Workout!!! Help

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    Lightbulb Workout!!! Help


    Hey right now i've only been curling 6 days a week and benching very little and doing nothing else and im not on anything... and im wondring on what i should do as a workout weekly because im getting pretty damn big but im still not satisfied so... if anyone could lay out a workout for me that would be nice....

    AciD

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    need more info friend.... better yet, do a search or check the common workout types sticky and formulate one yourself, then come back and post it for tweakage I CAN give you an early piece of advice though... simple benching and curling wont cut it.
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    Listen to the above info. You might think chest and bi's are the only important muscles but they're not. Read the training section. Your what 18, and I'm guessing you want a nice body to show off on the beach right? Well if you want that you need balance on your body.
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    ok here is my work out tell me what u think and if u want tell me some things i should ADD or take out

    monday/legs
    Exercise Sets Reps *

    Squats 3 4 to 6
    Leg Press 2 4 to 6
    Stiff Leg Dead lift 2 6

    Standing Calf Raise 2 6 to 8
    45 Calf Press 2 6 to 8



    tuesday/arms and abs
    Exercise Sets Reps *

    Straight Bar Curls 2 4 to 6
    Alt. Dumbbell Curls 2 4 to 6
    Straight Bar Cable Curls 1 6

    Lying Tricep Presses 2 4 to 6
    Tricep Cable Press Downs 2 6
    Dumbbell Kick-Backs 1 6

    Wrist Curls 2 6 to 8
    Dumbbell Wrist Curls 1 6 to 8

    Leg Lifts
    (with added weight to ankles) 2 12 to 15
    Weighted Cable Crunches 2 8 to 10
    Crunches
    (weighted) 1 8 to 10



    Wednesday/Shoulders&Traps
    Exercise Sets Reps *

    Straight Bar Military Press
    (In front) 3 4 to 6
    Dumbbell Press
    (Palms facing in at
    bottom of the movement
    and rotated forward at the top.) 2 4 to 6
    Dumbbell Side Laterals 2 6 to 8

    Barbell Shrugs 2 4 to 6
    Upright Rows
    (close grip) 2 4 to 6



    Thursdays/Back
    Exercise Sets Reps *

    Cable Pull Downs
    (In front) 3 4 to 6
    Seated Cable Rows
    (There are many different shaped attachments you can use. The most effective - the straight bar.) 2 4 to 6
    Bent Over Barbell Rows 2 4 to 6

    Good Mornings 2 4 to 6
    Weighted Hyper-Extensions 2 4 to 6



    Fridays/Chest
    Exercise Sets Reps *

    Flat Barbell Bench Press 3 4 to 6
    Incline Dumbbell
    Bench Press
    (Incline should be
    about 25 to 30 degrees) 3 4 to 6
    Weighted Dips 2 4 to 6


    Remember, the weight you use should be light enough to do 4 reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

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