can someone give me a good workout plan for this new bench i got.

[RaulG]

can someone give me a weekly workout plan?

my brother bought this bench and i wanna use it too. http://www.sears.com/sr/javasr/product.do?cat=Strength+Training&pid=00614627000&vertical=FIT&subcat=Weight+Benches+%26+Sets&BV_SessionID=@@@@1268892317.1185641930@@@@&BV_EngineID=cdcfaddliijifklcefecemldffidflk.0

the whole triceps, biceps, chest legs and all that. Like how many reps to do and all that.

i was jus gonna do bench presses but i read that it aint good to do jus that.

[Big H]

Good buy. You can do almost everything you need with that setup alone with enough weights.

If your just starting out I'd recommend going on a MWF routine, working each muscle group once a week. My maintenance routine is looking something like this...

Monday: Chest+Triceps+Abs


Wednesday: Back+Biceps+Forearms


Friday:Shoulders(+traps)+Legs+Abs


As for the actual workouts, stick to the basic movements. Bench Press is an obvious foundation. Throw in Incline press, Close Grip, Push-Ups, etc. and you should be alright. For Triceps you can do skull crushers on the bench and overhead barbell raises.

As for Back, your bread and butter is going to be Barbell Rows and Deadlifts since all you have is a bar. You can try them laying down too with your stomach on the bench and do this variation on rows. Biceps is basic barbell curls, with varying grips (wide or close), Drag Curls, 21's, etc. You may want to pick up a decent set of adjustable dumbbells to do alternating curls and hammer curls.

When it comes to Shoulders you may need to pick up some dumbbells for the extra work, but with the bar alone you can do Military Presses and Upright Rows. You can manage doing front raises with the bar, but for Lateral Raises which you'll want to use, your gonna need dumbells. Traps, use a loaded barbell and/or dumbbells. Legs you have that little attachment in the front and you can do some barbell lunges and makeshift squats, but not with a lot of weight since you don't have a full rack for squatting.

[andre patton]

if you are just starting out i would format a workout around:

front squats or **** squats
deadlifts
bb rows
bench
standing military (clean, then press)

curls is fine for biceps. shrugs is good for traps. close grip or french curls are good for triceps.

[Andre2999]

cool. But could anyone reccomend a good olympic bench?

[RaulG]

thanks for the workout plan. Another question, is Hydroxycut good for u?
i have never taken a fat burner or any type of drug for anything that has to do wit health.

will it really help u lose more weight?

[Big H]

thanks for the workout plan. Another question, is Hydroxycut good for u?
i have never taken a fat burner or any type of drug for anything that has to do wit health.

will it really help u lose more weight?

Certain fat burners help increase metabolism but this increase is minimal, and usually not enough to warrant a purchase. Today, fat burners are watered down and not as effective as they once were. The ban on Ephedra made supplement companies turn to inferior ingredients in hopes of creating a similar fat burner. I took fat burners when Ephedra was legal and loved them, but now they basically suck. The only fat burner I found to be somewhat close to Ephedra-based fat burners, was Nutrex Lipo-6.

I don't even bother taking fat burners anymore though and I wouldn't really recommend them either. You can lose more fat from healthy eating and exercise.

[andre patton]

yeah...hydroxycut is a decent fat burner.

fat burners are a lot different now then they were 10 years ago though. all my ****s illegal...although the side effects are very minimal if you know what you're doing it.

you'd definitely see better results with a slight diet change then you would with hydroxycut.