Members Routines....POST YOURS!

ORIGINAL: trevvor

this is mine im only looking to build my upper body up.. tell me what you think
mon- 3x15 bench press 3x10 incline bench press 3x10 lat pull down 3 x 15 bice curls

weds-exactly the same


fri- exactly the same

delts, traps ?
forearms, triceps ?

Honestly that has to be the worst routine I have seen in ages!!!!!!

fair enough iv only just started bodybuilding

ORIGINAL: trevvor

this is mine im only looking to build my upper body up.. tell me what you think
mon- 3x15 bench press 3x10 incline bench press 3x10 lat pull down 3 x 15 bice curls

weds-exactly the same


fri- exactly the same

This hit a spot with me.
God gave you legs.............. work them! Some people don't have legs. I do have legs and I'm greatfull, when its leg day and don't feel like it, think of folks without legs and want to train.

ORIGINAL: trevvor

fair enough iv only just started bodybuilding

You would be better following one of the other routines mate, if your just starting its important to train legs to make sure you look balanced. Good luck.

Legs are fun when you start

ok thanks for that

i use 4 sets of 8 reps. 1st set as a warm up of 70-80% lifting weight
legs-squats, leg curls, leg extentions, standing calk raises, seated calf raises
shoulders-arnold press, rocky barbell press ( 1rep front & 1rep back), front and side DB raises, shrugs
biceps-DB hammers curls, reverse grip e-z-curl bar curls, close grip chins
triceps-CG bench press, scull crushers, cable trucep extentions
chest-BB bench press, incline DB press, flyes, pullovers
back-DB rows, seated rows, wide grip chins
i also do wrist twists and plate pinchs for forearms

train every third day alternating workout 1 and 2

workout 1
squat
benchpress
rows

workout 2
deadlifts
military press
chins

all 4x5 working up to a 5 rep max

Ok,i'm a total hardgainer and what works for me has taken years to develop.
I started with a pure bodybuilding approach and over the years went from martial arts to military training to swimming and running.At the moment i'm not that big but i've just started up again after a fair break.Anyway,if you want a hard rewarding SIMPLE,NO FRILLS workout,try mine for a few weeks.
20 mins hard run(as fast as you can OUTSIDE not on a treadmill)
Straight after do the folloming
2mins pullups
2mins pushups
2mins situps
No rest between sets and work hard.
20 rep squat at about half bodyweight(you legs will be tired from the run)
3 sets dips with weight(for 8 to 12)
3 sets pullups with weight(for 4 to 6)
(superset the dips and chins with no more than 30 sec rest at any time but aiming for none)
2 sets side bends for 20 reps with weight.
manual resistance neck work 20 each way.

The aim is to have no rest other than the time it takes to move things or get from one station to the next.
have a wee run on rest days or do some bodyweight circuits or have a wee swim.

plenty fruit n veg,protien and water.Caffine helps too but dont go overboard.

Enjoy
Jet

As an add on to me last post,you would train that routine two to three times a week or as soon as you stop feeling the last workout,and the 2 min bodyweight stuff is done to failure where possible cos,hey,2 mins is a lomg time on the pullup bar.

ORIGINAL: trevvor

this is mine im only looking to build my upper body up.. tell me what you think
mon- 3x15 bench press 3x10 incline bench press 3x10 lat pull down 3 x 15 bice curls

weds-exactly the same


fri- exactly the same

Dude, you HAVE to work you legs(unless you dont have any).There is NO excuse and you're not doing yourself justice.Damn there are some abbreviated routines that prescribe 20rep squat,bench or dips and pullups with a few sets of crunches and nothing else,twice a week.I'll bet your upper body grows better on that routine than what your doing now.Also you would be stronger and have a better physique.Of course you have to work hard as there is no easy way to build your body.
For guidance consider the following...
I used to work with a guy who only ever worked his upper body.Ok so he had decent arms but everything else was weak.One day i saw this guy at the beach and i swear he looked like a twat.Big arms,STICK LEGS,scrawny chest and back,and just generally looked stupid and i told him so.
Anyway,if you really wanna be stronger bigger and have a lotta muscle you gotta squat.End of story.
Hope this helps and please,dont waste any potential you may have on a dumb routine.

ok i gave my last routine in a couple of days ago and it was crap so ive drawn myself up a new routine tell me what you think
MON- leg exstensions-3x15
dumbell lunges 3 x10
dumbel squats 3x10
lying leg circles 3 x10
barbell deadlift 3x10
ankle circles 3x10

TUES- isometric Neck exercise fron and back sides
barbells shrugs 3x15
standing dumbell upright row 3x10
front incline dubell raise
lying rear delt raise

THURS- Barbell bench press 3x15
barbell incline bp 3x10
dumbell flyes 3x10
tricep dumbell kickback3x10
close grip bench press 3x10
alternate hammer curl 3x10
barbell curl 3x10
chin up
palm down dumbell wrist over a bench


FRI- 3x20 crunches
3x15 weighted sit ups
3x10 dumbell side bend
3x10leg pull ins
3x15 sit ups

please can you give me your opinion on this good or bad?

ORIGINAL: trevvor

ok i gave my last routine in a couple of days ago and it was crap so ive drawn myself up a new routine tell me what you think
MON- leg exstensions-3x15
dumbell lunges 3 x10
dumbel squats 3x10
lying leg circles 3 x10
barbell deadlift 3x10
ankle circles 3x10

TUES- isometric Neck exercise fron and back sides
barbells shrugs 3x15
standing dumbell upright row 3x10
front incline dubell raise
lying rear delt raise

THURS- Barbell bench press 3x15
barbell incline bp 3x10
dumbell flyes 3x10
tricep dumbell kickback3x10
close grip bench press 3x10
alternate hammer curl 3x10
barbell curl 3x10
chin up
palm down dumbell wrist over a bench


FRI- 3x20 crunches
3x15 weighted sit ups
3x10 dumbell side bend
3x10leg pull ins
3x15 sit ups

please can you give me your opinion on this good or bad?

Not bad but i would still do BARBELL squats at the start of leg day,move the deadlifts to another day and make a point of doing the big exarcises first.
Volume wise its a little to much for my liking.However if your supplements,sleep and nutrition are in good order give it a go.Bear in mind if you get burned out you can always back down on volume a little(less sets or remove a couple of the single muscle exercises).
Good luck.....Jet
P.S.your arms might respond better to lower volume.Remember that the biceps are wee muscles and tendonitis is common as muck around the elbow.

cheers, i appreciate the information

Back to my favourite.

5x5

-------------PULL-------------------

Deads
WG chins
CG underhand pullups
Barbell curls
Weighted crunches 4x15-20

------------PUSH--------------------

Flat Bench
Incline DB Bench
Standing OHP
Close grip dips/bench
Weighted crunches 4x20

------------LEGS--------------------

Squat
SLDL
Calf raises
Weighted crunches

------------CARDIO------------------

10-15 mins before and after weights
Off day 2 guerilla cardio sessions on different machines
Long stretch session

Started this, this week after a week and a half lay off.

Back to my old self enjoyed my pull day immensely.

Previously on Bill Starrs since jan

At the moment routine looks like this

Monday-Max effort sq/dl day

1) Main max effort exercise (do only one of the following) (do singles on the sq and dl, max set of 3 on GM)
A) low or high box squat (can use a variety of bars, ie safety squat bar, manta ray,
front squat harness, buffalo bar, and cambered squat bar)
B) good mornings (bent over or arched back) (cab use all the bars listed above)
C) deadlift variation (standing on 3 inch box, rack pulls, reverse band DL)
2) Low back training (ie reverse hypers, ham/glute raises, regular hypers, half dls, Romanian dls)
* do 4 sets of 8-10 reps
3)Ab work (sit ups, standing lat machine abs, leg raises, spread eagle sit ups)
*do 4 sets of 8-20 reps
4)Lats( pick one: pulldowns, chest supported rows, pulley rows, barbell rows)


Wednesday-Max effort bp day

1) Main exercise (do only one of the following) (all exercises are with a close grip, except where noted)
A) board press for a max single or max set of 3
B) floor press for a max single or max set of 3
C) dumbbell presses for 3 sets of 20 reps
D) wide grip benches for a max set of 6,10, or 12
E) close grip inclines or declines for a max single or triple
F) reverse band presses for max single
2)Triceps-either JM presses or extensions for 3-4 sets of 3-10 reps
3)Pushdowns-3-4 sets of 8-10 reps
4)Side lateral raises:3-4 sets of 8-12 reps
5)Lats: pick one of the above exercises and do 4-5 sets of 8-10 reps
6)Biceps-pick a bicep exercise and do 2-3 sets of 8-20 reps


Friday-Speed squat day

1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
2)Low back training (see above)
3)Abs(see above)
4)neck work

Sunday-Speed BP

1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
2)Triceps(see above)
3)Pushdowns(see above)
4)Front raises 3-4 sets of 8-10 reps
5)Lats(see above)
6)Biceps(see above)

but during hols I might do this just for the hell off it (lots of spare time, plenty of sleep, no stress etc)

Day 1.
1. Upper GPP/H Vertical plane pull and side delts etc.
2. Lower LSSF

Day 2.
1. Upper LSSF - Bench or speed bench with bands.
2. Lower GGP/H - Belt squat and Romanian DL supersets.

Day3.
1. HS Upper (BENCH). 2. HS Lower (ROTATES).

Day4.
1. Lower LSSF (OL Squat).
2. Upper GPP/H (Hor plane pulling, medial delts, traps, tris)

Day5.
1. Upper LSSF (Bench)
2. Lower GPP/H (Belt Squat or step ups AND Rom DL or glute hams)

Day6.
1. Upper GPP/H (Chins, DB presses, Push press behind neck for a triple)
2. Lower LSSF (OL Squat)

Day7.
1.Upper LSSF (Bench)
2. Lower GPP/ H (Belt squat / glute hams and hips)


Almost all of LSSF lower days OL squat for singles, doubles or triples 80-95% 1RM. Do a total of between 6 and 12 reps.

Almost all of LSSF Upper days flat bench for singles doubles or triples 85-95%1RM.Do a total of between 9 and 18 reps.

Every third week pull heavy on high strain day off the floor. HS Upper is ALWAYS a ME flat bench. Other weeks high box squat, pin pull or similar on HS Lower day. One LSSF lower day a week power snatch and or powerclean for lots of singles. Lower GPP/H days usually involve a couple sets of belt squat and a some glute hams or hips.

15 minutes of skipping after each session

Love the routine mate. How longs it taken you to get conditioning adequate for that?

which one?

The current one, i.e top one

Arms looking amazing atm mate ur in top condition.

Think i will share mine with you,

Day 1

Squats 5 x 5

Super Set 1
Bench Press (done with rubber band pulling wrist together) 5 x 5
Bent over row 5 x 5

Super Set 2
db Bi cep curl 5 x 5
db Standing tri cep push 5 x 5
Both done while stood on core board using rubber bands for extra resistance


Day 2

Deep Squats (backside to floor) 5 x 5

Deadlift 5 x 5

Military press 5 x 5

Wide grip Chin Ups ladder 1 rep, 2 rep, 3 reps etc until failure then start again from 1 rep

Do this 3 times a week, Monday, Wednersday, Friday. All sets are not done to failure apart from Chin ups, i also do 1 set heavy 1 set light 1 set heavy etc.

This with good diet and rest and ive put stone and half in 6 weeks of training.

Ace