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post #1 of 9 (permalink) Old 06-29-2006, 08:04 PM Thread Starter
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workout routine

i am looking for a workout routine for upper body with maximum results
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post #2 of 9 (permalink) Old 07-03-2006, 02:27 PM
 
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ive been doing this routine. people are noticing so it must be working. you have to sign up but its free

http://www.ast-ss.com/max-ot/max-ot_intro.asp
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post #3 of 9 (permalink) Old 07-03-2006, 03:25 PM
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fast results take a creatine, and a glutamine, or just xyience (kind of expensive)
mon- incline dumbell (4sets of 6+) heavy weights
-dumbell flat bench or bar whatever u prefer
-machine fly's
-decline
then do biceps-
ez bar curls
concentrated curls
hammer curls
ez bar reverse curls for ur forearms
tues.
(shoulder/ tricep)
military press with dumbells
dumbell front raises
dumbell side raises
tricep
overhead dumbell press
tricep press downs on machine
skull crushers on flat bench

wed. start over, with the chest bicep work out and just rotate days,
xyience is made in order for u to recover faster and work out the same muscle groups continuously.

lift heavy and lift hard.

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post #4 of 9 (permalink) Old 07-03-2006, 07:19 PM
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try greg avedon ...Sp?....his push/ pull excercise plan is awesome.

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post #5 of 9 (permalink) Old 07-03-2006, 07:26 PM
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Feldman to chime in on this thread in...3...2...1...
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post #6 of 9 (permalink) Old 07-03-2006, 08:23 PM Thread Starter
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workout

Quote:
Originally Posted by 93powerranger
try greg avedon ...Sp?....his push/ pull excercise plan is awesome.
how do i get that information?
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post #7 of 9 (permalink) Old 07-04-2006, 08:48 AM
Lifer
 
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Quote:
Originally Posted by cody37
i am looking for a workout routine for upper body with maximum results
I currently have 6 days work out: Monday - Back and Shoulders, Tuesday - Chest, Wednesday - Legs. Next 3 days repeat. Sunday is off. I don't work arms for quiet a long time now (only one light quick set after all the exercises with many reps). If you think you need to work them, do Biceps with Back and Triceps with Chest. Stomach can be and should be done every day. Neck is better with Back.

5 Days work out can be pretty intense as well: Monday - Back and Shoulders, Tuesday - Chest, Wednesday - Back and Shoulders, Thursday - Chest, Friday - Legs. You can do Arms either with Back and Chest or once a week with legs. Plus you can do Legs on Wednesday and shift Back and Chest to Thursday and Friday.

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post #8 of 9 (permalink) Old 07-04-2006, 10:37 AM Thread Starter
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Ok what do you do for all those. For example what do you do for you back, sholders, ect....
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post #9 of 9 (permalink) Old 07-04-2006, 11:03 AM
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Quote:
Originally Posted by cody37
Ok what do you do for all those. For example what do you do for you back, sholders, ect....
I switch my workout every other week.

Chest: Flat Bench Press Incline Bench Press Pull Over Dips
Decline Bench Press Dumbbell Fly Close Grip Bench Press

Back: Deadlifts Regular Deadlifts Straight-Leg Deadlift Stiff Leg Deadlift Hyper Extension

Sholders: Seated Press Lateral Raise Bent Over Side Raise Bent Over Dumbbell Rows Upright Rows Front Raise

Bi's: Barbell Curls Alternate Dumbbell Curls Preacher Curls
Concentrated Curls Hammer Curls Cable Curls

Abs: Sit Ups Crunches Leg Raises Side Crunches Pull Over Incline/Decline Sit Ups

Tri's: Dips Skull Crushers Triceps Pushdown Overhead Cable Extensions One-Arm Cable Extensions Overhead Dumbbell extensions Pullover Close Grip Bench Press Kickbacks

Arms: Wrist Curls Reverse Wrist Curls Reverse Forearms Curls Hammer Curls

Lats: Pull-ups Lat Pull Down Seated Cable Rows Bent Over Barbell Rows
Bent Over Dumbbell Rows Iso-Lateral Low Row Pull Over

I would rather live my life as if there is a God, and die to find out there isn't, than live my life as if there isn't, and die to find out there is.
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