I need help making a chest/back/arm day I work all my upper body the same day normaly

[stonev16]

Hey yall..... I need some help as I have a limited amount of things to work out with..... I have a pretty good collection of freeweights but no bench.....no squat rack.....I do have a oldschool chest fye and bench press combo machine....Its by formula and its called a "station 2" So i basicly have free weights and a machine for chest fyes and bench presses. In my free weights I have dumbells and barbells but no ez curl bar......I do have plenty of weights tho..... Any help is greatly apreciated... I currently do

military presses- a/b 3 or 4 reps of 3 to failure (maxed out on weight)
curls-5+ reps of 25 on each arm
concentrated curls 1 r 2 reps of 10-20
chest fyes-1 r 2 reps of 60
dips-2 reps of 30
push ups- 70 touching my nose (recently got there from 60)
15-20 one handed push ups on my right arm, like 5 max on my left
barbell rows 1-2reps of 10 (maxed out weight)
I usualy toss in 6" wich i hold for 3 mins cause i hear u can work ur abs like every time u work out.

( if I'm not about to pass out when i'm done witht these i go over a few of the free weight sets and some of the push ups more.

 

[stonev16]

Thanks for any help you can give me.... I usualy just do this in a mixed up order every other day.

 

[tryintogetbig]

why are you doing upper body in one day, can you split it up into two days?

 

[tryintogetbig]

I recomend going out and buyin a cheap bench, before i got a gym mebership, i use to use a wooden bench that we had at the kitchen table and would throw a rag over it.

Chest -
machine press
Dumbell bench press
Dumbell Flys
Pullovers
dips -

Shoulders-
military press
upright rows
DB arnold presses
DB lat raises
DB front raises
DB bent lat raises - for rear delts
BB or DB shrugs

Back -
Dead lifts
BB Rows
One arm DB rows

Biceps-
BB Curls
Hammer Curls
Concentration curls

Tri-
Close grip presses
lying DB extentions
Dumbbell kickbacks
One arm standing tri extentions


Currently i do chest shoulders and tri one day then back an d bi the next day try that, it would be better than cramming it all inot one day


also stone where are you in NC

 

[stonev16]

Thanks for the routine I'll start usin it. I live neer raleigh

 

[stonev16]

thanks soooo much

 

[tryintogetbig]

ohh cool my parents live in cary, i live right by the airport in morrisville

 

[ChrisROCK]

60 reps of flyes? I think you need to increase the poundage a little bit...

 

[KarlW]

Clean the bar and do front squats.
Do lunges with the DB's.
Stiff leg deadlifts with the bar.
Calf raises with DB's one leg at a time.

 

[stonev16]

Thanks yall ur imput is greatly appreciated. Thanks for contributin.....

 

[Uzi9]

I recomend going out and buyin a cheap bench, before i got a gym mebership, i use to use a wooden bench that we had at the kitchen table and would throw a rag over it.

Chest -
machine press
Dumbell bench press
Dumbell Flys
Pullovers
dips -

Shoulders-
military press
upright rows
DB arnold presses
DB lat raises
DB front raises
DB bent lat raises - for rear delts
BB or DB shrugs

Back -
Dead lifts
BB Rows
One arm DB rows

Biceps-
BB Curls
Hammer Curls
Concentration curls

Tri-
Close grip presses
lying DB extentions
Dumbbell kickbacks
One arm standing tri extentions


Currently i do chest shoulders and tri one day then back an d bi the next day try that, it would be better than cramming it all inot one day


also stone where are you in NC

lol LOL hahahahhahha