[Jay]

This is an original routine by me, I'm releasing it here for everyone to enjoy!
Please do not share this without my permission.

Jay's Extreme Upper Body Bi-Daily Routine + Cardio:

*CARDIO*

(WARM UP)
2x60 - Jumping Jacks

(CIRCUIT ONE)
4x20 – Standing Oblique Crunches
4x60 second – Knee Highs
4x60 second – Butt Kicks

(ACTIVE REST – 2 MINUTES)

(CIRCUIT TWO)
4x30 second – Bicycle Crunches
4x30 second – Mountain Climbs
4x20 – Bent Knee Pushups
4x10 - L-Sit-ups

(ACTIVE REST – 2 MINUTES)

(CIRCUIT THREE)
4x30 second – Burpee Jacks
4x30 second – Squat Jacks
4x30 second – Fast Feet
1x20 – Square Box Jumps

*UPPER BODY*

(CIRCUIT ONE)
4x12 – Bent Over Freehand Barbell Pulls
4x12 – Freehand Barbell Curls
4x12 – Bar Curls
4x12 – Dumbbell Pushes (Sitting)
4x12 – Tricep Dumbbel Pushes (Back)

(ACTIVE REST – 2 MINUTES)

(CIRCUIT TWO)
4x12 - Crossed Knee Push-Ups
4x12 - Regular Push-Ups
4x12 - Freehand Tricep Skull-Crushers
4x12 - Freehand ricep Overhang-Pulls
4x12 - Dumbbell Flys
4x12 - Laying Bar Presses

(ACTIVE REST – 2 MINUTES)

(CIRCUIT THREE)
4x12- Barbell Curls (BAR)
4x12 – Tricep Curls (BAR)
4x12 - Forearm Curls
4x12 – Freehand Barbell Shrugs
4x12 - Two Second Held Squats

(SUPERSETS - (12 to 10 to 10 to 8.)

(HIIT - High Intensity Interval Training - (Complete an ENTIRE circuit before resting, DO NOT rest between sets or after completing ONE REP-SET in a circuit!)

(WEIGHT - (Don't show off, or hurt yourself, use a weight you can stand with and train harder and harder with it until you can properly use a higher amount, the goal is to build muscle not tear it, and nobody will get anywhere with CRAP form.)

Now the intensity of my routine is all up to you, follow it to the letter and I can assure you you'll be seeing results within the first month, but of course protein is essential along with a fairly nice diet.

Daily Swole Diet:

Essentially any where from 3000 - 5000 calories.
Spread between 3 - 5 meals.
300 - 350 grams of solid PROTEIN.
(Get as many vegetables and fruits in as I can.)

Feel free to use the routine if you'd like.
I improve on it daily and make changes here and there, eventually I'll leave this routine to create another which targets specific areas of my body, but for now full upper body workouts are proving to be the best.
(Legs are dealt with with squats and calf raises, but I do those until the muscle groups blow so I have not listed them.)

[Exiled]

Thanks for the great guide mate! Really appreciate it, will recommend this thread to others.

[Jay]

Thanks for the great guide mate! Really appreciate it, will recommend this thread to others.

Not a problem Warrior! Sounds good!

[PaulyD]

Mine, wake and bake

[Jay]

Changed my thread layout a tad and edited a few areas, enjoy the changes everyone or anyone who views and uses the routine!

[Harvey]

Just wondering why you've got squats in your last circuit? Is that just a generic thing?

[Jay]

Just wondering why you've got squats in your last circuit? Is that just a generic thing?

Contrary to the belief that legs should be trained on set days, legs should be trained every day, as the thighs are the biggest muscle in your body. So to maximize testosterone and growth you'd want to squat to get the most out of your workouts. :'D

[Harvey]

Just wondering why you've got squats in your last circuit? Is that just a generic thing?

Contrary to the belief that legs should be trained on set days, legs should be trained every day, as the thighs are the biggest muscle in your body. So to maximize testosterone and growth you'd want to squat to get the most out of your workouts. :'D

That's what I'm talking about!

[Jay]

Just wondering why you've got squats in your last circuit? Is that just a generic thing?

Contrary to the belief that legs should be trained on set days, legs should be trained every day, as the thighs are the biggest muscle in your body. So to maximize testosterone and growth you'd want to squat to get the most out of your workouts. :'D

That's what I'm talking about!

Indeed! Hell, it feels great too!

[Harvey]

Contrary to the belief that legs should be trained on set days, legs should be trained every day, as the thighs are the biggest muscle in your body. So to maximize testosterone and growth you'd want to squat to get the most out of your workouts. :'D

That's what I'm talking about!

Indeed! Hell, it feels great too!

I'm actually going to go do some more squats now.