Mountain/Road/Hybrid?

best exercise bike singapore image

Spencer Pa

I am looking to buy a bike, I ride in Singapore so the roads here have heavy traffic, lots of lights and turns.

I want a bike for exercising, leisure and commuting. which should i get?

Answer
Try to find a hybrid without a front suspension fork. If you are riding on the roads, a suspension fork is weight and complication that you don't need. The hybrid's bigger wheels and lighter frame make it a better choice than a mountain bike. While a road bike would work, they are more expensive and more fragile than the hybrids.

HTH

Can you rate my upper body workout?

Mikey

I am a 16 year old multi-sport athlete. I play lacrosse, football, paintball, and downhill bike. I have been lifting weights for about 2 years, but very inconsistently. I started in freshman year lifting about 4 to 5 times a week for about 2 months after football season ended. I then moved to Singapore and gave up on lifting since I was so depressed. Eventually over the summer on my vacation back to the states I started lifting for about a month an a half again with my trainer. When I returned in the fall to school I played football again, and only lifted 2 to 3 times a week in my weight training class which was pretty pointless. After this past winter I decided that I was going to get serious again about my lifting. So I did. I began lifting about 5 times a week. I am about 180lb. and 6' 1".

My workout now is:

Arms: each exercise has a contrasting lift so for example biceps curl then skull crusher switching in between each set
Standing barbell Curl- highest weight I can do 5 times(my first set of 5 is for 7 reps) in between every set I do...
Skull crusher: highest weight I can do 8 reps of for 5 sets

Hammer curls: highest weight i can do 8 of for 4 sets, i usually can go 8, 7, 6, 6 for reps then increase to 10 pounds higher for failure
Flat dumbbell extensions( 6 reps of highest weight i can do for 5 sets then go up 5 pounds and do 5 negatives)

Concentration Curls( 5 reps for 4 sets with negatives going down, usually need help from other hand bring it up for 4 and 5 rep)
Overhead extension with cable( highest weight I can do 7 of for 4 sets)

Pullups- 4 sets of failure
Dips- 4 sets of failure

Chest, Back, Shoulders:
Bench( 135 7 rep warmup, then 175 for 4 sets of 5 reps, highest weight i can do 5 reps of)
Pull-ups(4 sets of failure)

Incline dumbbell press( 4 sets of 6 75lb. dumbbells, highest weight i can do 6 reps of)
Lat Pulldown(highest weight i can do 5 reps of for 4 sets)

Incline dumbbell flys( 45 for 5 reps for 4 sets, highest weight i can do 5 of)
Reverse dumbbell flys( basically facing down doing opposite motion for 4 sets, highest weight i can do 10 reps of)

Front dumbbell raises( highest weight i can do 10 reps of for 4 sets)
Side dumbbell raises(highest weight i can do 10 reps of for 4 sets)

Upright row( highest weight i can do 10 reps of for 3 sets, then 5 reps of 10lb. more)
Shoulder Shrugs with dumbbells(80, 85, 90lb. for 10 reps)

This is on a 2 day cycle. I generally lift Mon-Thurs and Saturday and Sunday depending on soreness.

Please tell me your opinions on my workout and whether not it should help me build mass and raise my maxs. Thanks!

Answer
You need some supplements too, but try to get the proper ones for your age

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