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  1. #1
    Registered User jimmyjaimie's Avatar
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    Upper Body Focused Workout Routine?

    I am a quarterback so I never really went crazy working on getting a big chest or anything. But due to southern roots and doing more lower body, my legs are huge. Now, I don't care about being a quarterback and want to have a physique that makes me happy. Also as a request in the program I hate flat barbell bench and I love machines. Machines usually stimulate a lot for me while flat barbell bench I actually barely even feel in my chest. For reference this is my current physique:
    (streamable.com/503qnv)

    Also, I eat a very clean diet being a serious athlete but I don't know much about eating for mass
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  2. #2
    Registered User jaxqen's Avatar
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    Jesus, you really have big legs compared to your body.

    You could do a push, pull, push, pull 4 times a week

    Push - chest, mid and front delts, tris, quads

    Pull - back, bis, rear delts, hamstrings

    I wouldn't ditch legs completely, you can do some squats & rdl/stiff deadlifts with lower volume, while focusing more on upper.


    Also, you could do both barbell and machines, it doesn't have to be one or the other.
    I like to learn from the mistakes of the people who take my advice.
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  3. #3
    Registered User Chesticles2's Avatar
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    Start hitting the machines for upper body 3 days a week. You can continue to train legs 1x week when you're too sore for upper body training. Food consumption is the larger factor for body composition and genetically it seems the legs are dominant which shouldn't be frowned on. Progress takes times so stick to a program and then look back after 4-6 weeks on "are things changing the way you're expecting?" and if not, make new changes and try again. Bodybuilding is slow and takes months/years to achieve the "look" of the pro's. Recovery and food is where the gains will actually stick over the long term if you are consistently training.
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  4. #4
    The Grammar Nazi BG5150's Avatar
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    Just because you can't "feel" it in your chest doesn't mean it's not working. Don't confuse a pump, or burn or even post-workout soreness with an effective workout.

    Most machine only work in a fixed path and you will devolve into very little use of the stabilizers.

    Or, if you must, go ahead and use the machines for your benches. And arms. But us BB, DB and bodyweight for other stuff:

    Bent over rows with BB
    Shrugs and farmer walks with DB
    Military presses with BB
    DB rows
    Decline bench with BB
    Skull crushers with EZ BB

    Bodyweight:
    pullups/chinups with different grips
    pushups
    dips (add weight if you and do three sets of 12)
    --There are no stupid questions, just stupid people.

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    --The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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