? and i use 18kg dumbells when doing the chest press)

if your useing dumbells,uve already started the bench press ,,dude go to the gym,put on your headphones,load up the bar bout at about what your currently lifting and foucus on yourself,fcuk everyone else and fcuk this confidence shti,if your worry about everyone else how you gona foucus on what your doing?
just keep adding weight when your comfortable to

p.s if you want a routine you prob list your old one and what your goals are:cool:

markopantelic

lol but im scared it will fall on me

top madra

man the fcuk up lol

just lift what you can and keep adding weight until YOU KNOW what your max is,do it over a few sessions

markopantelic

so maby start off with real light like 10kg? then i obviously will be able to lift that and then add 5k to each side taking the thing to 20kg and work from there??????

i heard of a kid who died after barbell fell on him.


oh and my goal is just to become big but at the same time very lean. at the moment i sort of have like a tom de longe from blink 182 shape altho im a pretty good runner

MagicMarker

If you're dumbbell pressing 18kg then you'll easily barbell press 50kg. Start there, after warming up with the bar of course.

markopantelic

fanks.