Ok....here is an example of my training:
for Bis: cross over cable curls, concentration curls or precher curls, barbell curls, alternating dumbell curls
for tris: tricep pushdowns (I use a V bar instead of the rope...the rope ones I do over my head...hope that made since...lol), one-arm reverse pushdowns, one arm tricep extensions or bumbbell tricep extensions.
for chest: flat dumbbell press, incline press (on the hammer strength machine), pec dec flyes, cable crossovers, seated dips.
for back: close-grip and wide grip pull downs, one-arm dumbbell row, seated cable row with a close grip, hyperextensions, stiff-legged deadlifts. (which I do with legs, instead of back day)..good mornings are also very good for the lower back, but they really bother my neck, so I have only done them a few times.
for abs: I work 2 to 3 times per week, one day with weights on an ab machine, and the other days without weight...on those days I do, bent knee leg raises, bent leg tucks, parallel bar knee-ups, incline sit-ups...and change the postion around to work obliques.Oh and at home I do crunches.
for Hams: lunges, lying, standing, and seated leg curls, incline leg press.
for thighs: hack squats, leg press, inner and outer thigh machines, leg extensions, lunges.
for buns: lunges, incline leg press, stiff-legged deadlifts, ...as you can see a lot of the same exercises for buns as for hams and quads...the list could go on
....I also use the butt buster machine
.
for calves: standing clave raises, seated calve raises, and donkey raises. I try to do calves twice a week, once heavy and once light....this doesn't always work out. I naturaly have large calves, so I am always redoing the amount of weight I use....I am trying to keep them from getting any bigger, but I really need to push up my muscle...so right now I am doing tons of reps with a lighter wieght, only once a week.
There is an example of the exercises that I do, I don't always do all of them. I try for at leat 3 diffrenet exersices per body part at 3 to 4 sets, it really is dependant on my time frame. When I feel that I am getting bored with my routines, I change it up a bit, and add a new exersice, drop something that I feel is no longer giving me anything, then I add it back later on. I am also doing 60 min of cardio 4-5 days a week. The only day I don't do cardio with my weight training is on leg day. I do a full leg workout on the same day once a week. Everything else I do by itself, except bis and tris I do together. I used to work bis with back and tris with chest, but I found that spliting it up and working bis and tris together was giving me better reults. I may eventualy go back, but for now this is working good. Once you get going and have been at it for a while, you just need to pay attention to your body and how it is changing and adjust your workouts as you need to. For example, right now my quads are growing faster than my hamstrings, so I am going to drop a bit of weight for quads and do more reps, and for Hamstrings I am going to pound out as much weight as I possibly can.
I hope this is helpfull to you. I would highly suggest getting the book Supervixen by Negrita Jayde. I got it when I first got serious about lifting weights, and I still use it. If not that paticular book, I would get a book that you can refrence to for diffrent exercises for certain body types.....she does have a new book, but I have not seen it.
Good Luck and keep us posted!...Dezir
