workout routine

[Robman?]

What kind of lifts are recommended to build forearm muscle?

High reps of Penis lifts 

that method doesn't work,

[Axlfreek]

I think this will be good for me.


Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets

skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets
(At the time I'm writing this, this actually IS my current shoulder workout.)

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets

standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off

[Rocksteady]

I do 35 push-ups shortly after I wake up, then 30 sit-ups. After lunch I do 45 push-ups and then 20 dumbbell reps at a random time. Before I go to sleep I do 40 push ups, but usually end up doing 35 more cause I can't fall asleep 

I used to do pull-ups too but I have no place to do them in the room, and it was too cold for doing them outside during the winter. But spring is here again 

[Walk]

Skull crushers aren't safe. Close grip bench presses are my preferred method for triceps work. In fact, bench presses are nicer than dumbbells if you have a good spotter, since you can do negatives and such, but dumbbells work fine if you don't have a spotter. Also, if you really think 7 sets of lunges and squats on the same day (or 8 sets of rows and deadlifts) are a great idea, you might consider investing in whips, chains, and wax candles.

Do shrugs 1 arm at a time. You'll get more range that way. Try power cleans every once in a while to have some explosive strength.

[Axlfreek]

Skull crushers aren't safe. Close grip bench presses are my preferred method for triceps work. In fact, bench presses are nicer than dumbbells if you have a good spotter, since you can do negatives and such, but dumbbells work fine if you don't have a spotter. Also, if you really think 7 sets of lunges and squats on the same day (or 8 sets of rows and deadlifts) are a great idea, you might consider investing in whips, chains, and wax candles.

Do shrugs 1 arm at a time. You'll get more range that way. Try power cleans every once in a while to have some explosive strength.

all i have is dumbbells, so i have to limit myself to what i can do.

[SLCPUNK]

but this damn beer belly still remains -of course it's smaller than it used to be - but it is what it is!   

Well I guess it really comes down to what you definition of a beer belly is. What I'm thinking and what you may be thinking could be two different things entirely.

[SLCPUNK]

I can't even imagine when I'm over 30 and I have to worry about gaining weight 

Yea yea yea. Your body changes quick, and times goes by fast, be careful what you joke about. 

In my age group I have been fortunate enough to hold up against others, who did not fair too well.

I am not so interested in my weight as I am my heart and overall health though.