I think I am getting into a rut with the lifting routine I have been doing for about 6 weeks. I'd like to change it and still target the same muscles. Here's what I currently do (3 sets of 12 reps w/7 pound weights in each hand- I know, I'm a wimp):
1. bicep curls
2. standing lateral "fly" (for outer upper arms and shoulders)
3. Laying-down fly
4. triceps (on the floor, starting with arm at 90-degree bend, then straightening toward the ceiling)

I need to target the same muscles, but I would also like to tone up that area under my armpit... hope that makes sense.

Any ideas about how I could make this better? Oh, I do this every other day.

Changing your routine or not, I think it's obvious you need to add some weight! http://www.healthboards.com/ubb/biggrin.gif

Seriously, if you can do 12 reps for 3 sets, I think it's time to up the weight. Otherwise you are getting nowhere. You've been doing this for 6 weeks and and it probably has no effect anymore. You've gotten used to this.

I think those exercises are fine per se, but the weight, or lack thereof, is the problem.

I don't know if you're a male or a female, but perhaps you may want to include some other "hard-core" compound exercises? Like squats, benchpresses, pulldowns/pullups etc. Then you'll really see results.

If those are the only excersises you are doing, you will eventually develop muscle imbalances. Not only will it lookd bad, but it develops a potential for injury.
Also, do you realize that toning is nothing more than reducing bodyfat? I get the impression that you have unwanted fat 'under your armpits'? The best way to fix this is with a good diet and cardio program.

johnd

Thanks for the replies. I agree that I need to add more weight.

I'm not sure what was meant by "unbalanced." How do I fix that problem?

I am dieting and doing cardio- I have lost 20 pounds in the last 2 months. I am 135 at 5'5" and am trying to loose 5 more pounds. (I'm a female).

Could you clarify what you menat by unbalanced and how to fix the problem? I don't want to look deformed or anything!! http://www.healthboards.com/ubb/smile.gif

Hi,

Unbalanced is simply a term used to describe those who only exercise certain parts of the body. You've probably seen them, for example guys with big arms/chest and skinny chicken-legs http://www.healthboards.com/ubb/smile.gif

To look balanced and even, you should exercise every bodypart, it's not more complicated than that.

Those exercises you mentioned will work the biceps, triceps, and shoulders/chest to some extent.

You should also do some exercises for your legs and back. Good leg exercises include squats, legpresses and leg extensions for example. A couple of back exercises worth mentioning are pull-ups/pull-downs and rowing.

Although you already do lateral flys, I think you should add atleast one more shoulder exercise, for example the military press. A presume the "Laying-down fly" works your chest. I would also add benchpresses or dumbell presses.

Once you do 2-3 exercises per body-part, the risk of getting unbalanced/uneven is dramatically reduced.

Have fun! http://www.healthboards.com/ubb/smile.gif

And one thing I forgot .... the abs http://www.healthboards.com/ubb/smile.gif

Do some ab exercises, such as crunches/sit-ups or leg lifts.

The only muscles you are working are shoulders (but only front and side delts), chest, and arms. Essentially you should throw in some sort of back excersise. By only working your "front half" you could cause an imbalance. This could be a very very minor thing, such as throwing off your posture a bit (those chest and shoulder muscles pulling your shoulders foreward without the counterbalance of back muscles pulling them back). Chances are with the small ammount of resistance you are using, it wont be a big deal, but it is something you should be aware of.
Also, take advantage of mass ammounts of growth hormone release by working your legs! (such as squats)

johnd

Froggie, U really need to get a good lifting routine. Even if u were doing the optimum weight, your current "workout" wont get you anywhere.
If u want a good workout routine, here is a good base to use

Each day, do one of your core lifts(Squats, deadlifts, powercleans, and bench)For the fith day, you could pick a lift that targets other large muscle groups such as lat pull downs, rows, etc. Those core lifts will work everything, and i mean everything, as well, even better than targetting each little single one joint muscles. It wont tak nearly as long eihter. These lifts should be the base of your workout, and you should put the most effort into these. If u want, you can add a couple auxillary lifts to each days workout, to furthur work desired muscle groups.

ANd if you dont want to spend more than 15 min or so, but still want a good, "balanced" workout, learn how to power clean, that will work pretty much all the muscle groups in your body, not so much the chest as the rest of the body, but it will still work it.