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**liontutuxx** · 01-17-2007, 01:59 AM

My normal upper body workout is: (not always in exact order but close)

Machine Room

Bench: 8,7,6,5,5,4,3 reps
Curls on cable machine: 12,10,8
Tricept Pulldown: 12,10,8
Cable Butterfly: 12,10,8
Dips: 12, 10, 8
Chest Machine: 12, 10, 8

Free Weight Room

Hammer Curls: 24, 20, 16
Dumbbell Press: 10, 10, 10
Half Curl Holds: 24, 20, 16
Skull Crushers: 12, 10, 8
Cable Row: 12, 10, 8
Bar Curls (sometimes): 12, 10, 8

All of the above the weight increases as the reps decrease. Occasionally I add/remove certain workouts.

On my "Off" days I might run/bike/play basketball. I usually fit abs/obilques/lower back into my routine a couple times a week.

01-17-2007, 01:59 AM	#15
liontutuxx Join Date Nov 2005 Posts 314 Senior Member	My normal upper body workout is: (not always in exact order but close) Machine Room Bench: 8,7,6,5,5,4,3 reps Curls on cable machine: 12,10,8 Tricept Pulldown: 12,10,8 Cable Butterfly: 12,10,8 Dips: 12, 10, 8 Chest Machine: 12, 10, 8 Free Weight Room Hammer Curls: 24, 20, 16 Dumbbell Press: 10, 10, 10 Half Curl Holds: 24, 20, 16 Skull Crushers: 12, 10, 8 Cable Row: 12, 10, 8 Bar Curls (sometimes): 12, 10, 8 All of the above the weight increases as the reps decrease. Occasionally I add/remove certain workouts. On my "Off" days I might run/bike/play basketball. I usually fit abs/obilques/lower back into my routine a couple times a week.
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