My Gym Routine

Shikkaka

Shikkaka

Shikkaka

Soldato
Joined
10 Jun 2003
Posts
2,916
Location
Nottingham
I'm doing 3 sets of 10-10-8 on the following. Just testing the water with what weights I can manage at the minute but once I've made note I'm going to try and up them on a weekly basis.

Day 1 - Biceps and Chest

Z-Bar Curl
Hammer Curl
Bicep Curl
Incline Seated Bicep Curl
Olmypic Bar Bench Press
Incline Dumbell Bench Press
Decline Dumbell Bench Press
Dumbell Flys

Day 2 - Triceps and Back

Handle Tricep Extension
Bar Tricep Extension
Skull Crushers
Close Grip Bench Press
Seated Lat Pulley Row
Wide Grip Pull Down
Seated Vertical Row
Close Grip Pull Down

Day 3 - Shoulders and Legs

Dumbell Shoulder Press
Lateral Raise (Side)
Front Raise
Upright Row
Squats
Leg Curl
Leg Extension
Abduction
Calf Raise

Does this seem like a half decent routine?
 
A lot of exercises per session but if you're only doing 3 sets I guess it's not too bad - works out at about a 75min-80min workout with the right pauses which is fine. The split is good though. For a 3 day split it'sa fairly classic one. Any reason why 10-10-8? Are you pyramiding and increasing the weight ever set?
 
Are you doing them in that order?

You don't need so many different curls! - put DB rows/BB rows, Chins/pull ups into your back day, heavy rows and chins will hit your Bis
 
Freefaller said:
A lot of exercises per session but if you're only doing 3 sets I guess it's not too bad - works out at about a 75min-80min workout with the right pauses which is fine. The split is good though. For a 3 day split it'sa fairly classic one. Any reason why 10-10-8? Are you pyramiding and increasing the weight ever set?
Click to expand...

Yes, I am increasing the weight on each set.

What pause should I have between sets? 30 seconds?
 
Last edited:
Steameh said:
So what your saying is do Chest and Back before Biceps and Triceps?
Click to expand...

I hadn't spotted that. Yes, always do arms and smaller muscle groups last. You dont' need that much bicep work either really. Triceps will get knackered doing chest exercises too. Bis will get hit with BORs and pull ups/chins and rows. So you just don't need THAT much arm isolation work.
 
Freefaller said:
I hadn't spotted that. Yes, always do arms and smaller muscle groups last. You dont' need that much bicep work either really. Triceps will get knackered doing chest exercises too. Bis will get hit with BORs and pull ups/chins and rows. So you just don't need THAT much arm isolation work.
Click to expand...

Rito, I'll tweak that part then.

What are these rows you speak of though? Aren't they designed to do back and not biceps?
 
Steameh said:
Rito, I'll tweak that part then.

What are these rows you speak of though? Aren't they designed to do back and not biceps?
Click to expand...

Bent over rows and single arm DB rows should (depending on technique, and grip type) hit your back more than your bis, however anthropologically speaking any pulling movement will involve your bis to a certain extent just as any pushing movement will involve your tricept to a certain extent. It's just the way we are.
 
Another thing I forgot to mention.

I really want to put on some upper body size but feel I am lacking excercises that will help me achieve that.

Can you recommend any that I could replace my existing exercises with whilst maintaining a good workout throughout my whole body?

Cheers
 
IF you want a big upper body you need big legs too - your body works synergistically, one weakness will inhibit your ability to develop other parts.

Adding big slabs of muscle you need big compound exercises.

Deadlifts
Powercleans
Squats
Flat bench

Others to be considered:

Incline Bench
Standing shoulder press
Push Press
Bent over rows
Wide grip Chins
Cable rows
 
Freefaller said:
IF you want a big upper body you need big legs too - your body works synergistically, one weakness will inhibit your ability to develop other parts.

Adding big slabs of muscle you need big compound exercises.

Deadlifts
Powercleans
Squats
Flat bench

Others to be considered:

Incline Bench
Standing shoulder press
Push Press
Bent over rows
Wide grip Chins
Cable rows
Click to expand...

I'm not looking to become HUGE but I just feel my overall upper body lacks so really want to add some size building exercises in there.

I'll have a look into all those mentioned.

Cheers :D

EDIT: Just had a look at Powercleans lol. Don't think my gym would appreciate me dropping weights on the floor. Think i'll give that one a miss.
 
Last edited:
Credo said:
What is acting like t** and what was the price? Intrigued!
Click to expand...

just being a general dick lol trying to show off and do a more then my mates, well we was all doing it, there was only us lot in gym we it being monday day time

so was lifting and doing a lot more then im ready to do, now ive got really stiff aching arms, didn't help that i went again tuesday but i couldn't really do much then so just stuck to cardio (bike/running/stepping/rowing machines)

i only started about a month and half ago but, but never felt aches like this!

just 1/10th way through reading GordyR's sticky thread, very interesting! also wish i found out about this section of the forum sooner
 
I've altered my workout to the following now.

Day 1 - Back & Biceps

Pull Ups
Seated Lat Pulley Row
Wide Grip Pull Down
Seated Vertical Row
Close Grip Pull Down
Bicep Curl
Z-Bar Curl
Dumbell Row

Day 2 - Chest & Triceps

Olmypic Bar Bench Press
Incline Dumbell Bench Press
Decline Dumbell Bench Press
Dumbell Flys
Close Grip Bench Press
Handle Tricep Extension
Bar Tricep Extension
Skull Crushers

Day 3 - Shoulders & Legs

Dumbell Shoulder Press
Lateral Raise (Side)
Front Raise
Upright Row
Squats
Leg Curl
Leg Extension
Abduction
Calf Raise

EDIT: Changed round as per suggestions.
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom