3 weeks tips for abs and chest, biceps.?
May.12, 2010 in
abs beginner
hey guys, i am 22 years old. weight 152 lb, height 5’6″. i am a beginner in work out, i have been working out for a month but not regular. now i have 3 weeks to make myself to look good. so help me out and tell me how can i get good abs in just 3 weeks, also get good chest, by saying want to make myself look good. lean shape, and mascular in 3 weeks, if anyone have any idea, help me out.
May 12th, 2010 at 11:49 pm
Just dont give up these ideas after three weeks. There must be continuation in body mintanance. So, have this website for referece. Really good and amazing.
May 13th, 2010 at 12:14 am
Ok you should of asked this a month ago… in 3 weeks you will very little results, but i can give you a couple of tips…
ABS – get yourself on a strict diet NOW!!!, do 30 m in of cardio 5-6 times a week, eat 5-6 times a day but eat lean (grilled chicken, grilled fish, turkey, bison, alot of veggies and fruits, almonds, sweet potato, whole wheat breads, and brown rice) stay away from (sweets, white breads, white rice, pasta, artificial sugars).
Exercising your ABS…
1. Crunches – 4 Sets of 20 – 25 reps (hold each rep and breathe)
2. Leg Raises – 4 Sets of 20 – 25 reps (hold each rep and breathe)
3. Oblique twists with a broom stick or something similar – 4 Sets of 20 – 25 reps (hold each rep and breathe)
CHEST – ** 3 sets each @ 12, 10, 8 Reps
1. Incline Bench Press
2. Flat Bench Press
3. Decline Bench Press
4. Pectorial Flies
5. Cable Cross overs
Biceps – ** 4 sets each @ 12, 10, 10, 8 Reps
1 Straight Bar Curls
2. Close Grip Preacher Curls
3. Alternate seaed Curls
Do this routine strictly and you should be able to see something come out of it