What's your upper body regimen?

[cherrysunburst00]

So, I've been trying all sorts of different things to devise a workout that I can maintain when I return to my beloved teaching (hopefully as soon as Jan 2017 but it's hard to say with all the budgetary issues my state is facing).

Regardless, I want a "doable" workout regimen that can be completed in 1 hour, give or take a few minutes. I think I've found it: I do chest, back, shoulders 1 day and arms and neck the next. I do them in circuit format progressing from 1 exercise to the next as quickly as possible with minimal wait time.

I have also just commenced a pyramid routine: 1st 2 circuits of 11 reps each, same weight. Third circuit of 7 reps with 5 lb heavier dumbbells.

I use dumbbells for everything except the bench press, and with that I add 10 lbs in the last circuit.

After my lifting, I hop on the treadmill for at least 23 minutes. Although I do nothing exercise wise for my legs (Squats and bicycling leave my knees hurting, and not in "the good way") the treadmill is helping build strength in my legs.

As this is a work in progress, I'm sure I'll be tweaking it with time, but at the moment, I'm pleased.

Anyone care to share their regimen?

Chest, back, shoulders:
Pushups
Standing dumbbell press
Bent over rowing
Bench press (only barbell exercise)
Flies
Lateral raises
Pushups
Treadmill 23 or more minutes

Arms:
Tricep kick back
Bicep curl
Reverse bicep curl
French curl (standing tricep curl)
Shoulder shrugs
Seated concentration curls (at the end of the 3rd circuit, with 10 lb heavier dumbbell than during the bicep curl exercise)
Treadmill 23 or more minutes

 

[Fiat Lux]

Do you have any facility to do pull ups/chin ups? I do them pretty much every session. Also "plank" every second or third session.

Cheers

 

[cherrysunburst00]

Do you have any facility to do pull ups/chin ups? I do them pretty much every session. Also "plank" every second or third session.

Cheers

Yes I do. I was so excited when I could finally do them as a youngster. Only thing is, with the extra weight I'm carrying now, I cannot do them. I plan to start incorporating them if I can drop enough weight

Planking is something I really need to start as well. Nothing like a strong core, especially with my back issues.

 

[nauc]

my workout using resistance bands. takes about 10-15 minutes a day. i do 3 sets of 20 (for the band exercises) and 3 sets of how ever many i can (for non band exercises) . when i can complete that, using bands, i raise the weight. got to eat tons of protein and drink tons of water too

Monday = Shoulders
1. Front Raises
2. Side Raises
3. Seated Side Raises
4. Rotator Cuffs

Tuesday = Arms
1. Tricep Pushdowns
2. Forearms
3. Curls
4. Tennis Ball Chewing with Hands

Wednesday = Chest
1. Side Pulldowns
2. Bench Press
3. Side To Face

Thursday = Stomach
1. Oblique Bends
2. Sit Ups
3. Reverse Sit Ups

Friday = Back
1. Chair Rows
2. Floor Rows
3. Superman

Saturday = Legs
1. Squats
2. Laying Down Hip Raises
3. Heel Raises

Sunday = Neck
1. Towel Resistance

 

[Zungle]

Are you up for suggestions/tweaks to your work out ?

 

[truckermde]

I carry around a baby half the time. Little fvkcers are heavier than they look!

 

[Fracture]

2 lb. ankle weights
5 lb. iron plate (1 each hand)

MP3 device and distance app

hike on uneven ground for 45 - 60 minutes daily
cardio + strength combined

I used this workout for 3 months a few years ago, its incredible
the amount of ankle + knee strength gained using your muscles
as they were designed to be used

 

[Sin Nombre]

A few of the regular moves with a couple of 10# weights, a few pushups and a little time on the rowing machine. The joints are too wore out to do much more than that. Still better than nothing.

 

[Joeydego]

these days?

7 days a week, fork lifts with various weights of food, teeth grinding exercises and swallowing.

 

[Seven]

Lots of great info here. http://www.bodybuilding.com/category/training

Everybody is different, what works for me is always mixing my workouts. I also push myself extremely hard.

 

[zakk_attack]

Waterpolo, 3 times a week in a Team. Around 7 hours/week.

5hs of swim (2-3kms), legs training and game schemes.
2hs of pure game.

 

[James Carney]

 

[Meatwad]

[ame]http://www.youtube.com/watch?v=so5TlXOkpHI[/ame]

 

[cherrysunburst00]

Lots of great posts here. Thank You.

Are you up for suggestions/tweaks to your work out ?

Perhaps; also just interested in what works for other people. A bit of sharing ideas/opinions too.

I carry around a baby half the time. Little fvkcers are heavier than they look!

No doubt.

2 lb. ankle weights
5 lb. iron plate (1 each hand)

MP3 device and distance app

hike on uneven ground for 45 - 60 minutes daily
cardio + strength combined

I used this workout for 3 months a few years ago, its incredible
the amount of ankle + knee strength gained using your muscles
as they were designed to be used

Holy smokes! I'd have a coronary

A few of the regular moves with a couple of 10# weights, a few pushups and a little time on the rowing machine. The joints are too wore out to do much more than that. Still better than nothing.

I've learned to do what I can. As Dirty Harry said, "A man's got to know his limitations"

Waterpolo, 3 times a week in a Team. Around 7 hours/week.

5hs of swim (2-3kms), legs training and game schemes.
2hs of pure game.

Swimming is perhaps the best aerobic exercise--no impact

 

[Marshall & Moonshine]

Drink tons of coffee, and surf occasionally.

 

[lancpudn]

I only ever did swimming 3/4 times a week for my regimen. much easier on the joints.

 

[danohat]

I do nothing but compound lifts except for bicep curls. I do 5 compound lifts per workout and lift heavy twice a week. That's all my body can handle and it works.

 

[roeg]

I pick up my Norlin,i put down my Norlin,i pickup my Norlin,i put down my Norlin,i pick up my Norlin,i put down my Norlin...

 

[So What]

12 hour shift at work.

3 beers.

Dinner.

Burbon on the rocks.

Go to bed.

Wash, rinse, repeat.

.

 

[Bigfoot410]

I work in construction. I get paid to work out