If you want a jacked body upper body this wut ya do.

[frogman2121]

Shoulders- barbell military press
Arnold shoulder press

Chest-decline bench/incline db press/cable flys

Back-lat pull downs/barbell rows
Traps-heavy shrugs/bb military press

Biceps-ez bar wide-near grip curl/rope curls
Triceps-vbar pull Down/rope pull Down/close grip bench

Abs-weighted crunch/weighted leg lift

3 sets of 8-12 reps not including warm up set.

158lbs to 189 in less than a year. Upper body only. Legs not even once. You're welcome!

Everything else is garbage time. Dead lift and squats are optional but not necessary.

[JOoa0ky]

So what exactly is 'unique' about this?

[TrettinR]

Neat.

[ToolTime2120]

Good call on the decline bench OP, shown to be a better chest builder


didn't get caught up in the flat bench obsession

[frogman2121]

So what exactly is 'unique' about this?

Bc you don't need to waste time doing countless excercise per body part or following/changing your routine. Very basic layout that will work for anyone. Nothing more, nothing less.

[YolkedPinoy]

Hahahahahahehehehahaheheheha

[trankwil]

shoulder would benefit more by adding laterals

flys aren't necessary

[frogman2121]

Hahahahahahehehehahaheheheha

Napoleon complex much ?

[frogman2121]

shoulder would benefit more by adding laterals

flys aren't necessary

Don't need lateral raises. Military+Arnold press hits whole shoulder.

Flys will sculpt your chest and widen it.

[oldballs]

Show us your legs Opie!

[frogman2121]

Show us your legs Opie!

[img]/http://j.mp/1lC8E3c[\img]


Lol forgot how to imbed

[GravityLee]

I feel respect for you for having the balls to post this and I find it believable this routine got you jacked. I think people really underestimate how much intensity plays into this game. You could come in every week and bench / squat / deadlift with moderate to mediocrity intensity. Or you could come in every week and do a bunch of stuff like you posted but with intensity, time under tension, complete failure or beyond, controlled slow negatives, progressive weight each week, a true bulk nutritious diet etc and see real results imo. I'm not saying the bench / squat / deadlift routine is inferior but I am saying that people get so caught up in sets, in exercises, in lifting heavy and they can lose sight of why you are in the gym which is to train and bodybuild.

[frogman2121]

I feel respect for you for having the balls to post this and I find it believable this routine got you jacked. I think people really underestimate how much intensity plays into this game. You could come in every week and bench / squat / deadlift with moderate to mediocrity intensity. Or you could come in every week and do a bunch of stuff like you posted but with intensity, time under tension, complete failure or beyond, controlled slow negatives, progressive weight each week, a true bulk nutritious diet etc and see real results imo. I'm not saying the bench / squat / deadlift routine is inferior but I am saying that people get so caught up in sets, in exercises, in lifting heavy and they can lose sight of why you are in the gym which is to train and bodybuild.

Dude, that's exactly my point. People
Get caught up in all the different aspects of body building. If you go in a put everything you have into a simple routine like this. You will grow.

[JOoa0ky]

I feel respect for you for having the balls to post this and I find it believable this routine got you jacked. I think people really underestimate how much intensity plays into this game. You could come in every week and bench / squat / deadlift with moderate to mediocrity intensity. Or you could come in every week and do a bunch of stuff like you posted but with intensity, time under tension, complete failure or beyond, controlled slow negatives, progressive weight each week, a true bulk nutritious diet etc and see real results imo. I'm not saying the bench / squat / deadlift routine is inferior but I am saying that people get so caught up in sets, in exercises, in lifting heavy and they can lose sight of why you are in the gym which is to train and bodybuild.

Unless said program has a 1) built in progression schema and 2) a method to work around plateaus, its really not worthwhile...

Just listing a bunch of exercises does absolutely nothing for anyone. Its not like everyone's program has special 'patented' exercises... everyone uses the same damn exercises. What separates a crappy/mediocre program from a great one are the two criterias listed above. Of course that's just my personal opinion.

[oldballs]

[img/]http://j.mp/1lC8E3c[\img]


Lol forgot how to imbed

You best start squattin son.

[trankwil]

Don't need lateral raises. Military+Arnold press hits whole shoulder.

Flys will sculpt your chest and widen it.

arnold presses are a joke, lift the weight or don't lift it, you don't need to do some cheerleader routine with dumbbells

[HippyHeart]

So why are legs being neglected?

[frogman2121]

Unless said program has a 1) built in progression schema and 2) a method to work around plateaus, its really not worthwhile...

Just listing a bunch of exercises does absolutely nothing for anyone. Its not like everyone's program has special 'patented' exercises... everyone uses the same damn exercises. What separates a crappy/mediocre program from a great one are the two criterias listed above. Of course that's just my personal opinion.

This just a blue print. When I started I didn't know ****. I didn't need programs telling me how much weight to lift or when to increase weight when In reality I couldn't lift chit cause I was weak af. As I lifted I got more and more comfortable and I knew how much weight to use and when to increase. Obviously you need to increase weight as you get stronger. I went from 135 to 185 to 205 to 225 to 245 on the bench in a matter or months and I'm only 1 year in next month. There is countless excercise for each body part and I was just sharing the ones I found to be most useful from my own experience.

[youngwiz]

Bc you don't need to waste time doing countless excercise per body part or following/changing your routine. Very basic layout that will work for anyone. Nothing more, nothing less.

agree with this completely. I would also add in weighted dip tho

[kanis999]

Bc you don't need to waste time doing countless excercise per body part or following/changing your routine. Very basic layout that will work for anyone. Nothing more, nothing less.

You probably could have done it with even less exercises. Yes, progressive overload on a select few compound exercises is the key to strength AND size. We try to teach people this stuff in the stickies but not enough people read them.

Why are people suggesting what they think he should change in his routine? OP clearly has the utmost faith in his routine lol.

[StrappingYngLad]

But I want functional strength...

[mtownballer20]

How much do I owe you since you have given me the secret workout plan?


Jm OP

[ungeheur]

Lol probably doesn't lift legs because he's lazy. If you can't tolerate an intense leg work out, you're a pussy, simple as that. Arguably the most important set of muscles on your body. and op, at 20% body fat your muscle will look full and well shaped, but when you decide to drop down to 8-10%, I guarantee you have some imbalances. Lift a few more years, theres a lot more to consider than what you just posted, like the fact that you still never ever put that much on again in a year. Good luck

[frogman2121]

How much do I owe you since you have given me the secret workout plan?


Jm OP

About tree fity ya cheeky kent

[Hardgainer2000]

what was your split like? How often did you train?

[Kenacillin]

I think this is great OP. So many are into the hype of newer workouts, and variations of every workout that they are constantly changing their workouts to the point that they don't know if their previous workout was working for them. Everyone forgets to stick to the basics. These are the best of the basics.

Of course there are much more, but you can get jacked with just these. Variation is great, but there are many on here who are somewhat new, and try so many exercises. Arnold stuck with the basics for so long, he stated this many times in books and publications about him. (Don't expect to look like him, but the philosophy is great because it's simple.

Good post man

[TrettinR]

Why are people praising this as a "great routine" or an "awesome program"!? It's neither of these. It's a list of exercises with a very generalized rep scheme. There is no split, It has no progression, no periodization of ANY kind. It's not a program/routine, it's a list of exercises. Congratulations OP, you listed a quality set of exercises?

[adamdavidson47]

Shoulders- barbell military press
Arnold shoulder press

Chest-decline bench/incline db press/cable flys

Back-lat pull downs/barbell rows
Traps-heavy shrugs/bb military press

Biceps-ez bar wide-near grip curl/rope curls
Triceps-vbar pull Down/rope pull Down/close grip bench

Abs-weighted crunch/weighted leg lift

3 sets of 8-12 reps not including warm up set.

158lbs to 189 in less than a year. Upper body only. Legs not even once. You're welcome!

Everything else is garbage time. Dead lift and squats are optional but not necessary.

Amirite OP?

Am i?

[JOoa0ky]

Why are people praising this as a "great routine" or an "awesome program"!? It's neither of these. It's a list of exercises with a very generalized rep scheme. There is no split, It has no progression, no periodization of ANY kind. It's not a program/routine, it's a list of exercises. Congratulations OP, you listed a quality set of exercises?

Exactly! That's the point that I'm trying to get through.

Getting the right exercise and combination of them is step 1... then step2,3,4,5 depends on WHAT YOU DO WITH THEM. Once again, a 'program' is worthless if you just list the exercises you do... the GOLD, the MEAT, is HOW you got there. The progression schema and how you attack plateaus are what separates mediocre programs from great ones.

If you compare differenter PLer programs and you remove the progression schema... and left just the exercises they would look the exact same... What separates their programs is HOW they use their exercises.

[Jasonk282]

Why are people praising this as a "great routine" or an "awesome program"!? It's neither of these. It's a list of exercises with a very generalized rep scheme. There is no split, It has no progression, no periodization of ANY kind. It's not a program/routine, it's a list of exercises. Congratulations OP, you listed a quality set of exercises?

Kinda like if you want to get strong do this...

deadlifts
good mornings
SLDL
Squat
barbell row
bench press
CGBP
overhead press

Do this and you'll be strong...LOL.

People praise it because they're stupid and/or don;t know what a program is suppose to be like...which goes back to them being stupid.