16 replies to this topic

[$The Wolf]

Today's work out, if you can't see from the workout...I'm focusing on upper body ^.^

Tell me what you think/What you're typical workout is!

Military Press
x8 @125
x8 @135
x6 @145

BB Bench
Warm up-@135
x10 @185
x8 @205
x5 @225
x2 @235
x2 @245
x3 @225
Max @185

DB Bench
x8 @80
x6 @85
x5 @90

Hang clean complex
x3-3-3 @145
x3-3-3 @165
x3-3-3 @185

Shrugs
x10 @225
x10 @225

Reverse lunge
2 sets @ 135

Super set: Curls+plate raises+skull crushers
Curls
3 Sets @ 45
Plate raises
3 sets @45 plate
Skull crushers
3 sets @30

Finisher: Push ups and Dips

3 Sets of max (with a vest)

[Mattay]

I don't have a planned schedule for my workouts. Obviously I go with a muscle area to work, but I don't have planned reps in my routine.

I don't do any cardio whilst at the gym as I play football and my bf % is low anyway. I try to go 3 times per week and split my sessions between: (1) Chest (2) Biceps/Triceps and Shoulders (3) Back. I never do my legs, largely because it would effect my football and I'm not entirely bothered about my legs as they have enough mass anyway.

I tend to vary my bench presses - I like to vary upper/flat and decline to make sure that I cover all of my chest. I can't see any flys in your above routine, I assume you do them though. I would suggest doing 4 sets of flies overall and splitting them into 2 sections. Do 2 sets of lower cable flys and then 2 sets of chest height/upper cable flys.

I hardly see anyone doing lower cable flys, however I get the best 'pump' in my chest when doing them.


GL getting on my level.

[Strpk]

I generally break upper body into 3 days

ex. Day 1: chest+ biceps
Day 2: Tri/shoulder
Day 3: Back and legs


My tri/shoulder workout:


lately for shoulders - all the following are with dumbbells, some can be substituted with barbell if u want

5x10  arnold presses
5x10  lateral raises
5x10  close presses
5x10 regular shoulder press
3x20 rear delt rope pull


Triceps:

semi-Warmup:

straight bar pull downs 4x15

Working sets

Close grip bench

x10 @185
x8   @185
X6  @205
X4   @225

Skull crushers

4x15




Superset:

4x15 tricep dips (weighted backpack/vest)
4x20 rope pull downs

one hand pull down

4x20

After:

Sprint intervals for like 15 minutes
Whatever ab workout i feel like doing (i think of Jv the whole time during abs (;

[Strpk]

Mattay, on 10 April 2014 - 11:44 AM, said:

I don't have a planned schedule for my workouts. Obviously I go with a muscle area to work, but I don't have planned reps in my routine.

I don't do any cardio whilst at the gym as I play football and my bf % is low anyway. I try to go 3 times per week and split my sessions between: (1) Chest (2) Biceps/Triceps and Shoulders (3) Back. I never do my legs, largely because it would effect my football and I'm not entirely bothered about my legs as they have enough mass anyway.

I tend to vary my bench presses - I like to vary upper/flat and decline to make sure that I cover all of my chest. I can't see any flys in your above routine, I assume you do them though. I would suggest doing 4 sets of flies overall and splitting them into 2 sections. Do 2 sets of lower cable flys and then 2 sets of chest height/upper cable flys.

I hardly see anyone doing lower cable flys, however I get the best 'pump' in my chest when doing them.


GL getting on my level.

flys are very good for chest, flys build a bigger chest, not benching contrary to popular blief

[$Membs]

http://images.wildammo.com/wp-content/uploads/2012/01/zKI9T.gif

[$The Wolf]

Membs, on 10 April 2014 - 12:26 PM, said:

http://images.wildammo.com/wp-content/uploads/2012/01/zKI9T.gif

LOLLLL

[$Weak]

Looks good, and nice numbers for your weight

Too stronk

I'll post mine sometime soon!

[Josh Rambo]

Chest/Tris
Back/Bis
Legs
Shoulders
Bis/Tris
Off
Repeat

I hit arms a lot due to the fact that I'm naturally long limbed/skinny with a broad figure.

[$Merk]

You guys are huge.

[$The Wolf]

Josh Rambo, on 10 April 2014 - 06:22 PM, said:

Chest/Tris
Back/Bis
Legs
Shoulders
Bis/Tris
Off
Repeat

I hit arms a lot due to the fact that I'm naturally long limbed/skinny with a broad figure.

I have the same problem, I feel you.