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 My current upper body routine

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premraj

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Posts : 16
Join date : 2011-08-06
Age : 30
Location : Singapore

PostSubject: My current upper body routine   Mon Aug 15, 2011 2:12 pm

Hey guys!

This is my current routine that i do for upper body. I do it in a circuit for 3 sets and i do these 3 days a week on alternate days.

1. Pull ups
2. Parallel Bar Dips
3. Decline Push Ups (legs on a chair/bench)
4. Dive Bomber Push Ups
5. Bodyweight Tricep Extention (with a low horizontal bar)
6. Hanging Knee Ups for abs

For day one and three, i swap the pull ups for chin ups. I also use a weight vest on day one and three. Day two i just use pure bodyweight and do high reps.

What do you guys think about this routine?
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MegDanny

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Join date : 2011-08-05
Age : 24
Location : Kuala Lumpur, Malaysia

PostSubject: Re: My current upper body routine   Mon Aug 15, 2011 2:40 pm

its really good dude! keep it up Very Happy
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mgraham404

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Join date : 2010-08-04
Age : 30
Location : Atlanta

PostSubject: Re: My current upper body routine   Mon Aug 15, 2011 3:04 pm

The way I'm seeing it, you train chin ups weighted, but never pull-ups weighted. Pull-ups target the back more with less assistance from the biceps than chin-ups. What I would suggest is instead of doing chin ups 2x per week every week, you should alternate pull-ups and chin-ups every workout. That way week 1 you would do chin-ups weighted twice and pull-ups for reps once, while the next week you would do weighted pull-ups twice and chin-ups for reps once. Just an idea for a more balanced structure.
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premraj

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Age : 30
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PostSubject: Re: My current upper body routine   Tue Aug 16, 2011 10:44 am

mgraham404: yea man, i realised that the 2 to 1 ratio might not be a good idea. Your idea is much better! Thanks! Smile
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ironloo

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Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: My current upper body routine   Tue Aug 16, 2011 6:44 pm

Looks good maybe add bodyweight rows, and do more for core.
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premraj

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Age : 30
Location : Singapore

PostSubject: Re: My current upper body routine   Wed Aug 17, 2011 11:25 am

Ironloo: Hey thanks for the feedback Smile yes, i need to add more core exercises. Any suggestions for good core work? All i know is planks and l-sit, which i can't really do now..
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ironloo

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Location : Glen Cove NY

PostSubject: Re: My current upper body routine   Wed Aug 17, 2011 5:30 pm

No prob premraj, here are some of my vids you can see how i work my core i either do super sets high reps, or strength set like 100lbs. + planks sets of 1 min.

My core exercises: Dragon flags,hanging leg raises, front-back levers, heavy dead lifts, front squats, weighted leg raises on floor parallel bars hanging all variations,wind shield wipers, v - ups, l -sits,planche, roll outs on the rings, sometimes ab wheel but my homemade one isn't good, i do whatever is challenging not 1,000 rep crunches.

Here are 2 vids 2nd one is older first one is new you can see how i work my core a little.sometime i work my core for hours,gtg hangingleg raises i always fluctuate.



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premraj

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PostSubject: Re: My current upper body routine   Thu Aug 18, 2011 4:02 pm

Nice videos man! Impressive! Thanks for the ideas! Smile
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ironloo

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Location : Glen Cove NY

PostSubject: Re: My current upper body routine   Thu Aug 18, 2011 4:18 pm

Thankyou premraj, goodluck train hard!
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