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  1. #1
    Registered User peterlondon1's Avatar
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    Upper body routine

    Not happy with my upper body routine ....suspect am wasting some effort - any views?

    Incline Barbell - warm up then 4sets * 190lbs * 4-6 reps
    Decline barbell - 3 sets * 225 Lbs - 5-7 reps
    Flat barbell - 3 sets * 190 Lbs - 5-6 reps

    should press machine - 3 * 190 Lbs

    superset of:
    3x Lateral raises - 10 reps
    3x Triceps push down - 10 reps
    3x Fly machine - 6-7 reps

    do this 3x per week - mon-wed-Fri

    takes @35mins which is good ...but not getting much better:

    Goals:

    225 * 6 incline bench and
    225 * 10 flat bench

    all views welcome
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    What does the rest of your upper body routine look like?
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  3. #3
    Registered User paulinkansas's Avatar
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    Originally Posted by TolerantLactose View Post
    What does the rest of your upper body routine look like?
    Maybe he has a large back because he swims.
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  4. #4
    Registered User peterlondon1's Avatar
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    Hi do a back and bicep routine and have short leg day too ...but my back seems fine
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    How does your rowing compare to your bench?
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  6. #6
    Registered User paulinkansas's Avatar
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    Originally Posted by peterlondon1 View Post
    Hi do a back and bicep routine and have short leg day too ...but my back seems fine
    The rep range seems too narrow i.m.o. I start at 12 reps for each exercise and increase the reps +1 each week until I hit 20 reps. Then I go back to 12 and add weight.
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    Registered User air2fakie's Avatar
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    Originally Posted by peterlondon1 View Post
    Hi do a back and bicep routine and have short leg day too ...but my back seems fine
    That's cause you can't see it. Funny how all the muscles you work out are only the ones you see in the mirror.
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  8. #8
    temporary illusion supramax's Avatar
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    Originally Posted by peterlondon1 View Post
    Not happy with my upper body routine ....suspect am wasting some effort - any views?

    Incline Barbell - warm up then 4sets * 190lbs * 4-6 reps
    Decline barbell - 3 sets * 225 Lbs - 5-7 reps
    Flat barbell - 3 sets * 190 Lbs - 5-6 reps

    should press machine - 3 * 190 Lbs

    superset of:
    3x Lateral raises - 10 reps
    3x Triceps push down - 10 reps
    3x Fly machine - 6-7 reps

    do this 3x per week - mon-wed-Fri

    takes @35mins which is good ...but not getting much better:

    Goals:

    225 * 6 incline bench and
    225 * 10 flat bench

    all views welcome
    I would have said to **** the chest presses, but if your goal is chest press proficiency you kinda have to do them. My upper body routine is muscle snatches that turn into power cleans and push presses when the weight gets to heavy to complete the lockout and finishes with some high pulls when the weight gets too heavy to clean. If you've got anything left, then do some renegade rows, floor presses and pullovers. Give it a try. 10-8-6 is a good warmup.
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  9. #9
    Registered User merlen90's Avatar
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    Thats what exactly I'm going to do tomorrow since I am not able to do my usual routine.

    Tomorrow I'm doing my Chest, back, triceps, and biceps. And my Legs/Shoulders another day. I got a busy week this week. I plan to stay at the GYM for 2 hours tomorrow. hahaha.
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  10. #10
    Registered User peterlondon1's Avatar
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    Originally Posted by supramax View Post
    I would have said to **** the chest presses, but if your goal is chest press proficiency you kinda have to do them. My upper body routine is muscle snatches that turn into power cleans and push presses when the weight gets to heavy to complete the lockout and finishes with some high pulls when the weight gets too heavy to clean. If you've got anything left, then do some renegade rows, floor presses and pullovers. Give it a try. 10-8-6 is a good warmup.
    thanks for the input - will add a few incline flys and pullovers and see how that goes
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  11. #11
    temporary illusion supramax's Avatar
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    Originally Posted by peterlondon1 View Post
    thanks for the input - will add a few incline flys and pullovers and see how that goes
    You're welcome. Depending on how (from the ground or from the hang) you do the muscle snatches and power cleans and push presses, you might just find that that is enough of a workout without the renegade rows, floor presses and pullovers.

    EDIT: Also, after the high pulls and again, depending on how (from the ground or from the hang), you do the first two exercises, you can finish with squats. This is my all time favourite way, except I use dumbbells and kettlebells: https://www.t-nation.com/training/ul...body-exercise/

    P.S. I recommend getting into the habit of doing deadhangs after squatting.
    Last edited by supramax; 05-06-2022 at 03:57 AM.
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  12. #12
    Crawling back under rock OldFartTom's Avatar
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    Originally Posted by TolerantLactose View Post
    How does your rowing compare to your bench?
    Mehh.. you can't see the rowius maximus looking in a big mirror and that's what matters - he's growing his chesticles, leave him be
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  13. #13
    Registered User peterlondon1's Avatar
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    Originally Posted by TolerantLactose View Post
    How does your rowing compare to your bench?
    supported chest row ...3 plates
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