check out my UB routine
I've only been lifting for a month now and my routine is nothing special (I just workout at home with dumbbells) but I figured I'd post it up to see if anyone thinks I should change anything. My routine is derived from the BFL program so if you're familar with that you will probably understand it better. It takes me about and hour to do and I give myself 2 rest days inbetween workouts. Here it is in the order I do it..
DB Bench Press - 15lbsX12, 20lbsX10, 25lbsX8, 30lbsX6, 30lbsX12
DB Flyes - 25lbsX12
Seated Press - 10lbsX12, 15lbsX10, 20lbsX8, 25lbsX6, 15lbsX12
Side Raises - 15lbsX12
Rows - 15lbsX12, 20lbsX10, 25lbsX8, 30lbsX6, 25lbsX12, 20lbsX12
Seated Extentions - 10lbsX12, 15lbsX10, 20lbsX8, 25lbsX6, 20lbsX12
Lying Extentions - 15lbsX12
Seated Curls - 10lbsX12, 15lbsX10, 20lbsX8, 30lbsX6, 15lbsX12,
Standing Curls - 15lbsX12
I would change everything but before I go there where are the legs?
there are such things as goals... with your routine excluding legs... seems like ur just trying to get in shape for the summer... if you want to get bigger leaner and stronger, boost up the weight on chest days and always do different routine... feel your muscle on every rep.. you have to be sure that you are doing it correct... ex: a guy benches 315 what does that proves? most likely he is using his back... so really its not how much u can do its all on the form... but form and perfect weights = results... so you think about what u want to do...
Where are da legs?
This post was only supposed to be about my "UB" (upper body) routine like it said in the title but it just so happens that I really don't do any lower body weight training. The only workout my lower body gets is when I do cardio because I don't have any equipment besides dumbbells to work with. I know there are things I can do without weights but I havn't had time to put together a lower body routine. I will eventually. Dr X if you think I should change everything in my upper body workout then please give me an idea of what I should do. Remember I'm only working with dumbbells though.
Day 1) chest and bi's
flat bench after you warm up you want to work your way up to has heavy as you can go. This means not stopping at 10,8 whatever. If you only get 3 that's fine.
Flat bench 3 sets
incline bench 3 sets and
flys 3 sets
Bi's standing dumbell 3 sets
seated db 3 sets
concentration curl seated 3 sets
Day 2 legs
You can squat using dumbells
straight legged dead lifts for hamstrings
All of them 4 sets to max weight
Day 4 back and tri's
do some chin up's to max
one arm rows using dumbell
3 sets each to max
single dumbell behind head
or you can do one heavy with both hands
you can probably do some kind of dip with your arms behind you on a bench.
3 sets to max
shoulders and traps
side lateral raises
3 sets each to max
Day 6 rest
you can rest on day 7 or you can start here and repeat.
There are many other exercises you can do as well but this would get you going.
-I bench 315 for at least 7 reps with perfect form without a spotter. Bad example...Regardless, form does play a important part yes, but, if you have to put a little body english into an extra 2-3, you'll gain more muscle and it'll be more beneficial than to just quit after say 5 with "perfect" form.
i agree thats what cheat curls are for and things like that. impressive numbers too i know i cant put up that much
-I bench 315 for at least 7 reps with perfect form without a spotter. Bad example...Regardless, form does play a important part yes, but, if you have to put a little body english into an extra 2-3, you'll gain more muscle and it'll be more beneficial than to just quit after say 5 with "perfect" form.[/QUOTE]
Amen Brother :eek:
Thanks for taking the time to type that up for me. I'm going to give it a shot. One question though are you saying I should do each set till failure?
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