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Old 05-25-2012, 04:51 PM   #1
gethuge69
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Default My Upper/Lower

Upper
Bench Press 4x8
Incline DB Press 3x10
DB Press 3x10
Chins 3xfailure
Tricep Pushdowns 4x10 Supersetted with.
Curls 3x15

Lower & Traps
Squat 3x10
Lunges 2x10
DB SLDL 3x10
Calf Raise 2x20
Face Pulls 3x20

Upper 2
Floor Press 3x10
Incline 2x10
Flys 2x15
Side Raises 3x10
DB Rows 2x15
Skull Crushers 2x10
Tricep Pushdowns 2x10 suppersetted with.
Curls 3x15

Lower & Traps
Deadlift 3x8-10
Leg Extensions 3x15
Leg Curl 3x15
Calf Raises 2x15
DB Shrugs 4x15

What do ya guys think.. i wanna start monday
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Old 05-25-2012, 06:10 PM   #2
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In my opinion, there is too much pushing in relation to the ammount of pulling that you are doing. You have 9 upper body pushing exercises and only 4 upper body pulling exercises. I would reverse those numbers, but that's just me.
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Old 05-25-2012, 06:22 PM   #3
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I would agree with Offroad here. Something simpler would probably be better.

There is a huge focus on chest in this routine and really a lack of pulling movements. Back is key!
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Old 05-25-2012, 07:37 PM   #4
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Huge thank you. I hear what you guys are saying. There is more chest emphasis because my chest needs to be brought up.. I made some changes, lessened some volume.. and decided I will try to keep increading my big 3 bench, squat and dead.. Keep them in 6-8 rep range and try to get them increased As much as possible. A bigger bench = bigger arms i'd assume, right?

And How does this look? I'd appreciate feedback. I hope this is better! If not, any corrections would help!

Upper
Bench Press 4x6-8
Incline DB Press 3x10
DB Press 2x10
Chins 3xfailure
Tricep Pushdowns 3x10
bench dips 2xfailure
Curls 3x15

Lower & Traps
Squat 3x10
Lunges 2x10
DB SLDL 3x10
Calf Raise 2x20
Face Pulls 3x20

Upper 2
Incline Bench 4x10
Flys 3x10-15
Skull Crushers 2x10
Tricep Pushdown 2x10
Side Raises 2x10
Lat Pulldown 3x10
Curls 3x15

Lower & Traps
Deadlift 3x8-10
Leg Extensions 3x15
Leg Curl 3x15
Calf Raises 2x15
DB Shrugs 4x15

Last edited by gethuge69; 05-25-2012 at 09:22 PM.
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Old 05-25-2012, 09:36 PM   #5
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Haha...It actually looks worse...
Now you now have 10 pushing and only 4 pulling exercises on your upper body days. If you were really advanced you may need that much pushing but you'd still need to balance the pulling. But something tells me you aren't advanced enough for that many pushing exercises, I'd cut some of it back...

This would get you a little more balanced with 6 and 4 and hit your chest from every angle.

Upper 1
Bench Press 4x6-8
Incline DB Press 3x10
1 Arm Db Row 3x15 3xfailure
Tricep Pushdowns 3x10
Curls 3x15

Upper 2
Shoulder Press 4x10
Bar Dips 3x10-15
Chin-ups 3 x max reps
Tricep Pushdown 2x10
Curls 3x15

Last edited by Off Road; 05-25-2012 at 09:49 PM.
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Old 05-25-2012, 11:39 PM   #6
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Quote:
Originally Posted by Off Road View Post
Haha...It actually looks worse...
Now you now have 10 pushing and only 4 pulling exercises on your upper body days. If you were really advanced you may need that much pushing but you'd still need to balance the pulling. But something tells me you aren't advanced enough for that many pushing exercises, I'd cut some of it back...

This would get you a little more balanced with 6 and 4 and hit your chest from every angle.

Upper 1
Bench Press 4x6-8
Incline DB Press 3x10
1 Arm Db Row 3x15 3xfailure
Tricep Pushdowns 3x10
Curls 3x15

Upper 2
Shoulder Press 4x10
Bar Dips 3x10-15
Chin-ups 3 x max reps
Tricep Pushdown 2x10
Curls 3x15
Thanks.. Unforently I need more chest volume as my chest is slowest to grow.. Also, when i've incoporated more tricep volume my arms grew the biggest they've been which i've done it like that.. Amyway I can make it more of a chest emphasis? Id rather start with 2 bench days, or 1 bench 1 incline.. I seem to respond well to volume.. my goal is aestetics but I know progression and stregnth are key components as well

Upper 1
Bench Press 4x6-8
Incline DB Press 3x10
1 Arm Db Row 3x15
Tricep Pushdowns 3x10
Curls 3x15

Upper 2
Incline Bench 3x10
DB Shoulder Press 2x10
Bar Dips 3x10-15
Chin-ups 3 x max reps
Tricep Pushdown 3x10
Curls 3x15

..How would that look, I took out 2 sets of millitary press and added in inclines.. I dont know if that would work or not.. Also, what about my medial delts?

Last edited by gethuge69; 05-25-2012 at 11:46 PM.
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Old 05-26-2012, 07:18 AM   #7
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Looks better.
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Old 05-26-2012, 10:12 AM   #8
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Thanks.. so this is perfect for size and aestetics? But what about medial delts? Like adding in side raises to first upper day?
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Old 05-26-2012, 10:28 AM   #9
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Originally Posted by Off Road View Post
Looks better.
Quote:
Originally Posted by gethuge69 View Post
Thanks.. so this is perfect for size and aestetics?
I said it was better, not perfect. There is no such thing as perfect. It would be benefitial to stop looking for the perfect routine that hits everything.

Looking through your past posts I think just sticking with a bench press and a shoulder press and just getting big-time-strong would serve you "best". But you also have to believe in your program and have fun doing it, so carry on.
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Old 05-26-2012, 10:32 AM   #10
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Quote:
Originally Posted by Off Road View Post
I said it was better, not perfect. There is no such thing as perfect. It would be benefitial to stop looking for the perfect routine that hits everything.

Looking through your past posts I think just sticking with a bench press and a shoulder press and just getting big-time-strong would serve you "best". But you also have to believe in your program and have fun doing it, so carry on.
Thanks Offroad. I appreciate the help. I will do it as we have it and just focus on adding as much weight to the bar as possible. And maybe sub in diff exercises at times, like skullcrushers for tricep pushdowns, or close grip bench oinstead of tricep pushdowns, or bench dips, etc etc.. hammer curls instead of regular.. I will cut down on my diet a little bit more and still try to add more more weight. Then, slowly clean bulk and try and add even more weight and look like a Natty Jay Cutler LOL

thanks again! excited to try this one this week

Edit- I learned a lot from this routine. One - make sure your routine is balanced with push to pull ratio.. And, instead of trying to add a bunch of different exercises to the routine.. Get really strong in a FEW exercises and you will grow!

Last edited by gethuge69; 05-26-2012 at 10:40 AM.
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