Hi all,

I was just wondering if anyone had any ideas about the best compound exercises to perform in my routine. I have already developed a program of 9 exercises I do 3 times a week (I only want to do compound exercises) to get a full body workout but was wondering if anyone had a program that differs. I have also just bought an exercise bench with incline/decline bench, preacher pad and lat pulldown. At the moment I do (in order) - Deadlift; Bent-over Row; Pullover; Benchpress; Upright Row; Military Press; Curl; Crunches. If anybody has a different take on this then I would appreciate your opinion.

Cheers.

Hey all,

can anyone tell me if I’m doing these excercises in the right order please? (I start off with 5 mins light rowing to warm up)

1. Deadlift 2. Bent Over Row 3. Pullover 4. Benchpress 5. Shrug 6. Military Press 7. Upright Row 8. Curl 9. Crunches

I am only targeting the large muscle groups and so am trying to stick to compound exercises as I do these in one session.

Many thanks for the help.

hey all,
i workout 3 times a week, i recently hit a kind of plateau. what i decided to do was change my routine weekly. example…shoulders…instead of doing the same reps and sets every week i change from reps of 12 to 8 or do supersets or dropsets. each week i choose something different from the previous week. i stick to the same excersises tho, but maybe put them in different order. usually starting with the big compound movements before a few isolation movements, sometimes now i do it the other way around. i try to keep my muscles guessing whats coming next. it seems to be working but i want to ask is do ye think that there is to much change in that system

hi im 40 years young really never worked out, slim but would like to bulk up, what exerices should i do to get fit.

I go to the gym three time a week and do two body combats and body pump. I also sometimes go to the gym and do 30 mins of CV and a few weights. What i would like to know is this really going to help me to lose some fat and to tone up? If not please can you suggest ang admendments to this. Many thanks

What are the best forearm exercises? I’ve been working out for a few months now and my upper arms have gotten much bigger but my forearms are still really thin and gangly.

Dear muscle bulletin users,

Around the lower abs i have some body fat, i weigh round 9 stone 10 and i am of 20 years of age! I have no fat anywhere else on my body and have a body fat percentage of around 8%. What can i do to combat this problem? its really annoying me.

Thanks

I have a very busy work schedule ( 14-26 hours a day 6-7 days a week) so i dont really have time to work out as much as i used too. Ive started to Flex my muscles as hard and for as long as i can in continuous reps, after warm up, and have been noticeing that it seems to be working just as well as most of the work outs ive done. Is there a chance i can injure myself as long as i dont push myself too hard? Does anyone else have experience with this?

Hi all, first time post so if im wrong dont hold back, i can take it!
i have just started following the 3 day a week plan. my aim is to tone up and not put on too much muscle. The first days workout is all really on the legs and i am unsure if this is needed for my goal? do you think it would be more beneficial to me if i done the same exercises for 2 days so i could encorporate more of the upper body workouts?
is eating 6 small meals a day vital aswell? i understand i need to make lifestyle changes because at the moment i only eat 2 meals a day. i understand i need to eat more regularly to increase metabolism but could i just increase it to 4?

Thanks all for your help,

seems as if we are having a bit of a drought on the Q&A board, just to keep things roling i wonderd if members could post there workout plans and maybe there daily nutrition plans! , discuss contest prep, buling etc
chris