Pushups, diamond push ups, dips, and pull ups are all good non-weight exercises.

Thanks so much Nicky. How often do I do these? Every day?

You really with get the best results doing weights, so unless you really can't I would suggest using them. As much as you want, but let your muscles rest at least one day before you do it again.

Also forgot to mention for legs you can do squats, lunges, and calf raises.

Nicky, I do free weights, squats, mountain climbers, planks, jump rope but I still need more toning in my arms. I do these crazy squats called the Hungarian and Chinese wall squats and they really work the legs and tushy. I will do the calf raises too. Thanks.

Do you do chair dips? I find these really work well for my triceps. Push ups and diamond push ups as mentioned up thread also work well for me. Side planks too.

With weights I like to do bicep curls, overhead presses and tricep extensions, with not too heavy weighs, 8lb each hand. I originally used 5lb which worked fine.

Thanks for all the suggestions. I'm going to try the chair dips sounds good. I've been doing the curls, overhead press, and lateral arm raise. The tricep extensions I do too but never knew what they were called til I looked them up just now. I can't do the diamond push ups but I will keep trying.

Even if you can only do 2 or 3 of the diamond push ups at first, keep trying. They'll get easier, I swear And if it helps you can do them on your knees until you work up to the straight legs version,you should be able to do more that way. But they never get as easy as the regular ones do.

The chair dips work well, and you'll notice it fairly quickly. They really define the triceps.

Ladies,

I'd recommend a set of inexpensive pushup bars and light exercise band.

Any set of pushup bars will do and don't pay more than 15 bucks.
I've used them for years and using them makes it easier on your wrists.




If you get bands, go to a legit hardcore bodybuilding site and get the absolute lightest resistance skinny band that they make.



It won't have handles but will be just an actual band.41 inches long or so. and less than an inch thick. Endless amount of exercises you can do with bands..and you can go online to see demonstrations of how people increase or reduce resistance a bunch of different ways using the same set of bands.

The retail store bands are ALL garbage.The light band from the bodybuilding/lifting site is going to be more durable and depending on what you need it for..it can either supplement or replace the weights you for certain exercises.

I'll have to pick up the push up bars and give them a try.

Bands are great. I do pilates and my teacher switches us between bands, weights and rings. They definitely intensify the workouts.

Today:
Chest
Bench- 3 sets of 5 reps
Pec Flys- 4 sets of 8 reps
Incline- 4 sets of 6 reps
Decline- 4 sets of 8 reps
Tri's
Close grip bench- 4 sets of 6 reps
Pulldowns- 5 sets of 6-8 reps
Diamond Push ups- 4 sets to failure
Overhead Dumbbell extension- 3 sets of 6 reps

been working out for about 10 years now, i'm 27. Only in the last 2 years I have really understood bodybuilding or gaining size properly. I try to get 200 grams of protein a day, I take creatine and obviously a protein shake. I lift for big sessions 5-6 times a week. I'm a decent size for natty, 6 foot 1 and 205 pounds leanish.
The more you get into lifting and understanding the science, you realize how many people are juicing. Tons of actors in Hollywood, half the NFL, most of these youtube fitness channel guys etc.
Saw John Cena claiming he has never touched steroids on a clip today LMAO, he's 6 foot 1 and 250 with like 8% bodyfat and about 19 inch arms. Just not possible.
I'm beginning to hit what I would say is optimal lean muscle mass for my frame, so I may consider juicing to see what its like. You can cycle safely but its costly!

Don't juice dude!

so tempting man! haha

I've heard it said that Scott Steiner didn't juice. It's "genetics". Puh-lease.

@NickS,

not worth the potential health risks to you (or your future children) to mess with the juice.

and yep, once you're lifting hardcore and understanding training and nutrition...you can see what normal human limits are AND notice celebs that seem to be stretching the boundaries of those human limits. There's that 1% of humanity that ARE in fact genetic freaks, but like you said...lot of juicing going on

@Moe,

I was a strictly WWF fan, so didn't pay attention to wrestlers in their pre or post WWF careers. I remember the Steiner brothers as a WWF tag team. My late buddy Rich and I were watching wrestling one day and he said ...Big Poppa Pump...is one of the Steiner Brothers...this was pre internet-everywhere era so I told him he was lying. He was right, in a million years I wouldn't have believed it....

Legs today

Quads- Squats, Leg Press, lunges, and then burn them out with leg extensions
Hamstrings- Leg Curls
Calves- Standing and seated calf raises

I hate leg day!

I wish, last workout was Friday.

On break for week or so, poison Oak.

Need to keep skin dry , 3- showers a day with topical meds.

Sucks.

Your right gett I know the risks, its just frustrating when you reach the level you can only naturally get too. Here's a question for you, (and other American posters) For the love of god how much steroid use is in the NFL today??
I mean were seeing dudes at 250-60 pounds with 8-10% BF and arms as big as Arnie. I mean are any Linebackers and Running backs Natty?? LMAO if Clay Matthews try to claim Natty, dude went from 170-250 pounds in like 3 years, look at his arms now!! And he roomed at college with Cushing a convicted juice head.

Def not worth the risk.

In high school I took deca and winstrol and was too stupid to use a testosterone blocker.

Long story short ended up having to do the surgery to have the stuff removed from your tits.

Sorry but that made me laugh

Look at their foreheads they are HGH pros... some people are born into being big as a brickhouse and need a little work but you can spot the HGHers.....i am guessing their is some new undetectable stuff floating around now

@NickS,

Dudes on here who played organized football will be able to give you a more informed answer, but performance enhancing drugs are RAMPANT in the NFL.

More telling than the size of these guys....is the amount of injuries that have happened the past 4-5 years. Football has always been a violent sport. They are actively preventing headhunting and dirty play yet I can't recall as many injuries occurring in the past as they have in recent years.

Now, here is where an ex football player will know better than me. For football related strength....these Dorian Yates physiques aren't necessary and in fact can hinder pro athletes.
Football players , especially Linebackers, used to built like amateur wrestlers..because some of the same movements(and muscles) are required for both sports...

There was a famous clip of NY Giant Brandon Jacobs steamrolling one of these supermuscular defensive players Laron Landry who plays for Washington .

Laron looks like a superhero but that didn't prevent him from THIS

https://nyrant.files.wordpress.com/2012/03/jacobs-destroys-landry-week-1.gif?w=490

and their chins

YUP!!! and laron landry was/is a defensive back and I believe was a #1 draft pick and a stud at LSU and smooth and athletic he allegedly weighs 220 today he was 6 ft probably 190 at LSU and now he looks like a ridiculous freak as an NFL DB, he looks like a defensive lineman, he may have some life problems going forward

Yeah I read Landry got caught juicing by the NFL. Jesus christ if your going to try to get away with it don't post twitter pics of your 20 inch arms! lol

@NickS,

article from 2012 about one of the first guys who I noticed was CLEARLY juicing in the nfl, D. Boston


http://sports.espn.go.com/espn/magazine/archives/news/story?page=magazine-20030901-article6

note where his career ended up, after 2012

Interesting article thanks gett. Are the NFL going to do anything to cut steds and HGH out of the game?? A 3 game ban does nothing! Should be two strikes, first time caught using banned for a whole season, next time banned for life.

Just finished chest, shoulders, triceps, and bicycle. Right shoulder is not yet completely healed, but healed enough to accommodate an adjusted workout. Chest and militaries were okay, but pressdowns just didn't hit the triceps quite right today.

I did chest, triceps, and shoulders today too.

Chest- Flat bench, incline, decline, flys
Shoulders- Barbell Shoulder Press, rear delt flys, lateral raises
Tricep- Close grip bench, diamond push ups, pulldowns

actually a 12 week or 16 week cycle, wont be that expensive. I am 42 yrs old. I am 6 ft 3. 255 lbs. I have been using gear for about 6 yrs. now. I run test c with equpiose every summer. I have no regrets using juice. you just have to find a source you trust. I have 3 sources I trust in Europe.