29 replies to this topic

[$Toxine]

So I've been going to the gym for the past week and feeling pretty motivated. I plan to go to the gym 4-5 days a week so help me out with a day by day routine of the week for my upper body (I've already got my leg routine). I'm doing my own research but personal experience/advice goes a long way.

Just give me an exact upper body work out routine throughout the week along with the exercises where I'll hit all the necessary muscle groups throughout the week.

Example

Spoiler

This isn't my actual routine. Just an example.

Sunday : Chest/Biceps
Monday : Back/Triceps
Tuesday : Closed
Wednesday : Shoulder/Traps
Thursday : Chest/Biceps
Friday : Forearms
Saturday : Legs

Template

Sunday :
Monday :
Tuesday : Closed
Wednesday :
Thursday :
Friday :
Saturday :


If you have any better routines/tips/etc please post them and help a nigga out.

[$Jasper]

Sorry I only lift my right hand.

[$Toxine]

@$Merk @ @$Fatal @$Zack @$SwanZiE @$Neal @not toeknee

[Victory]

Sunday : Chest/Biceps
Monday : Back/Triceps
Tuesday : Closed
Wednesday : Shoulder/Traps
Thursday : Chest/Biceps
Friday : Forearms
Saturday : Legs

One thing i'm really strong on is taking breaks. Go every other day especially if u a new comer, i feel like it's really underrated lol.
Why would you go on a friday JUST to do forearms??? Your forearms get used a TON in bicep exercises and deadlifts. Don't really need.

You can try a back/tri chest/bi and then shoulder workout, i FAR prefer the traditional P/P/L split.

I would say:




Sunday :
Monday : Chest/Triceps/Shoulder
Tuesday : Rest
Wednesday : Back/Biceps
Thursday : Rest
Friday : Legs/Abs
Saturday : Rest
however, sticking to a 7 day thing seems like a gay idea for me personally. For example, you could go sunday then again tuesday. I like to just go every other day for example.

For Push day (chest/tri/shoulder) i'd do something like:

PecDec
Barbell Bench Press
Dumbbell Incline Press
Machine Overhead Dumbell w/e
Chest Cable Fly

Overhead Press (great for developing a good core and shoulders)
Lateral Raises (machine)
Cable lateral raises
Rear pec dec.
Lying down i do something for the back of my shoulder can't remember the exact name.

Tricep Pushdowns (with a bar, don't like rope)
Skull Crushers and close grip bench down superset.




Due to the Incline Press hitting your shoulders ALOT i don't do alot of front delt work at all. One exercise i normally do.
The triceps are also used heavily in ur chest/shoulder work.

Back/Bi's honestly i'd look at some of Scottherman's videos or athleanx's, my back isn't that developed and im still changing mine up figuring what works etc so i won't give you any advice on that.

@$SwanZiE @$Zack can give you some great advice.
Look up Athleanx and Scottherman, Jeff Nippard aswell. All great and factual videos (no broscience).

[$Toxine]

Thank you son @Victory. Great input.

The example I put is just a guideline, I have no set routine yet.

[Victory]

Toxine, on 30 January 2017 - 05:39 PM, said:

Thank you son @Victory. Great input.

The example I put is just a guideline, I have no set routine yet.

My chest day is pretty much Calum Von Moger's with a few edits based on what I like personally. I'm on IRC/TS RN, hit me up.
@$Zack @$Fatal know alot more than me, however when ur just started out all u need to is eat sleep and work right.

[$Fatal]

Split looks a bit weird.  If you want a 6 day split I'd manage it a bit differently, by focusing 1 major muscle group a day.

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Abs/Obliques
Friday: Shoulders
Saturday: Arms
Sunday: Off

Or do a push-pull split that I used to love.  It enables you to workout more frequently with the same optimal rest, starting the same routine a day prior each week.

Monday: Push --- Chest/Shoulders/Tri
Tuesday: Off
Wednesday: Pull --- Back/Bi
Thursday: Off
Friday: Legs/Abs
Saturday: Off
Sunday: Push
Monday: Off
Tuesday: Pull
Wednesday: Off
Thursday: Legs/Abs
Friday: Off
Saturday: Push
etc.

Biggest word of advice is don't neglect your diet.. if you want to gain mass you need to eat well.  You could workout as hard as you want, but if you don't eat right you won't be maximizing your results.  I could write you up a meal plan based on your BMR, if you'd like.

Regardless of the split you start with, over time you'll be incorporating more and more different aspects.  I've been through countless, countless splits that all worked to some extent.  As long as your focused on tearing apart each muscle group weekly, you'll be fine.

[$Lila]

@$Fatal @$Zack are the boys you need here

[$SwanZiE]

Day 1: Push day
--- Chest
- Dips
- Incline bench bench press
- Standing cable crossover (bending forward)
- Flys (flat bench)

--- Triceps
- Skullcrushers
- Close grip bench press
- Pushdowns (with the rope)

Day 2: Pull day (back, biceps)
-- Back
- Pull ups (wide grip)
- Pull ups (closer grip)
- Cable rows
- Light weight deadlifts

-- Biceps
- Regular curls
- Incline hammer curls
- Close grip barbell curls

Day 3: Legs, shoulders
-- Legs
- Squats
- Leg press
- Lunges with dumbells
- Lying leg curls
- Calf raises

Shoulders:
- Overhead barbell press
- Upright barbell rows
- Side lateral raises
- Bent over rear delts

I do 3-4 sets per excersise, 12-10-8-max reps (start at 12, up weight, 10, up weight, 8. Last set I use light weight and do until I can't do any more reps).

The best advice I can give you is START A DIET TODAY. In my experience dieting is 60-70% of the work and training is about 30-40%. Only use supplements if you need them.

Also mix it up every 2 months or so. Find some new excersises or throw the order of them around.

Spoiler

Nobody cares about amount of weight you can lift, so focus on technique

[$Lila]

Also @Victory broscience vids are great, not factual but I enjoy them