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Rate my routine! Anonymous
Day 1: Chest (1)
Dumbbell press 90% (10 reps)
Dumbbell press 95% (8-10 reps)
Dumbbell press 100% (failure)
Dumbbell press 100% (failure)
Dumbbell press 100% (failure)
Dumbbell press 95% (8-10 reps)
Dumbbell press 90% (10 reps)
Hammer Incline Press 85% (10 reps)
Hammer Incline Press 90% (10 reps)
Hammer Incline Press 95% (8 reps)
Hammer Incline Press 100 (failure)
Hammer Incline Press 95% (8 reps)
Hammer Incline Press 90% (10 reps)
Hammer Incline Press 85% (10 reps)
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>> Anonymous
Day 4: Triceps/Back
Cable Tricep Kickback 90% (10 reps)
Cable Tricep Kickback 95% (10 reps)
Cable Tricep Kickback 100% (10 reps)
Hammer High Row 90% (10 reps)
Cable Tricep Kickback 95% (10 reps)
Hammer High Row 95% (8 reps)
Cable Tricep Kickback Super Set
Dips
Hammer High Row 100% (failure)
Dips
Hammer High Row 95% (8 reps)
Dips
Hammer High Row 90% (8 reps)
Dips
Tricep Rope Extension Super Set
Dips
Tricep Rope Extension Super Set
Dips
Tricep Rope Extension Super Set
Cardio 30 minutes

Day 4: Biceps
One-Handed Cable Curls 90% (10 reps)
One-Handed Cable Curls 95% (10 reps)
One-Handed Cable Curls 100% (10 reps)
One-Handed Cable Curls 95% (10 reps)
One-Handed Cable Curls 90% (10 reps)
One-Handed Cable Curl Super Set
Alternating Hammer Curls 90% (10 reps)
Alternating Hammer Curls 95% (10 reps)
Alternating Hammer Curls 100% (10 reps)
Alternating Hammer Curls 95% (10 reps)
Alternating Hammer Curls 90% (10 reps)
Alternating Hammer Curl Super Set
Cable Rope Hammer Curl Super Set x3
Cardio 30 minutes

Day 5: Beer Day!
>> Anonymous
>>48522
is this a troll? how about something for the largest muscles in your body? (legs)
>> Anonymous
CURLZ FO DA GURLZ BRO
>> Anonymous
     File :-(, x)
I know somthing to make your routine better: SQUATZ!
>> Anonymous
OP here

I know I don't have a leg day and at some point I plan to work one in. I guess I should have added the caviat "rate my upper body workout"
>> Anonymous
     File :-(, x)
If you are quadriplegic your routine is fine.
>> Anonymous
>>48541
Four days and you don't do any abs, forearms or legs? I guess you'll be working out every day of the week.
>> Anonymous
way too much, no legs
>> Anonymous
So much volume, sure you might look big in the gym when you get your pump on. But you're going to stay weak and small. Cut this fucking bullshit routine in half.

Chest, shoulders and tris.

Back, bicep and rear delt.

Lower back and leg day, dynamic.

Lower back and leg day, max effort.

Fucking simple.
>> Anonymous
>>48561
Oh and less fucking reps idiot.
>> Anonymous
>>48561
what does he call 100% and do reps to failure?

isn't 100% your one rep max?
>> Anonymous
>>48564
'cause his folks are related.
>> Anonymous
OP here. % means lbs.
>> Anonymous
>>48571
i lol'd
>> Anonymous
>>48571
i cry'd
>> Anonymous
>>48522

0/10
>> The Dark One !UYklPQPVhw
forearms are easy. Just add some wrist curls and you're set.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
1/10 (For some use of dumbbells)
No dead lifts, cleans, jerks, bench press, squats of any kind, and no free weights? What the fuck?
And why are you working out chest twice in a row? Thats crap.
And it's smarter to pair back with biceps, and triceps with chest if you are going to pair things in one day.
No abs?
Are you a women?
>> Anonymous
Holy fucking volume Batman. 5 sets is the absolute max. Anything more is just useless and would be better spent working the muscle with a different movement
>> Anonymous
     File :-(, x)
>>48609
i saw your thread. you don't get to give advice till you're not a sack of hairy ginger lard.

that said, yeah, wrist curls..
>> BOwen !i7E4yRzZEQ
Holy overtraining (and, at the same time, undertraining legs/abs/forearms) batman!

0.5/10
>> Anonymous
You get a D minus. Too much volume, not enough variety, no abs or leg work, incorrect muscle pairing, very little free-weights.
>> Anonymous
>>48571
do something that is more than 100lbs you weak faggot
>> Anonymous
You have one whole day just for biceps? LOL

Mine, 3-day split but owns your four day one. hour and a half in gym

Day 1: chest, triceps, shoulders, upper back

Barbell benchpess 3x8
close grip benchpress 3x10
Dumbell press 3x8
dumbbell/barbell Shoulder press 4x8
some cable tricep pulldowns, pullups,pushups etc

Offday

Day 2: Back, Abs, Core

Romanian Deadlifts 4x8
Straightleg deadlifts 3x8
Barbell/cable Rows 5x6
some Cable pulldowns, ab crunches etc

Off day

Day 3:legs/quads/lowerback

Squats 3x8
Leg press machine 3x8
Caff raises 5x10
Bicep curls with barbell 4x8
Dumbell curls 3x6
>> Anonymous
>>48653
Fapping takes care of the forearms, don't even worry about that.
>> The Dark One !UYklPQPVhw
>>48651
Yeah, cause everyone here is a solid wall of muscle.

0/10
>> Anonymous
>>48686
yes, it's a known fact that all those who post here are amazingly fit
just look at the progression thread
>> The Dark One !UYklPQPVhw
     File :-(, x)
Besides, I'm not so hairy anymore.
>> Anonymous
you're using 90% of your 1rm for that many reps that often?

you're a tool.
>> Anonymous
>>48716
he said % = lbs, read more
>> Anonymous
>>48719
so he's doing 90lb tricep kick backs? what the fuck?
>> The Dark One !UYklPQPVhw
>>48739
It's possible. It just takes a fuckload of time, determination and work.
>> Anonymous
>>48743
it's bullshit, because he's using that weight for all his exercises. what the fuck?
>> Anonymous
what the fuck is 90%, 95%?