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.
2.Squats
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.
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.
2.Squats
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.
