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..

Chest
DB Bench Press - 15lbsX12, 20lbsX10, 25lbsX8, 30lbsX6, 30lbsX12
DB Flyes - 25lbsX12
Shoulders
Seated Press - 10lbsX12, 15lbsX10, 20lbsX8, 25lbsX6, 15lbsX12
Side Raises - 15lbsX12
Back
Rows - 15lbsX12, 20lbsX10, 25lbsX8, 30lbsX6, 25lbsX12, 20lbsX12
Triceps
Seated Extentions - 10lbsX12, 15lbsX10, 20lbsX8, 25lbsX6, 20lbsX12
Lying Extentions - 15lbsX12
Biceps
Seated Curls - 10lbsX12, 15lbsX10, 20lbsX8, 30lbsX6, 15lbsX12,
Standing Curls - 15lbsX12

I would change everything but before I go there where are the legs?

Goals
 

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
Lunges
straight legged dead lifts for hamstrings
All of them 4 sets to max weight

Day3 off

Day 4 back and tri's

do some chin up's to max
Dead lifts
one arm rows using dumbell
pull overs
3 sets each to max

tri's
single dumbell behind head
or you can do one heavy with both hands
kick backs
you can probably do some kind of dip with your arms behind you on a bench.

3 sets to max

Day 5)
shoulders and traps
military press
side lateral raises
front raises
upright rows
shrugs
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.

- Doing different routines is good, provided it's every 3-4 weeks minimum. Periodization should only take place when your gains start to slow to a halt. You should stick to a certain routine for at least a month. If you keep switching exercises, you won't be able to track progress.

-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?

Just positive muscle failure. You should be able to get that last rep with minimal help. I don't believe in forced reps.

Not really. I always end my reps on a negative. It causes more muscle hypertrophy. After I usually hit my 8 rep (barely), I slowy bring it back down provided I have a strong spotter.

What I meant was that after I hit positive muscle failure on say 8 reps, I don't just rerack it on the top of the press like everyone else does. Instead, I bring it back down and rack it from there. Granted, this only works on either dumbbells or the smythe machine. That's why I use the smythe machine now on incline presses and military presses. Try it out. The burn you get is unbelievable.

Say I do incline smythe. I barely got my eighth rep with a light spot. Now, instead of just racking it at the top (arms outstretched), I lower it back down and rack it at the bottom of the movement. Doing this method allows for greater hypertrophy.

Actually, I'm doing a different type of training...Check it out in my DC Journal. Mostly rest/pausing which f*cks me up ten times more than anything else I ever done! I made it noob proof just for you. I explained everything in there Barney style for anyone who doesn't understand the basic concept. ;)

Sounds great. Yeah, I'm training every other day and it definately beats 5 straight days! Twice as sore too.