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Please look at my routine for upper body

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ExLax
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2003/12/05 07:07:10 (permalink)

Please look at my routine for upper body

Okay, I tried this routine out that a friend told me about today. I'm trying to cut up right now. There was minimal rest between the sets of the 2 sets of exercises and at most a minute between sets of 2 exercises. Here's how it went

flat barbell chest press 3 x 10
one arm row 3 x 10

machine decline chest press 3 x 10
lat pulldown 3 x 10

barbell shoulder press 3 x 10
shoulder shrugs 3 x 10

It was a hella intense! I had pumps in places I had not had pumps before. I was sweating profusely, the routine really kicked my ass. Anyways, what do you all think? Any advice for a similiar routine for bi's/tri's and lower body? THanks guys.
#1

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    ExLax
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    RE: Please look at my routine for upper body 2003/12/05 18:47:39 (permalink)
    Bump, anyone???
    #2
    PikeKing
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    RE: Please look at my routine for upper body 2003/12/05 19:13:52 (permalink)

    Lose the Decline Press and do Dips other than thats it alright
    #3
    ExLax
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    RE: Please look at my routine for upper body 2003/12/05 23:38:39 (permalink)
    I'm attempting to make a 3 day split. I don't feel like I hit my arms enough from those exercises especially since I am trying to cut up so I think i'm going to do this.

    Preacher Curls 3 x 10
    skull crushers 3 x 10

    standing curls on cable machine 3 x 10
    tricep pulldown on cable 3 x 10


    I can't think of another set for bi's/tri's what do you all think of my routine so far? please comment on my shoulder/back/chest work routine. Thanks guys!

    #4
    Genon
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    RE: Please look at my routine for upper body 2003/12/06 04:00:53 (permalink)
    Buddy, no... Heh. Your going about this all wrong. Your arms won't grow very well if your entire core of working them is isolation exercises. You need big movements that hit multiple muscles. Dips and bench press are 2 prime examples of excellent tricep builders. Chin ups and deadlifts are 2 great bicep exercises. You need to base a routine generally around compounds and isolation movements. Maybe a good day 1 for you would be something like this.

    Day 1
    3x8 Flat bench press
    3x8 Weighted dips
    3x8 Skullcrushers
    3x8 Rope pull downs

    Works chest and triceps well. Then a 1 day rest then start day 2!

    Day 2
    3x8 Deadlifts
    3x8 Close grip chin-ups
    3x8 Bent over barbell rows
    3x8 Standing barbell curls

    Then a day of rest and then day 3. You work shoulders and legs.

    Day 3
    3x8 Squats
    3x8 Stiff legged deadlifts
    3x8 Military press
    3x8 Side laterals

    And somewhere in the week maybe do some weighted ab exercises. I'd say twice a week, once at the beggining and once at the end.

    Abs
    4x10 Weighted sit-ups
    4x10 Oblique crunches
    4x10 Hanging leg raises

    You take the other 2 days in a row off to fully rest your body. That routine will be great for you whether your cutting or gaining mass. But remember the trick to both of those is diet so I suggest you get that figured out.

    #5
    ExLax
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    RE: Please look at my routine for upper body 2003/12/06 05:19:55 (permalink)
    I was trying to incorporate supersets in my routine. You think I could do supersets with the routine you suggested? Also, i'd like to keep reps at 10.
    #6
    scruffy
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    RE: Please look at my routine for upper body 2003/12/06 16:15:37 (permalink)
    quote:
    Day 1
    3x8 Flat bench press
    3x8 Weighted dips
    3x8 Skullcrushers
    3x8 Rope pull downs

    Works chest and triceps well. Then a 1 day rest then start day 2!

    Day 2
    3x8 Deadlifts
    3x8 Close grip chin-ups
    3x8 Bent over barbell rows
    3x8 Standing barbell curls

    Then a day of rest and then day 3. You work shoulders and legs.

    Day 3
    3x8 Squats
    3x8 Stiff legged deadlifts
    3x8 Military press
    3x8 Side laterals

    And somewhere in the week maybe do some weighted ab exercises. I'd say twice a week, once at the beggining and once at the end.

    Abs
    4x10 Weighted sit-ups
    4x10 Oblique crunches
    4x10 Hanging leg raises


    change day one and two around to give the hamstrings and posterior chain a chance to recover..
    #7
    jack hammer
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    RE: Please look at my routine for upper body 2003/12/06 17:35:10 (permalink)
    quote:
    quote:
    --------------------------------------------------------------------------------
    Day 1
    3x8 Flat bench press
    3x8 Weighted dips
    3x8 Skullcrushers
    3x8 Rope pull downs

    Works chest and triceps well. Then a 1 day rest then start day 2!

    Day 2
    3x8 Deadlifts
    3x8 Close grip chin-ups
    3x8 Bent over barbell rows
    3x8 Standing barbell curls

    Then a day of rest and then day 3. You work shoulders and legs.

    Day 3
    3x8 Squats
    3x8 Stiff legged deadlifts
    3x8 Military press
    3x8 Side laterals

    And somewhere in the week maybe do some weighted ab exercises. I'd say twice a week, once at the beggining and once at the end.

    Abs
    4x10 Weighted sit-ups
    4x10 Oblique crunches
    4x10 Hanging leg raises
    --------------------------------------------------------------------------------



    change day one and two around to give the hamstrings and posterior chain a chance to recover..
    Fully agree with Scruffy here. Also, rather than chins, which incorporate a lot of bicep, use wide-grip pull-ups, if possible. If you cannot do pull-ups, then you can use pull-downs. Either way, make sure your grip is wide.
    #8
    Genon
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    RE: Please look at my routine for upper body 2003/12/06 19:54:49 (permalink)
    Ya agreed to change em around. I missed that. And ya wide grips good on the chins, I switch em every 3 months and I beleive many people do the same. Don't do the pull downs unless you really cannot do chins though. If you can't do wide grip chins because they are fairly difficult then do the close grip ones over wide grip pulldowns as well.
    #9
    ExLax
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    RE: Please look at my routine for upper body 2003/12/06 23:22:32 (permalink)
    Thanks guys, I really like this routine you guys got setup for me. I really appreciate it! I'm fat and weak! I can only do maybe 5 consecutive pull ups at most. I was able to do 3 after playing raquetball for 40 minutes. And the weighted dips, more like weight assisted dips, lol. Or is that the same thing? Thanks again guys!
    #10
    ExLax
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    RE: Please look at my routine for upper body 2003/12/07 01:18:34 (permalink)
    Alright, I just got back from the gym and did the Day 1 of the suggested routine, I did supersets with deadlifts/wide-grip chin ups and instead of the barbell row I did one arm dumbell rows/standing curls. Is it okay do to supersets like this? It makes it real intense and I kinda like the challenge. However, I'm only in the gym for 20 minutes so I feel like i'm not getting enough done, could I be undertraining? Thanks again.
    #11
    ExLax
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    RE: Please look at my routine for upper body 2003/12/07 23:40:02 (permalink)
    Man are my biceps sore today! Could you guys answer my questions in the prveious post please? Thanks.
    #12
    GTM
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    RE: Please look at my routine for upper body 2003/12/09 13:49:16 (permalink)
    What do you mean by supersets exactly..??

    I certainly wouldn't be doing more than 3x8 for in terms of volume for deadlifts.

    Stick to the routine posted.. make sure your form is good.. and you certainly will not be undertraining. It may not make you feel as sore or "worked out" as doing a lot more sets/reps but long term doing more is just going to end up over tiring your system and leading to stagnation due to niggling aches and/or lack of energy.

    GTM
    #13
    IrishRunt
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    RE: Please look at my routine for upper body 2003/12/10 03:43:38 (permalink)
    quote:
    Originally posted by Genon

    Buddy, no... Heh. Your going about this all wrong. Your arms won't grow very well if your entire core of working them is isolation exercises. You need big movements that hit multiple muscles. Dips and bench press are 2 prime examples of excellent tricep builders. Chin ups and deadlifts are 2 great bicep exercises. You need to base a routine generally around compounds and isolation movements. Maybe a good day 1 for you would be something like this.

    Day 1
    3x8 Flat bench press
    3x8 Weighted dips
    3x8 Skullcrushers
    3x8 Rope pull downs

    Works chest and triceps well. Then a 1 day rest then start day 2!

    Day 2
    3x8 Deadlifts
    3x8 Close grip chin-ups
    3x8 Bent over barbell rows
    3x8 Standing barbell curls

    Then a day of rest and then day 3. You work shoulders and legs.

    Day 3
    3x8 Squats
    3x8 Stiff legged deadlifts
    3x8 Military press
    3x8 Side laterals

    And somewhere in the week maybe do some weighted ab exercises. I'd say twice a week, once at the beggining and once at the end.

    Abs
    4x10 Weighted sit-ups
    4x10 Oblique crunches
    4x10 Hanging leg raises

    You take the other 2 days in a row off to fully rest your body. That routine will be great for you whether your cutting or gaining mass. But remember the trick to both of those is diet so I suggest you get that figured out.





    why not incline bench?
    #14
    bigmac
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    RE: Please look at my routine for upper body 2003/12/10 08:35:32 (permalink)
    i would not really do supersets to be honest, i would follow the routine and do seperate sessions of cardio for fat loss
    #15
    ExLax
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    RE: Please look at my routine for upper body 2003/12/10 19:19:50 (permalink)
    Supersets, as in 2 consecutive exercises with little to no rest in between sets/exercises.

    I've seen on other posts that you guys are usually opposed to supersets, I was thinking about this. Is it because you guys think it would be more efficient to burn fat via cardio, then through just keeping a high heart rate during weight lifting? Basically, instead of goin for lighter weights to keep up a high heart rate, lift a little heavier so you can gain strength as well. That is the ony logic I could come up with. Am I way off or what?

    Thanks guys!
    #16
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