Looking for Upper-body routine
- Thread starter myst4ry
- Start date
I found this routine true Google.
Can you tell me if it's any good ?
Triset A (Chest/Back/Abs):
Push Ups (against the wall if you cannot do them in the floor yet)
3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)
Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows
3 sets x10-12 reps(no rest)
Dumbbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 min rest)
Triset C (Thighs/Hamstrings/Calves):
Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 min rest)
Can you tell me if it's any good ?
Triset A (Chest/Back/Abs):
Push Ups (against the wall if you cannot do them in the floor yet)
3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)
Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows
3 sets x10-12 reps(no rest)
Dumbbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 min rest)
Triset C (Thighs/Hamstrings/Calves):
Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 min rest)
You should try
To get heavier weights than that. Because, usually the # of reps that most people do is between 8-12 per exercise. And the chances are, your 12 rep max is heavier than 5kg for any exercise you do. So, you'll be doing 12 reps with 5kg and you won't feel anything, which would make lifting weights a complete waste of time.
The dumbbell workout you found on google looks just fine. But you're most likely going to need to get heavier weights for it to be effective.
To get heavier weights than that. Because, usually the # of reps that most people do is between 8-12 per exercise. And the chances are, your 12 rep max is heavier than 5kg for any exercise you do. So, you'll be doing 12 reps with 5kg and you won't feel anything, which would make lifting weights a complete waste of time.
The dumbbell workout you found on google looks just fine. But you're most likely going to need to get heavier weights for it to be effective.
Seriously? I didn't know that. Are there any gyms in your part?
5kgs should work fine. My Rugby coach says that as long as your diet is sufficient for muscle growth (high carbs,protein intake) then the muscle will grow without needing to much resistance put on it. Also,try doing a few more reps if your using lower weights,this should boost muscle growth.
You coach is an absolute idiot.
Agreed, how can the muscles grow if you aren't stressing them enough to tear and break down??? Get heavier weights!
Ok I just made up this routine, Can u tell me if its anygood ?
Day 1 (Monday,Friday)
DB Bench presses 3x10
DB Flies 3x10
DB Pullovers 3x10
DB Lateral Raises 3x10
DB Upright rows 3x10
DB Shrugs 3x10
Day 2 (Wednesday, Saturday)
DB hammer curls 3x10
DB Triceps extensions 3x10
DB Squats 3x10
DB Lying rows 3x10
Air bike crunches 3x 20sec
Day 1 (Monday,Friday)
DB Bench presses 3x10
DB Flies 3x10
DB Pullovers 3x10
DB Lateral Raises 3x10
DB Upright rows 3x10
DB Shrugs 3x10
Day 2 (Wednesday, Saturday)
DB hammer curls 3x10
DB Triceps extensions 3x10
DB Squats 3x10
DB Lying rows 3x10
Air bike crunches 3x 20sec
if you are thinking of doing an upper/lower routine,
upper
chinups/pullups
incline/normal bench press
bent over rows
military press/dips/decline bench
lower
squats/hack squats/frontsquats/bulgarian split squats/step ups ect....
deadlifts/romanian deadlifts...
lunges
some sort of calv raises(not required)
upper
chinups/pullups
incline/normal bench press
bent over rows
military press/dips/decline bench
lower
squats/hack squats/frontsquats/bulgarian split squats/step ups ect....
deadlifts/romanian deadlifts...
lunges
some sort of calv raises(not required)