i need a bicep, shoulder, and chest routine
- Thread starter the cool
- Start date
What about your back and triceps 
If youre serious heres a good UPPER BODY routine.
Flat bench
Cable rows
Military press
Chins
Dips
Upright rows
2x/wk + food you will get swole and not look like a "biceps, shoulder and chest bro"
If youre serious heres a good UPPER BODY routine.
Flat bench
Cable rows
Military press
Chins
Dips
Upright rows
2x/wk + food you will get swole and not look like a "biceps, shoulder and chest bro"
bicep/chest on sunday
bicep/ shoulder on tuesday
bicep / chest on thursday
thats all i got going for me so far.......
im not doing legs i got some big calves already. im 5'11 165 right now. im skinny trying to get my arms bigger. their small as fukk.
someone guide me
i need some new shyt to do
@nalej
bicep/ shoulder on tuesday
bicep / chest on thursday
thats all i got going for me so far.......
im not doing legs i got some big calves already. im 5'11 165 right now. im skinny trying to get my arms bigger. their small as fukk.
someone guide me
i need some new shyt to do@nalej
These are the two best workouts for the back in my opinion. Hits multiple body parts, especially biceps.
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row
http://www.bodybuilding.com/exercises/detail/view/name/pullups
My advice is to keep all your lifts simple. Forget all these fancy lifts people do in the gym. Unless you're gonna compete it doesn't matter a basic compound lift will always give you more bang for your time. Half these people in the gym do fancy lifts just to look different.
http://forum.bodybuilding.com/showthread.php?t=118920551&page=1
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row
http://www.bodybuilding.com/exercises/detail/view/name/pullups
My advice is to keep all your lifts simple. Forget all these fancy lifts people do in the gym. Unless you're gonna compete it doesn't matter a basic compound lift will always give you more bang for your time. Half these people in the gym do fancy lifts just to look different.
http://forum.bodybuilding.com/showthread.php?t=118920551&page=1
i aint trying to work the back though.
tofuspeedstar
Bosozoku Champion
If you don't you'll look disproportionate.
And will probably be laughed at.
Pendlay Rows>Yates (Bent Over) BB Row, imo.
im12whatisthis
Rookie
One way ticket to shoulder and posture problems cuz. Back is the most important muscle group for aesthetics, strength progression and injury free lifting.
Just do
Monday Chest/Back (bench 5 sets x 5-10 reps, 4 sets db bench x 6-10 reps or 2-3 sets x 20+ reps, barbell bent over rows 5x10-15, lat pull downs superset rear delt flies 4x8-12, finish w/ pyramid sets for pull/chin ups superset push ups)
Wed Arms/Abs/Low Back/Calves (dibs 3x as many as possible w or w/o weight, barbell curls 4x15 super set with tricep extensions, hammer curls 4x8-20 superset with dumbbell skull crushers, whatever for abs, back extensions 4x10-15, whatever for calves)
Fri Shoulders/Back (chin/pull ups 20-50 reps doesnt matter how many sets you use, incline bench 4x8-12, some kind of press (push press, military, dumbbell) 3-5 sets x 5-10, some other kind of row 5x10-15, assisted pull ups or lat pull downs with different grips superset with face pulls 4x8-12, some kind of trap/shrug for 4 sets)
Sat do some kind of leg work if you cant squat at least do lunges or db split squats, do 100 reps of hamstring curl machines or 4x8-12 stiff leg deadlifts, abs and calves = whatever you want, finish with some extra arm work 2-4 sets for each bi/tri
It's not the most ideal set up but it would work, and keep you proportionate and balanced for the most part. Without leg and back volume you'll suffer athletically and strength wise so you should probably just do one of the better upper/lower or push/pull/leg routines. Something like DeFranco's Built Like a Badass would work for you.
Mandarin Duck
Majestic and Highfalutin
You have to work out your back to get a bigger chest
Edit:
Why are you only working out your biceps, shoulders and chest?
River_trey
Pro
bicep/chest on sunday
bicep/ shoulder on tuesday
bicep / chest on thursday
thats all i got going for me so far.......
im not doing legs i got some big calves already. im 5'11 165 right now. im skinny trying to get my arms bigger. their small as fukk.
someone guide me
@nalej
Your not working back or legs. Those are your 2 largest muscle groups, you cant afford to neglect that. You gonna try to see them gains an then fukk around and injure a weak back. And leg workouts help overall muscle gain due to the testosterone it generates.But keep doing what you do
this shyt is not true
But keep doing what you do
working legs gets your upper body bigger??? i need some links breh
USSInsiders
Banned
Your body is system composed of different parts. If your real goal is total strength, then you should be doing comprehensive workouts. People mentioned a lot of good compound exercises--squats, dips, deadlifts, chin-ups, bench etc.
You should really incorporate more compounds if strength is your goal. If you isolate a muscle group and neglect the stabilizers you'll have nice looking muscles but a shytty "foundation" if you what I'm saying.
It'll help you get stronger, look more proportionate, and most importantly, it will ensure you stay safe when lifting.
There's no reason for you to be working out biceps three days in a row.
Your splits should be more comprehensive i.e. chest/back day, shoulders/legs, then maybe a "light" day that's more accessory workouts like core exercsies, isolated curls i.e. preacher curls, hammer curls, tricep exercises, etc.
I don't really have a super strict regimen but I have a goal in mind during my three-day splits to target/isolate certain muscle groups.
You could probably get away with doing core exercises everyday you work out, but again, if your goal is just to "look" bigger, by all means, isolate certain muscle groups, but if total strength is your goal, you should really incorporate more compounds.
Really look into doing a lot more deadlifts and dips though.
River_trey
Pro
http://www.quickanddirtytips.com/he...-ways-increase-testosterone-exercise?page=all
http://www.chadhowsefitness.com/blog/2010/05/5-testosterone-boosting-exercises/
Those are just the first couple that came up but this should give enough insight. Like Omar said you wanna go for overall strength to prevent injury, isolation is ok but just on certain days.
I made the same mistake before when I first hit the weight room. I was lifting crazy on curls but never worked back and ended up pulling muscles in my back.
Trust me back problem is the last thing you want
