Sharing my work out programme


New Member
15 Jun 2011
What's up guys, just thought I will start something in this thread by sharing one of my routines whenever i visit the gym. This workout is by no means professional, as I am not a pro bodybuilder or aspiring to be one; but it consists of some easy exercises that I have found to help build my strength. Well I have to say we should not always replicate online exercises instead check out your friend's exercises which seems effective, they might be the ones that work instead of the online workouts done by Americans with insane bodies.

My routine emphasizes a lot shoulder/arm/chest strength as I personally believe men should have a Mighty Chest and Arms like Pistons.
My routine will mainly work on Chest, Front Deltoids, Triceps, Biceps. I do it in this order too but feel free to mix and match or add in any exercise you want.

1. Bench press
This is the ultimate work out IMO. It works on pectorals (chest) , deltoids (shoulder) , and triceps (arm).
3-4 sets of 8-12 reps each. I do it with the addition of weights every set.For eg, first set 15kg for warm-up, then 22.5, 25, 27.5, 30. Doing too many sets will not do you much, as we will be overworking your muscles, and you will not have strength to do the other exercises. Use the free weights bench press. Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. All my exercises are using free weights unless otherwise stated.

3 sets of max weight, 10-12 reps. Or I do 1 set of 20 reps max weight.

3.Dumb-bell Inclined Bench Chest Press
Put bench at 45 degree angle, similar to bench press but angled. you may use the inclined bench press as well.
3 Set of 8-12 reps. As you have already warmed up during the first bench press, you don't need to do warm up sets.

4. The Killer 3 Tricep/Deltoid exercise ( Deltoids, Triceps)
1 set consists of----
Seated Dumb-bell Shoulder Press

Lateral Dumb-bell Raises

Reverse Flies

First you lift max weight for shoulder press. Do 7-10 reps. Then reduce by 2.5kg each dumb-bell. do 7-10 reps again. Then move on to Lateral raises. You may need different weights, change it and do 7-10 reps. Reduce weight again, and do another 7-10 reps. Repeat for last exercise, reverse flies.
And wow. that is only 1 set. This works on all 3 parts of deltoids, including the rarely worked-on back deltoids.
Repeat for 3 sets.

5. EZ curl bar (wriggly bar) Bicep curls
This is done with Triple Drop set- A triple drop set is three mini sets within your maximum set. Max weight with friend to support.
Max weight, do 4-7 til unable to continue, get partner to help additional 2-3 reps. Take a weight slightly (say 2.5kg) lighter, do 4-7 reps til unable to continue, and get partner to help for 2-3 reps again. Last set remove 2.5kg and repeat. Remove 2.5-5kg each time you drop a set.

6. Tricep Kickbacks
This is the exercise where put your knee on the bench and get in a position parallel to the bench. I have found it quite simple to do really heavy weights when doing this exercise
Triple drop sets again.



New Member
15 Jun 2011
7. Seated Inclined Bicep curls
Put the bench at a 45 degree angle and sit down. do both arms at once. Notice it becomes more difficult to lift your usual weight. This is because this posture forces you to use only your biceps, maximising the training.
3 Sets of Max weight.

8. Overhead Flat bench Triceps Extensions
Lie down flat on a bench, with your head at the edge. Stretch your arms behind your head and pick up the weight holding it by the weight plate by forming a triangle with your hands. Arms bent at 90 degree at this point. Lift the weight up over your head towards your chest, then move it back behind your head. that's 1 rep.

10-12 reps, max weight.

After these exercises, you would have worked out extensively on your chest and arms. You could add in some Flat bench Chest flies, Tricep Dips if you are not tired. Or add in weighted sit-ups but since we are not building core muscles on this routine, its better to save it for another day.

Please feel free to comment/correct/criticize my exercises.


8 Jun 2011
its pretty wholesome, except it leaves out the deadlift. it would do you good if you dont rely on this routine alone but do an periodic swap with another routine that works more on the back and leg as well.