Upper body training

[RobInDaUK]

So what kind of upper body routine are all you guys following?

I'm still a bit unsure on this subject of how to train the upper body to pass the PRMC..

Ta Muchly, Rob

[zero megahertz]

My upper body routine-

20 pressups
10second rest
30 situps
10second rest
10 inclined pull-ups
10second rest
3 pull-ups
30second rest then repeat above circuit 3 times.

I also work chest, triceps, back, biceps, shoulders, stomach and legs at the gym twice a week.

[Jon]

I do 3 circuits a day every weekday (broken down main circuit because I was having difficulties).

For first week I did:

Morning - 3 pull ups, 15 burpees x 3 with no rest between them. Do them straight after my run. (add 1, and 5 every week)

Midday/Early Afternoon - 20 pressups, 40 sit ups, 4 chin ups X 3 (1 minute rest between circuits). (add 5, 5 and 1 every week)

Late Afternoon/Evening - 10 military press ups, 20 rotating sit ups, 20 tricep dips X 3 (1minute rest between circuits) (add 5, 6 and 5 every week)

Basically, I found it hard to do some exercises in the same session (eg: sit ups + rotating situps, pull ups + chin ups, press ups + military press ups). By doing 3 circuits throughout the day instead of one big one, I can include more exercises. Im also at school duiring the week so I might pop in to the gym (a bit shit really) every so often.

On Saturdays, I do so weight training using a tricep bar, an EZ curl bar and some dumbells (plus anything else heavy that I might find around the house, eg: do press ups while wearing a bag full of bricks)

[mark_glasgow]

for upper body training i stick with free weights,this is what i do at the gym(this includes legs aswell).

Tuesday: Shoulders - Smith machine front press
Dumbell seated Millitary Press
Side lateral dumbell raise

Back - T-Bar row
Lat row
Deadlifts
Shrugs

Thursday : Barbell Chest - Flat bench press
Decline Bench Press
Incline Bench Press

Saturday : Triceps - Angled bar pulldown
Ez Bar Lying Extensions(skull crushers)
Close grip bench press

Biceps - Cable Curls
Seated Alternate Bicep Curl
One arm dumbell preacher curl

Quads - Leg extensions
Squats
Leg Press

Hamstrings - Lying Leg Curls
Seated Leg Curls

Calves - Seated Calf Raise
Standing calf raises

Sundays : Dumbell Chest - Flat bench Dumbell Press
Incline Dumbell Press
Lying Dumbell Flyes
Dumbell Pullovers


i know alot of people wont understand half of all the exercises that i have wrote but i you go to www.bodybuilding.com you will get alot of information and alot of excercises which show you the pictures

mark

[AshSkett]

I go to the gym 4-5 times a week and follow the following programme for upper-body:

Pull-Ups
Wide Grip Pull-Ups
Press-Ups
Tricep Dips
Straight Arm Pull-Downs
Bench Press
Bicep Curls
Crunches
Sit-Ups
Back Extensions

I do 2 sets of everything and squeeze out as many as I can manage for each set. Any suggestions on how I could improve this are welcome.

[Cronkilla]

zero megahertz:

Between each its straight from situps to pressups to pullups then a rest, as stated in the booklet. Just a note you might like to consider.

[The JaCkAl]

That's precisley it Cronkilla, it's no good having a rest between each exercise as you wont have one on the day. At PRMC you have to jog on the spot with your knees touching your fists at waist height until it's your turn to do sit ups etc.

[zero megahertz]

Ok cheers Cronkilla, I didn't know that as I havent got a booklet, I'm too young apparently!?

[robj]

what booklet?

i picked up all the booklets at the AFCO and none of them have any information about training?

[zero megahertz]

I don't know I haven't got one but Cronkilla mentioned it in his post. I assumed he meant the Green booklet.

[always go commando]

Theres a small blue booklet with a basic training regime in it ofr PRMC and POC

[robj]

is that the same training schedule that is on this site?

[always go commando]

it is indeed

[Cronkilla]

The booklet I refer to is CP114 June 2001.
Its strange how they wont give you a booklet being 'underage' thou. Its not like there responsible if you hurt yourself.

[Jon]

If your planning to join the Marines, as a recruit, dont use the PRMC fitness booklet. That will only build you up into a reasonable level of fitness. Its best to use the POC fitness booklet, since its harder and will build up your fitness to a higher level.