General Discussion

Hey guys, I need a good workout plan for my abs, arms, and the rest of the upper body. I need a 30 day one to get ready for a trip. Rikimaru gotta look ripped on one of the worlds most beautiful beaches right? I only got a 10 pound and 20 pound dumbells. I can do a lot of stuff rocky-style. I just need some help on a good workout routine. Any of yall know anything?

30 days?  Not enough time to get "ripped" but I'll give you an arm workout that will make your arms feel like they are about to fall off that should get you some results within a few weeks.  You will need to buy some equipment, or find a gym...sorry but that's just the way it is if you want to be "ripped":

Five supersets of standing barbell curls and seated incline curls...a super set is one in which you do a set of one exercise and immediatley move to the next (in this case, standing to seated curls) and then rest for two minutes in between sets.  Do 8 reps of standing curls, and 6 reps of seated curls.

After this, do four sets of seated preacher curls, HEAVY weights, 6 reps per

After that, three sets of standing cable curls, 8 reps each set, weight should be around what you did for standing curls

Next up is three sets of concentration curls, 8 reps...look them up if you don't know what they are

Last is four sets of standing hammer curls, 10 reps each.

My body is great man, but I need to put the lines back in if you know what I mean. Thanks for what you gave me. I need some out of gym stuff too because I have been working a lot and I need something I can do at home too.

i think there is a product, mostly advertised on late nite tv that will vibrate your flabby tummy to a six pack in 30 days!

www.bodybuilding.com/fun/exercises.htm

Pick a muscle, then sort it according to equipment used.

Or follow a workout plan, but just a warning to you: there are tons to go through.

Uhm? 

1) Pick up heavy weights

2) Move them up and down

3) Repeat

4) Dont quit

After a year of using the gym free to employees at the Detroit newspaper plant without ever seeking detailed information on exercise... I gained 4 inches on the arms and lost about 45 lbs.  I say dont worry about trying to get quick results- just start exercising regularly and you wont have to freak out at the end of every year when you find yourself soft and pudgy.

Unless of course your life depends on it and you've got a final battle between good and evil ninjas coming your way in the next month... then a freak out is well deserved.

P.S. 

It's just a beach outing?  The beach will be there next year- and heavy things to lift will be there all the time in between now and then.

Just do the usual stuff, push-ups, situps, dumbbells etc. (looked up the words in the dictionary, don't hit me if they're wrong :P).

I dunno how long it takes to build up the muscles, but it's the cheapest way to train 'em without gym or extra equip.

I do 40 push-ups, 50 situps, 20 push-ups, 200xlifting a dumbbell (3kg) with every arm (25 left, than 25 right etc.), 50 situps, 20 situps with my legs in an 90° angle and 50 knee bends in this order, every day.

Got an average sixpack and nice arm muscles through this. :)

Maybe it's not even a good workout plan, but I like it and I definitley feel better after it.

Good luck. ;)

Try a good Whey protein mix as well, you can pick it up pretty cheap.

Monday - Chest

3 - 75 Push ups
3 - Bench press 165,195,225 (25, 15, 8 reps)
3 - Nautilus press 80,100,130
3 - Incline press 80,100,130
3 - Pec deck machine 60,70,80

Tuesday - Back

3 - 25 ull ups
3 - Seated rows 75,80,85
3 - Lat pull downs 135,150,165
3 - T bar rows 80,95,110

Wednesday - Shoulders
3 - Arnold press 55,55,55
3 - Laterals 30,30,30
3 - Front raises 25,25,25

Thursday - Biceps & Triceps
3 - Preacher curl machine 60,80,95
3 - EZ curls cable 50,65,80
3 - Hammer curls 30,45,55
3 - Push downs 70,85,100

Friday
Treadmill 60 minutes 80-90% MHR

Saturday
Treadmill 60 minutes 80-90% MHR

Sunday
Rest Day

Reps Range From 15-25 reps on all exercises and weigh is in lbs.

May also need to change your diet to get maxim results from your workout.

why don't you go paint a picture while your at it?