Weightlifting, Bulking Up and Other Fitness Topics (Part 2)

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  1. #1 Weightlifting, Bulking Up and Other Fitness Topics (Part 2) 
    Supervisor Go Pre's Avatar
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    It's been some time since I posted anything in this section. What is posted below is the routine I follow for my upper body strength training and development.

    Chest Day:
    1. Bench Press- 5 sets of 5 reps
    (or a plateau workout in which you do sets of 12 reps, 10 reps, 8 reps, 6 reps, 4 reps and 2 reps increasing the weight by 10lbs as you complete each set)
    2. Incline Bench Press- 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps
    3. Incline Dumbbell Press- 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps
    4. Incline Dumbbell Flys- 3 sets of 10 reps
    5. Front Lateral Raises- 2 sets of 8 reps
    6. Side Lateral Raises- 2 sets of 8 reps
    7. Ab Work

    Back Day
    1. Dead Lifts- 3 sets of 8 reps
    (or a plateau workout in which you do sets of 10 reps, 8 reps, 6 reps and 4 reps increasing the weight by 20lbs as you complete each set)
    2. T-Bar Rows- 2 sets of 12 reps, 1 set of 10 reps and 1 set of 8 reps
    3. Lat Pull Downs- 3 sets of 10 reps
    4. Good Mornings- 3 sets of 5 reps
    5. Low Rows- 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps

    Shoulder Day
    1. Barbell Military Press- 2 sets of 8 reps, 1 set of 6 reps
    2. Dumbbell Military Press- 2 sets of 8 reps, 1 set of 6 reps and 1 set of 4 reps
    3. Clean and Press- 1 set of 10 reps, 1 set of 8 reps, 1 set of 6 reps
    4. Lateral Raises- 1 set of 8 reps for front raises and 1 set of 8 reps for side raises
    5. Pull Ups (palms facing away from your body)- 3 sets of as many as you can do until failure.

    Biceps & Triceps:
    1. Tricep Pull Downs- 3 sets at 10 reps
    2. Dips- 3 sets of as many as you can do until failure
    3. Barbell Curls- 3 sets at 10 reps
    4. Dumbbell Curls- 3 sets at 8 reps
    5. Close Grip Bench Press- 4 sets at 12 reps
    6. Hammer Curls- 3 sets at 8 reps
    7. Ab Work

    I can't really recommend weights that you should use because I don't know what you're capable of. All I can say is that every set should be difficult. The last reps should be hard to bang out. Use spotters to help you do them if necessary. I'll message you advice, reasons to do things and tips in the next couple days. Feel free to ask any questions about what weight I think you should use based on what you're currently using, what weight I use for each, what you should do if you cannot do certain exercises, etc.
    Last edited by Go Pre; 06-22-2009 at 10:06 PM.
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Weightlifting, Bulking Up and Other Fitness Topics (Part 2)