bodybuilding?

Question

hey i need some help here...i wanna build up. to be stronger and look better. but...
the gym nearby has only the following
1) free weights
2) leg lifts (thighs)
3) lat pulldown
4) the same machine as lat pulldown but works yr bicep
5) chest/incline/shoulder press
6) exercise mat

could some1 suggest a training plan/regime (something like 1-2 times a week cuz im busy!) that i should follow 2 achieve my objectives?
thankyou!

Answer 1

You should perform the basic compound exercises (movements that recruit multiple muscle groups), such as
Deadlifts - works the whole body but especially the back, legs and traps.
Squats - works the entire lower body
Bench press - works the chest, triceps and shoulders (esp. at incline)
Military/shoulder press - works the shoulders and triceps
Chins or lat pull-downs - works the lats (width), forearms and biceps
Bent-over rows - lats (thickness), forearms and biceps
Throw in Barbell curls to hit the biceps directly and you have yourself a good workout. Do one or two light warm-up sets for each exercise, then add the max weight you can handle and do 3-4 more sets. Use as heavy a weight possible that allows you to do no more than 10 reps and no less than 6 reps per exercise per set. Perfect form is the key - don't be sloppy. Go on YouTube and search for the various exercises, watch videos of folks performing them, read the viewers' comments to learn proper form. If you want results on only 2 hours of weight training per week then DIET is crucial - cut out the junk food, fast food, processed food and sweets. Cut out the white rice, white potatoes and white bread. Try to get most of your calories from high-quality low-fat protein sources. Chicken breast, salmon, tuna, cottage cheese, Fage yogert, whey protein powder. Good luck!

Answer 2

1

Answer 3

If you want to tone your arms and lats do the lat pull down, 12 reps at a weight that gets you just to the 12th and you can't do one single more.

Before you do any of it, do a warm up set with about 60 to 70% of the weight you will be working with.

Repeat it 3 times with 1 to 2 min rest in between.
To tone your legs do leg lifts (same as above).

For your shoulder and chest do the same with the incline/shoulder press.
Be careful to do it all in a posture indicated in the machine or you may injure yourself. If there are no figures in the machine ask someone to show you how.
I can not prescribe free weights without watching you do it, it is too prone to injury. I am a Fitness Trainer.
The best is to exercise 3 times a week, but it is better to do two than none.

When you are done exercising go to the mat and do some stretching.
For example by slowly bending forward and trying to touch your toes (it does not matter if you can't yet) than stretching backward (as if you were being pulled by hands and legs by a medieval torture machine).
Go for it. A regular exercise program is one of our best activities to improve our general health and appearance. The other is eating right.

Answer 4

Really quickly here: If you're interested in gaining muscle, then 1 or 2 times per week won't do a whole lot for you. There are a ton of workout plans out there for gaining size, but you should work out closer to every day, and focus on only a couple muscle groups each workout. Also, the free weights at your gym are your friends. Use them!!!

Answer 5

with the amount of equipment you defined it'll be more than enough to develop good foundation of muscle....
you can start with good warm up stretches or some walking or jump rope..
then you can work your abs and back for 2 sets each of 2 to 3 exercises..
do 2 sets of free squats of 12 to 15 reps followed by leg lifts for 2 sets of 15 reps gradually progressing weights
do 3 sets of push up next do Bench press 2 sets and incline bench 2 sets followed by 2 sets of lat pull down machine now use free weight like barbell or dumbell for working your shoulders for 3 sets now start barbell triceps and double hand dumbell triceps 2 sets each and end up with barbell curls and concentration curls 2 sets each.. finish off with some cool down stretches.. this form of routine 2 times a week will be enough with combination of good protein and carb in your diet