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Thread: best upper body routine?

  1. #1
    Wannabebig Member
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    best upper body routine?

    want to increase my bench, whats the best bench program/routine you can recommend me

  2. #2
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    The bench involves your chest, triceps, shoulders, etc...

    You need to construct a routine that incorporates all of these things. Your best bet is to do a 3 to 4 day full body split. You will increase your bench if your body is growing as a whole. Don't limit yourself to a "chest only" routine. What does your current routine look like?
    "The only easy day was yesterday."

  3. #3
    Wannabebig Member
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    although my routine changes because i dont do EXACTLY the same thing every week, right now its somewhat along these lines:

    Monday
    -Bench (workout routine my coach gave me)
    -Chest machine 3 x 10
    -Bicep curls 3 x 10
    -Bicep machine 10, 8 , 6 , 4
    -calf machine 15, 12, 10, 8

    Tuesday
    -incline (same as bench routine but 30 lbs less)
    -tricep pulldowns 3 x 10
    -tri machine 3 x 10
    -narrow grip bench 1 x 15

    wed
    -shoulders (dumbell)
    -deadlift 3 x 10
    - curls 1 x 10
    cardio (one of the machines for atleast 20 min)

    thu
    -same as monday, except instead of chest machine i use the rubber pully things and do a chest workout (if that makes sense)

    friday
    -same as tuesday

    i think im probably about to get called an idiot lol but please, let me have it and change anything you think i should

  4. #4
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    You're missing rows, OH presses, squats, chin ups, etc...

    You're using too many machines. You're routine is NOT good. I'd recommend reading up on and then doing one of the following routines ~>
    Baby Got Back
    Bill Starr's 5x5

    These are a lot more optimal than what you're doing now and I guarantee you if you stick with one of the above routines, your bench will go up. Make sure your diet is in order, as well. Check out the "Best of" links in my signature.
    "The only easy day was yesterday."

  5. #5
    Senior Member 8.8's Avatar
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    Quote Originally Posted by bradleykavin View Post
    although my routine changes because i dont do EXACTLY the same thing every week, right now its somewhat along these lines:

    Monday
    -Bench (workout routine my coach gave me)
    -Chest machine 3 x 10
    -Bicep curls 3 x 10
    -Bicep machine 10, 8 , 6 , 4
    -calf machine 15, 12, 10, 8

    Tuesday
    -incline (same as bench routine but 30 lbs less)
    -tricep pulldowns 3 x 10
    -tri machine 3 x 10
    -narrow grip bench 1 x 15

    wed
    -shoulders (dumbell)
    -deadlift 3 x 10
    - curls 1 x 10
    cardio (one of the machines for atleast 20 min)

    thu
    -same as monday, except instead of chest machine i use the rubber pully things and do a chest workout (if that makes sense)

    friday
    -same as tuesday

    i think im probably about to get called an idiot lol but please, let me have it and change anything you think i should
    leg days!!!!!!! do i have to say it again

    big legs are HOTTT!!!!
    Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."

    He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

    Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.

    Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"

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