Whats a good weight lifting routine?

Question

I am 21 years old and weigh approx 160 lbs

The things i am able to with my machine are:

Incline bench press
leg extensions
lag curls
biceps curls
Dumbells
sit ups
push ups

What i need to know is how many of each thing should i be doing and at what weights per week?

the weights have iahve add up to 100 lbs.

Answer 1

this website - bodybuilding.com is a good place to find routines and illustrations

Answer 2

rather than lifting heavy weights, raise many reps of heavy sufficient weights with little or no breaks or circuit prepare. each UFC fighter cuts timber with an awl or slams tires with a sledge hammer. those form of exersises are lots extra effective for mma. A coastline physique will benifit u in specific techniques like needless to say make you superior regardless of the undeniable fact that it will make you lots SLOWER. do no longer rep extra beneficial than 30 lbs in line with arm. the only muscle tissue for you to get as vast and robust as achieveable are your abs and your back.

Answer 3

what's your goal?

power? or physique?

For power, I recommend lifting 3 sets of 6-8 reps of as much weight as possible. Gradually increasing the weight weekly if at all possible.

For physique, I do 3 sets of 10-14 reps w/ 75% of my max lift.

Not sure what kind of machine you have, but I would recommend joining a gym for real results.

Answer 4

incline bench press and push ups are the best thing for chest.
for legs to run fast and walk healthy leg extensions and lag curls.
biceps curls and dumbells are the best for arms, biceps, and andtriceps.
and last but not least sit ups which are good if u want to lose the stomech.

if u want to know about how to lose weight, gaine weight or build muscel and know how to eat the right food. go to http://www.bodybuilding.com/ check it out trust me you'll like it if u know how to use it.

peace

Answer 5

It depends on your physical ability. Just make sure you use proper form. This website publishes a new workout everyweek.

http://www.spartafit.com/exercise/exercise.html