deltoids, abs, and "side muscles"

[zx2guy]

the 3 things i need to work on. i want to get more shoulder mass the funny thing is i can curl sets of 30 lbs but i cant bent over fly 15. or stand fly either. any suggestions?
i also want to work more on my core, abs, back, those side muscles whos names illude me. i only have limited weights, so any ideas, about using or not using them or different types of workouts ill take anything.

[sameintheend01]

for shoulders do military presses and shrugs. for my shrugs i get a long bar and hold it in front of me and shrug. also wide grib lat pulls will help shoulders.

[beef_bourito]

shrugs won't get your shoulders bigger, it'll help your traps. for shoulders what you can do is side raises, where you put your arms at your side and raise them upsideways, keeping them extended, you can do the same but raise them in front of you. or you can do military presses with either 2 dumbells or a barbell. there are variations on these that will target different muscles but to start out these are good. just make sure you keep your back straight, if you sway too much lean against a wall or something. or you can sit.

for your abs you can do alot of different excercises. crunches and situps aren't recommended, you can do left lifts and stuf like that. if you have a chinup bar, hang from it and lift your legs to your stomach. if you don't lie down, extend your legs, bring them to your stomach. this will work your whole abdominal section. you should also work your back as you work your abs, if you don't you can get some back problems and pain. you can do back extensions where you lie down on a workout bench or something, make sure your legs are held in place, drop your upper body down, then lift.

for your side muscles, latissimus dorsi (go grade 11 biology) or lats, you can do a few excercise. the one i like i think it's called reverse rows or something, you bend over, put one arm on a table or chair, or workout bench, grab a dumbell with a set ammount of weight, lift. you can also lie on a workout bench stomach up, grab a dumbell so that it hangs vertically, both hands gripping the weights, not the handle, so you grab it so it hangs like this: I with both hands on the top part of the I, then you bring it to your stomach. it all depends on what equipment you have.

speaking of which, what do you have available to you? machines? barbell? dumbells? bench?

so if you want to bulk up fast, put a heavy weight and do few reps. once you get the desired size you can drop the weight and do more reps.

[zx2guy]

mostly a few dumbells and a makeshift bench. at school we have more, but i leave half day to go to "school to work" and i work til 5. i want to see if i can get the gym teachers to let me hang out in there before work. since the gym is only open at like 5 am to 630, and again at 315 to 400 pm. so you see my dilema.

[beef_bourito]

yeah, so i'd suggest military presses with your 2 dumbells, they feel like you're doing more than when you need to turn down the weight to do the side lifts and such. i can military press about the same as i curl.

[naruto]

can you please explain what military presses are

[nissan_240sx]

can you please explain what military presses are

When you take free weights/bar and holding it palm facing out, positioning your arms as if your doing over hand chin ups. You then push the weights upwards. hope that makes sense lol

heres a pic if your lost
www.thepumpingstation.com/military-press.jpg

[zx2guy]

< this is pretty much it, its better to do with dumbells because your stong arm may take over with a bar.

[nissan_240sx]

its better to do with dumbells because your stong arm may take over with a bar.

was gonna say that lol

[TerminalVelocity]

wow.,..I can do most of those here at work

I can do pull-ups in the bathroom *using the stalls* and work my abs

I can bring in dumbbells and do presses

this is great!

[naruto]

yeah i ws just gonna ask if i can do them with dmbells cause i dont have a barbell.

gotta say thanks, those are some killer workouts

[zx2guy]

perhaps yuo guys can clear something up... i know sit ups are bad... but i cant remember for the life of me why.

[beef_bourito]

http://www.bodybuildingforyou.com/ar...s-exercise.htm

[TerminalVelocity]

so ok, we got the leg raises, but anything else?

[nissan_240sx]

Originally Posted by zx2guy

perhaps yuo guys can clear something up... i know sit ups are bad... but i cant remember for the life of me why.

They're bad? I dont know about that one.. I've been doing sit ups for a long time now. I have a 6 pack and now trying to get to the sides. Never had any problem with them.