looking for a body building work out program. with the sets and explanation on how to do each set.  For upper?
358882
First, don't set your weight goal that high. Take baby steps. Often, beginners just hurt themselves by pulling too much weight, working out too much, or using incorrect form.\n\nThen remember to stretch all your muscles correctly before and after you exercise. Also, you might want to warm up with five minutes of cardio, such as a light jog.\n\nUsually, a beginner should try for repetitions of about 10-12 per set. Then do about two to three sets of exercises for each major muscle group. You should do each repetition with perfect form. Each rep should last about four to five seconds in total, with two seconds in the first part (e.g. pulling down), one second holding the exercise at that point, and two seconds on the part where you let the weight go back to its original position. Make sure you don't drop your weights or let go abruptly (that can cause injuries and is really bad for the weights). Make sure you do a full rep in correct form. By the twelfth rep, you should still be able to do the correct form, but you shouldn't be able to do any more reps using proper form until rested. Take a minute break between sets.\n\nAlso, don't work out the same muscle groups every single day. What I do is upper body on one day and cardio on the alternate day. \n\nI know you want to do upper body, but you have to be balanced, or else it's not healthy.  Upper body exercises on the machines include chest press, lateral pull downs, bicep curls, tricep curls, shoulder lifts, and other exercises you can ask around for.  You should also work on your abdominals and legs as well as cardiovascular system on different days.\n\nStart with the machines. It's a lot easier for beginners to do proper form with machines than free weights. After a month or two, maybe you can then go onto free weights. Ask an employee at the gym for a walk-through on all of the machines.\n\nLastly, if you increase your weights too quickly, you won't gain muscles as fast because you'll probably be using incorrect form. Usually if I'm using machines, I increase my weights by one level every week or two (If I'm using free weights, I increase the weights by five pounds each arm every week or two). However, if you are struggling with the new weight, don't be afraid to go back to the old weight. The important thing is form.\n\nBy the way, if you have taken a break from working out for a while, don't go back to the weights that you were using before. Use lighter weights, because you don't want to pull anything. Working out is a gradual process; you have your whole life to stay healthy. That's the main reason to work out. DON'T TAKE STEROIDS AND EAT HEALTHY FOODS.\n\nWhat I'm giving you is a workout that can be generalized to every muscle group.  Ask around at the gym for the complete proper explanation to do each set, because some things actually need a demonstration to do correctly.
10787
sooooooo is there an excersise program worked into this, also?? lol
710060
http://bodybuilding.com/fun/exercises.htm\n\nClick on the bodypart that you are targeting and it usually provides about 30 exercises per large muscle.
409917
Your pyramid training protocol is effective. Someone else posted a different one and that is good too. In fact I know of several other types of pyramids that are also good. If you want definition you need to cut fat though. Try high intensity interval training. It should let you cut fat without any muscle loss. In fact you can still build.\n\nKeep in mind you should always change your training protocol every so often. For example you could cycle between pyramids, max-ot and German volume training. You would get nice results from that.\n\nIn addition, here is my favorite pyramid protocol. I do the same number of reps. I start with 2 or 3 warm up sets getting heavier. Then I do my heavy set where I max out and go to failure at my chosen rep range. Then I lower the weight a little on each aditional set. The advantage is you can max out heavy when you are fresh and continue to get more sets in with less rest.
291174
try http://bodybuilding.com/ i enjoy using it
276709
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!
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I am just including everything...\n\nLevel one and two focus on proper run and technique for vault; pullovers, casts, hip circles on bars; leaps, turns and jumps on beam and floor.\n\nLevel three gymnasts will learn body positioning for vault; handstands and cartwheels on beam; and round offs and back bends on floor. Program includes exercises in conditioning and flexibility.\n\nLevels 7 and up need things like hip circles, fly aways, giants on bars; handsprings, fulls, and tsukaharas on vault; and floor things like fulls layouts and many more...\n\nLevel 4 5 and 6 have things like handsprings, yamis, half springs on vault; hip circles, sole circles, long swing pull overs, tucked fly away on bars; tucked salto, cartwheels, handstands, backwalklovers on beam.
1162629
how long have you been working out?\nbecause your strength will not appear over a short period of time\n\nand if you want to increase strength--do as heavy as possible during each set for 5-6 (when you reach failure)5 sets of 5-6 with 2 minutes of rest between each exercise will help you gain strength\n\n--and do pyramid sets--start with low weight 8-10, higher weight 6-8, heaviest weight 4-6, lower weight 6-8, and then even lower weight 8-10--pyramid shape, hence the name pyramids. \n\n\nplus you shouldnt overtrain--and you should eat a lot, rest a lot
983083
Pop along to your local gym, ask a trainer for a fitness plan and away you go. Make sure you visit the library on the way back for some literature on body building..\n\nGood luck
457420
superman\n\n\nChannel your inner Superman and work out your lower back muscles at the same time.\n\n\n\nLie with your stomach on the floor. \n\nExtend your arms out in front of you (like Superman, get it?) and raise your arms, chest and legs off the floor. Hold it for two seconds. \n\nLower everything back down and repeat.\n\n\nNote on rep ranges (a "rep" is one repetition of any exercise):\n\n\n4-6 reps build the power to lift heavier weights.\n\n8-12 reps build muscle size and definition.\n\n12-20 reps build long, lean muscle tone\n\n\nor something like...\n\njack knives\n\n\nIt may be a little strenuous but this exercise works out the whole length of your abdominal wall.\n\n\n\nLie with your back on the floor and your arms behind your head.\n\nThen, contract your stomach and bring your arms and legs up and out in front of you. Your body will form a shape like the letter "U."\n\nLower your arms, legs and torso down to the floor. Repeat.\n\n\nNote on rep ranges (a "rep" is one repetition of any exercise):\n\n\n4-6 reps build the power to lift heavier weights.\n\n8-12 reps build muscle size and definition.\n\n12-20 reps build long, lean muscle tone
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there are so many different exercises for the different muscle groups of your body. but i'm assuming (cuz you're a 7th grade boy) you want to work out your chest and arms and stomach. am i right?\nwell anyway the gym is pretty failsafe...it has so many different machines. push ups are good, so are situps, crunches, that sort of thing. running is good for leg workouts and to build stamina. swimming is a whole body workout, and also fun! =)\ni would recommend weights to build arm strength. curls, bench press, that kind of thing. go with your dad or something. that's what i did.
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http://www.treelight.com/health/exercise/BodyWgt.html\n\n\nhttp://ronjones.org/Coach&Train/ExercisePhotos/index.html\n\nhttp://www.cbass.com/Furey.htm
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I workout every four days and take one off..., but I don't hit the same muscle group til four to five days after....\n\nIf you just started weights..., I would go...\n\nDay One Upper Body\nBench Press\nIncline Press\nShoulder Press\nUpright row\nLat Pulldown\nCable Row\nBicep dumbbell Curl\nTricep pulldown\n\nDay Two\nRest\n\nDay Three\nLeg Press\nSquats\nLeg extensions\nham string curl\ncalve raises\nlunges\nAbs\nDay Four Rest\n\nIntermediate - After a good three to four months after starting...\n\nDay 1\nBench Press\nIncline Press\nShoulder Press\nDumbbell Military Press\nUpright row\nShrugs\nTricep pulldown\nTricep extensions\n\nDay Two\nLat Pulldown\nCable Row\nDumbbell Row\nBehind the head lat pulldown\nBicep dumbbell Curl\nEz bar Curl\nCable Curl\nPearcher bench Curl\n\nDay Three\nRest\n\nDay Four \nLeg Press\nSquats\nLeg extensions\nham string curl\ncalve raises\nlunges\nback extensions\nAbs\n\nDay 5 and 6..., REST\n\nAdvanced Program Almost a year since you started lifting...\n\nDay One (Chest and triceps)\nBench Press\nIncline Press\nDips\nnarrow grip bench press\ndumbbell Press\nTricep extensions\nTricep pulldown\nSkull crushers\n\nDay Two Legs\nSquats\nLeg Press\nLeg extensions (quads)\nHam curls\ncalve raises\nseated calve raises\nlunges\n\nDays Three (Shoulder and Traps)\nSeated Dumbbell Military Press\nUpright row \nStanding Military PressShrugs with Bar\nSeated Military Press\nCable Upright Row\nfront raises\nLaterial Raises\n\nDay Four Lats and Biceps\nLat Pull down\ndumbbell row\ncable row\nT-Bar row\nLat pulldown (behind the head)\ndumbbell curl\nex bar curl\nconcentraded curl\ncable curl\n\nDay 5 and 6 REST!!!
888080
I've never heard of these before.  Try this site, I'm sure someone will be able to help you more.\n\nhttp://forum.bodybuilding.com/
148706
You could use creatine and HMB. Three day a week full body programs are good if you increase the weight on your lifts by 10% every 1-2 weeks.
264715
There are some great tools on different websites that help with routines.\nAbout.com has great fitness demos for free\nwww.sparkpeople.com is free with demos and meal plans I belong to it myself\nhttp://www.caloriesperhour.com/ is another great tool with information on different exercises (ie how many calories burned)\nhttp://exrx.net/Lists/Directory.html free tool which lists hundreds of different exercises with teh demos .. every major body muscle is on this site. I love it.\nRemember to limit strengh training/weight lifting to every other day =)\nGood luck to you±
585009
do lots of sit ups and curls for gud upper abs if u wanna focus on ur lower abs li down straight and crunch ur legs up and down keepin the rest of ur body straight and flex ur abs at all times. for upper bodydo push ups and use dumbells. Remember: any exercise u do, the reps are what make the difference, do at the very least 15 reps before u move to the next exercise. 40 minutes of runnin gets the heart rate up and there for circulation is better, so if u want effective results in a relatively short period of time, run 20-40mins a day and the rite heart rate which u work out through ur BMI and do the other excercise aswell.