Routine, Is it worth keeping to?

[GMAN]

Hi guys im new to this site, been looking around seems pretty cool. I started picking up weights a few months ago (literally just picking them up didnt have a clue what i was doing). For a while i was just doing curls everyday lol, now im curling quite alot my mate reckons. Anyways... a friend of mine gave me this routine to do he says its reasonably good for getting a big upper body if i keep to it (big arms, chest, shoulders) and all that. Im on day3 so far and it seems like a pretty good workout. Im wondering if i keep to it will i start getting big arms and chest they are the main 2. I'l post it up now please can you tell me what you guys think... thanks for any info..






Day1
Barbell Curls - 7reps,6reps,5reps,4reps 45kg 99 lbs

Concentration Curls - 6reps

Chin Ups - 10reps,8reps,6reps

Upright Row - 6reps 30kg 66 lbs

Overhead Tricep Extensions - 10reps,8reps

Sit Ups - 50reps

Bent Over Flye - 8reps

Dumb Bell Shrugs - 8reps





Day2
Bench Press - 8reps,7reps,7reps,6reps

Dumb Bell Flys - 8reps,6reps

Deadlift - 8reps

Arnold Press - 5reps

Push Ups - 15reps

Dumb Bell Flys - 6reps

Deadlift - 4reps





Day3
Barbell Curls - 7reps,6reps,5reps,4reps

Concentration Curls - 6reps

Chin Ups - 10reps,8reps,6reps

Upright Row - 6reps

Overhead Tricep Extensions - 10reps,8reps

Sit Ups - 50reps

Bent Over Flye - 8reps

Dumb Bell Shrugs - 8reps






Day4
Bench Press - 8reps,7reps,7reps,6reps

Dumb Bell Flys - 8reps,6reps

Deadlift - 8reps

Arnold Press - 5reps

Push Ups - 15reps

Dumb Bell Flys - 6reps

Deadlift - 4reps





Day5
REST





Day6
Barbell Curls - 7reps,6reps,5reps,4reps

Concentration Curls - 6reps

Chin Ups - 10reps,8reps,6reps

Upright Row - 6reps

Overhead Tricep Extensions - 10reps,8reps

Sit Ups - 50reps

Bent Over Flye - 8reps

Dumb Bell Shrugs - 8reps






Day7
Bench Press - 8reps,7reps,7reps,6reps

Dumb Bell Flys - 8reps,6reps

Deadlift - 8reps

Arnold Press - 5reps

Push Ups - 15reps

Dumb Bell Flys - 6reps

Deadlift - 4reps






Day8
Barbell Curls - 7reps,6reps,5reps,4reps

Concentration Curls - 6reps

Chin Ups - 10reps,8reps,6reps

Upright Row - 6reps

Overhead Tricep Extensions - 10reps,8reps

Sit Ups - 50reps

Bent Over Flye - 8reps

Dumb Bell Shrugs - 8reps







Day9
Bench Press - 8reps,7reps,7reps,6reps

Dumb Bell Flys - 8reps,6reps

Deadlift - 8reps

Arnold Press - 5reps

Push Ups - 15reps

Dumb Bell Flys - 6reps

Deadlift - 4reps






Day10
REST




Start from day1.....

[getfit]

ummm, way toooooooooo much going on,you're only working upper,where's your lower body workout

[greathuskie]

take your routine and burn it

WBB #1 will give you a hell of a lot more gains then that

[GMAN]

I dont understand how thats way to much, it barely takes me an hour.

[getfit]

son, work your lower body, it's way too much

[GMAN]

I dont even know how to do nearly all the moves on WBB1 routine. Thanks for the help but im just gonna stick to it for a while... my mates been doing that for 3months and hes gone alot bigger..

[getfit]

IMHO, you'll also get bigger by working your lower body, you need to balance out upper/lower

[GMAN]

Alright i'l look into it thanks, what does IMHO mean ?

[getfit]

in my honest opinion

[GMAN]

Lol k. The main thing i want to improve is my bench and ive noticed if i dont do it as much i get weaker, so thats why i do alot of chest moves. Same with curling aswell i get weaker...

[getfit]

how's your diet looking like?

[GMAN]

I eat alot of stuff like salmon, chicken - alot of food basically, easily 6meals a day. Plus i take this protein shake twice a day and creatine. I havent really got a set diet..

[Nosaj]

Your tricep is 2/3 of your arm. If you want a big bench, get big triceps. If you're in LOVE with the idea of overtraining your arms, then get some massive triceps, not biceps. Technically you should only need ONE day IF THAT per split for arms, you should be hitting them hard enough with all your other compound movements. Your mate might be big from doing this routine, but you will get BIGGER from doing WBB#1... try it out, it was made by bodybuilders FOR bodybuilders. Chest is awesome and all, but big legs is just as impressive, don't lose sight of your largest muscle groups due to upper body vanity!

[GMAN]

Thanks for the info man. Yea ive heard alot that big triceps make ur arms alot bigger but i dont know any good exercises to do for them like on their own, all i do is overhead tricep extensions. Do you know any good single tricep movements i can do? Plus yea i do want to get better on the bench...

[Nosaj]

You don't get BIG from single muscle exercises as you do from COMPOUND movements. Skullcrushers, overhead tricep extentions, weighted dips, pushdowns and close grip bench press are all AWESOME tricep exercises, and realistically the only ones you need to do until you reach a plataeu (which if your diet and sleep are in order, won't be an issue for a long time).

[Songsangnim]

Thanks for the info man. Yea ive heard alot that big triceps make ur arms alot bigger but i dont know any good exercises to do for them like on their own, all i do is overhead tricep extensions. Do you know any good single tricep movements i can do? Plus yea i do want to get better on the bench...

Close grip bench and dips (preferably weighted) will build your triceps.

And if you want big arms and a chest, you should work your legs. How many times do you see people with a huge chest and arms but scrawny legs? Working your ENTIRE body stimulates it more than working just two muscle groups. Unless you have very good genetics your body will only permit a certain amount of growth in one or two areas if you are not working the rest.

[GMAN]

Ok thanks. I like the idea of close-grip bench as the others seem awkward so im definetly going to start doing that. With close grip bench is it harder to lift than normal flat bench (i presume so) should i lower the weight alot. Im going to try 2moro anyway.... Ive heard you really should be working the legs but what are good exercises for them (i hate squats btw and ive heard they r the best for legs)

[GMAN]

**** i just had a go of the close-grip bench now. How the hell r u supposed 2 put it back down properly lol - if u know wot i mean. i had to slide my hands across the bar.. do u need a spotter? But definetly felt good on the tris i must admit... feels like theyve never been used b4.. thanks..

[GMAN]

Or im i just stupid and should have had my hands closer together? lol - and then put it down..

[jack_of_all]

dont grip too close. if you have your hands touching its a JM press, which is a decent exercise but one where your not meant to go all the way to your chest. i cant really tell what your describing but it sounded a bit like that.

btw, i always thought IMHO meant In My HUMBLE Opinion. are you sure about that getfit??

most of the exercises youll ever need can be found in these places (exrx net covers pretty much everything):

http://www.exrx.net/Lists/Directory.html
http://www.crossfit.com/cf-info/excercise.html
http://www.abcbodybuilding.com/slide...id=16&subId=37
http://strengthtraining.asimba.com/f...e_group68.html

[GMAN]

thanks man... My hands were like 6inches apart and i couldnt really touch my chest, it seemed awkward but defiently blasted my tris i could tell. Seems hard to get good form though... is it supposed 2 be like that?

[Songsangnim]

Ok thanks. I like the idea of close-grip bench as the others seem awkward so im definetly going to start doing that. With close grip bench is it harder to lift than normal flat bench (i presume so) should i lower the weight alot. Im going to try 2moro anyway.... Ive heard you really should be working the legs but what are good exercises for them (i hate squats btw and ive heard they r the best for legs)

Squats are good, but they are not the be-all-and-end all. Some other good exercises for legs are: leg press, deadlifts, DB lunges and extension/leg curl supersets.

As for close-grip try it with your hands about a foot apart. Lower the weight until you can lift it off and put it back with your hands staying put. Then once you are comfortable with it, you can start increasing the weight. Were I you, I'd try some weighted dips as well. Do these with your head up, in a straight line with your spine.

[TJH]

I dont even know how to do nearly all the moves on WBB1 routine. Thanks for the help but im just gonna stick to it for a while... my mates been doing that for 3months and hes gone alot bigger..

Why ask for peoples opinions if you not going to be open to suggestions?

-Tim

[Meat_Head]

LOL wow... that's terrible. Why do people who know nothing about lifting try to design their own routines?

[jtteg_x]

on glose-grip bench press, you want a grip so that your wrist still has support as you bring the bar down to your chest. for me, i usually have 12"-14" apart...basically where the grip threads start on the bar itself.

and i agree with what others have mentioned...change up your routine and/or work on your legs.
would you want to build a house on a platform of twigs?