Originally Posted by samwill226
Hey guys I know you see soooo many of these that it get's old. I have a 3 day routine that I have for upper body, I'm kinda new to this (6 mos.) and I wanted to see if I'm ok or not. It's not near as long as some others I have seen so it should be easy to critique. Diet I know always comes into play, so yes I eat alot of protien eggs for breakfast, two helpings of fish, beef, or chicken (no not burgers, Long John Silver or KFC) and usually one of the three for dinner opposite of lunch. I take in any protien I'm missing through shakes, and I am taking Celltech Creatine pre and post work outs. I know I need more calories, but I need to drop weight especially in my chest so I am flirting with a 2,500 calorie diet on non-workout days, sometimes if my body tells me I need more, I don't fight it, but I do it with low fat snacks like fruits and what not. I am 6'0" and weigh in at 265 (where I have been at for 6 months despite being told I look much thinner, hasn't really budged?) which sounds fat and I admit I have fat. But just to give you some idea, no one ever believes I weigh that much and i often have to prove it. I am also very active.
Ok here we go:
I usually switch days around every few weeks to keep things diffrent and I add and subtract things as I find that I want to try them. I also move around Dumbbells, and Barbells usually barbell for chest and Dumbbell for arms.
Monday:
Incline Press 4 X 10 drop sets to 3 on this workout
Incline Butterflies 3 X 10
Flat Press 4 X 10
Pullovers 4 X 10
Wednesday:
Incline Hammer Curls 3 X 10
Incline EZ Bar Curl 3 X 10
Military Press 3 X 10 Add side laterals x3
Close Grip Bench Press 3 X10 add skullkrushers
(Free weight version of the) Upright Row 3 X 10 drop as you are doing traps on sunday
Also does sitting keep your back from helping you cheat? because I have been failing often in the seated position for curls?
Sunday:
Lat Tower pull downs: add deads
Wide Grip 3 X 10 pulldowns??
Under Hand 3 X 10 drop for pull-ups
Standing Straight Arm 3 X 10
Dumbbell Rows 3 X make them bar rows
Shrugs until failure add your Upright Row here if you want, x2
i take it that your tanning in a gym if you are you have no reason not to squat or dead lift get them done dude there well worth it...
you could do it like this
mon,, chest should
tue,,off
wen,,legs bis,,
thu,,off
frid,, back tris,