| You are Unregistered, please register to gain Full access. | 
|
| You are Unregistered, please register to gain Full access. |
|
 |
 |
 |
| Supplement Store | Forums | Main Site | News Blog | Photos | eBooks |
|
|||||||
| Photo Gallery | Register | Members List | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: LG Sciences |
|
|
|
Thread Tools | Search this Thread | Display Modes |
07-08-2006, 08:47 AM
|
#1 |
|
Registered User
Join Date: Apr 2006
Posts: 3
|
Help! Need an upper body routine
Hey whats up? well i have been working out for about 8months now and i am kinda lost in different routines. I dont know what is kinda routine to stick with. Im looking to build my upper body and I was hoping that someone could help me with a 4-5 day routine? Like Ive been reading and there are so many routines out there that I dont know which is the best?
 Plz Help! My weight is 238 and im 22 years old. Also if someone could give me some insite on what kinda of supplements to take? I was looking at N02 or NO-explode? Thanks!! |
|
       
|
|
07-08-2006, 12:09 PM
|
#2 |
|
iwillmakeyousmelltheglove
Moderator
|
Good diet will do more for you than any supplements that have ever existed. Check out the diet forum for some useful info on that.
Most routines are about 3 days a week, but its a bad idea just to train upper body. Check out the pinned (sticky) topics at the top of the training forum for articles on how to design various types of programs. Read all you can from the other topics too, and try to come up with something to suit your goals. People here have no qualms about critiquing a routine or diet, but respect you for trying to come up with something yourself first  .And welcome to IM! You wont regret joining.
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
|
|
|
|
07-08-2006, 10:49 PM
|
#3 |
|
Registered User
Join Date: Apr 2006
Posts: 3
|
thnx Gazhole for the input..I will most def take alook at the other forums and take alook at some of the other routines. You know of any sites or any posts that could help me?? thnx again!
|
|
|
|
|
07-09-2006, 09:11 PM
|
#5 |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,615
|
Check out the stickies in this section and the diet section. After you read through and come up with a training program come back and post it. We will help you refine it.
The only time it's bad to feel the burn is when you're peeing...
Belligerent Bovine badass YouTube Videos |
|
|
|
|
07-09-2006, 09:50 PM
|
#6 |
|
Registered User
Join Date: Apr 2006
Posts: 3
|
Day 1 (mon) Chest & triceps
Single arm bench: (one arm push) 2x 5 to7 Free weight bench: (note: 50pds) 2-3 10 to 12 Incline bench: (Note: 45pds) 3 6 to 8 cable fly: (note: 50pds) 3 x10 (_---------------------triceps-----------------------_) french curl (Note: Superset 70 to 75pds) 4x 9 to 12 Press down (Note: superset 110pds) 4x 9 to 12 Run ( Note: 25-30mins) Day 2 (tues) Biceps & Shoulders,Back Side curls (note: 25 to 30pds last 2 sets do supersets) 4x 10 to 12 EZ-curls (note: 80pds) 4x 10 to 12 alternate grip hammer (Note: curl to reverse-- 25pds) 4x 10 to 12 (_-------------------Shoulders & Back----------------------_) Cable row (note: 100pds) 3 to 4 12 wide to narrow grip pulldown (note: 115 to 120) 3x failure underhand grip pulldown ( note: 115 to 120) 3x failure pendulim crunches 3x failure Military press (Note: 3 sec hold, 55pds) 3x 10 to 12) Day 3 (weds) Run (Note: 25 to 30mins) Day 4 (thurs) Chest & triceps Bench ( note: 110pds) 4x 5 to 6 decline bench press ( Note: 30 to 40) 3x 10 to 12 up-pull cable fly ( note: 45 to 50pds) 3x 10 (_---------------------triceps-----------------------_) french curl (Note: Superset 70 to 75pds) 4x 9 to 12 Press down (Note: superset 110pds) 2x 9 to 12 dip superset (note: do 2 and 2 press down)2 failure Day 5 (Fri) Biceps & shoulders side curls (note: 25 to 30pds last 2 sets do supersets) 4x 10 to 12 EZ-curls (note: 80pds) 4x 10 to 12 alternate grip hammer (Note: curl to reverse-- 25pds)4x 10 to 12 (_-------------------Shoulders----------------------_) pull up to fly ( Note: pull ups 70 & fly 10pds) 3 to 4 12 wide to narrow grip pulldown (note: 115 to 120) 3x failure underhand grip pulldown ( note: 115 to 120) 3 failure pendulim crunches 3x failure Ok well this is my weekly routine that ive been doing...i guess i should of posted it before...also ive been looking at the dietary forums and i know to eat a good bit of food throughout the day..but the thing is, i dont have time to..i work all day and have little time to eat  soo is there anythin i can do? i take a protien shake with me (45g) but i dont get home til 8-9 at night and i dont eat and work out til then. what else can i do to get more into my diet.... |
|
|
|
|
07-09-2006, 09:54 PM
|
#7 |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,615
|
Read the stickies now. Your program needs help.
The only time it's bad to feel the burn is when you're peeing...
Belligerent Bovine badass YouTube Videos |
|
|
|
|
07-09-2006, 10:01 PM
|
#8 |
|
Member
Join Date: May 2005
Posts: 12,545
|
Here is a simple but good workout for a 7 day schedule
Upper day #1 Bench Press 4 sets Military press 4 sets Rows 3 sets Lat pulls 3 sets Dips 4 sets Lower day #1 Squats 4 sets SLDL 4 sets Standing calfs 4 sets off off Upper Day #2 Incline DB press 4 sets DB press ( delts) 4 sets BB rows 3 sets Lat pulls 3 sets DB curls 3 sets Lower day #2 Dead lifts 3 sets Leg press or squats 3 sets calf raises 3 sets off |
|
|
|
|
07-09-2006, 10:18 PM
|
#9 | |
|
Registered User
|
Quote:
can't go wrong with this one. 
"I don't like small cars or real big women, but somehow I always find myself in 'em" - KR
|
|
|
|
|
Linear Mode
