Player1x3 said:
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Exercises are not the problem. Dips and Push Ups are two of the best exercises to build a massive chest and arms.
But you cant do them everyday, your muscles need time to recover, every single muscular group.
If you have time do it like this:
Monday : Push Ups
Tuesdays : Abs exercises
Wednesdays : Dips
Thurdays : Abs (if not sore)
Fridays : Push Ups
Saturday: Rest
Sunday: Abs
Than the other Week change dips by push ups and do 2 days of dips and only 1 of push ups.
This is a good routine if you work with intensity but if you really want to gain muscle you should check out this routines and get a set of dumbells and Weights.
This migh be good for you to start:
http://scoobysworkshop.com/intermediate-workout-plan/
i dont do it that way thought, here is mine.
Friday: Chest, Back, Biceps
Saturday: Legs and Abs
Sunday: Triceps and Shoulders.
I already Work triceps on Chest Day so i do them on Sunday so i can work them harder. During the Week im at College its difficult to Workout i dont have anything but i do Push ups on Tuesdays and Abs everyother day.
If i had the time i would work once muscle a day.
Monday: Chest
Tuesdays : Lats
Wed: Legs + Abs
Thursday: Shoulders
Friday: Arms
Saturday: Cardio - High Intensity
Sunday : abs + Low Intensity Cardio
If you dont have that time you can allways do like this:
Monday : Chest, Biceps or (Triceps)
Tuesday: Abs + Cardio, High intensity.
Wed: Legs, Shoulders
Thursdays: Abs + Low intensity Cardio since your legs will be recovering
Fridays: Back, Triceps or (Biceps)
Saturday: Cardio, High Intensity
Sunday: Abs + Cardio, Low intensity.
