hi!

[Myles]

Hey guys,
im myles, 22, 154lbs. so its the new year and a new start. its time i got myself in shape and fit again after a few years of goin wild. As im a cheap student I cant afford a gym membership, and i dont have a bench at home... yet! im saving. so can you give me any pointers on how to workout my chest without the use of a bench.

ive set myself up with a routine which is:

Monday:
Chest / Triceps

Wednesday:
Shoulders / Legs

Friday:
Back / Biceps

Chest: Press-Ups

Triceps: Skull Crusher, Tricep Extension, Kick Back

Shoulders: Behind-Head Press, Arnold Press, Front Raisers

Legs: Deadlift, Squat, Lunge, Calf Raises

Back: Bent-Over Row, Chin-Ups, Shrugs, Military Press

Biceps: Curl, Hammer Curl, Concentration Curl



Tuesdays and Thursdays are Cardio.


Also ive had trouble with my back in the past, specifically this muscle group:

http://www.exrx.net/Muscles/ErectorSpinae.html

I periodically have to go to a chiro to get it corrected, anyone know of good streches and workouts for this muscle group?

my eventual goal is 175lb solid.

thanks

Myles. I noticed that you registered a couple of days again, then spent some time lurking before you jumped in. Glad you decided to join us in an active way.

Others will jump in and give you some advice, but I'll draw your attention to our Summer 2007 DiscussFitness newsletter which includes an article on bodyweight-only training, along with 7 video demonstrations of various exercises. The article includes with a workout routine for the chest that does not require the use of weights. Check it out for some training ideas.

Eat big to achieve your weight goals.

Also, consider starting your training journal in the Online Journal forum to chronicle your fitness transformation. We'll cheer you on and give you periodic advice.