Advice if you can spare it please

[adamboy]

Hey everyone, is this an ok upper body workout for somebody with only barbells and dumbbells. I suppose theres a lot of isolation excerises. Any comments would be great thankyou.

Monday

Bent Over Rows 4 x 10
Hammer Curls 4 x 8
Wrist Curls 3 x 10
Bicep Curls 4 x 10


Tuesday

Shoulder Press Barbell 5 x 10
Pushups 6 sets til failure.

Wednesday


Bent Over Rows 4 x 10
Hammer Curls 4 x 8
Wrist Curls 3 x 10
Bicep Curls 4 x 10

Thursday

Shoulder Press Barbell 5 x 10
Pushups 6 sets til failure.

Friday

WEEKEND I REST

 

[theleip]

Why are you only working your upper body?

 

[adamboy]

im not, thats just my upper body plan

 

[dswithers]

What are your goals? How long have you been working out? What are your stats?

 

[adamboy]

i want to bulk up. So far ive been doing this for about 2 months. My stats are:

Age: 17
5'9
196 Lbs
15 inch Biceps.
11 inch Forearms.
Im not to sure how to measure chest and shoulders really.

I have seen some good development on chest, shoulders, forearms, triceps and back. My biceps are getting bigger but not too quickly.

Thanks

 

[adamboy]

Can somebody please offer some advice.

 

[benelson101]

there's not a great deal of chest workout, too much isolation, not enough compound for back/delts.

you're also limited as you cant do horizontal pull exercises; but try some reverse flys, lateral raises, front raises (arms by side, lift upwards and forwards).

also, do some olympics lifts; they'll hit every muscle and will make you work in a different way to how you normally would.

 

[adamboy]

Cheers pal! I'll try and lose the isolation

 

[Adumb]

Throw some deadlifts in there. Are you ever going to bench?

 

[malkore]

too much for biceps and other small muscles. remember, every compound back exercise works the biceps. every compound chest exercise works the triceps.

make the bulk of your routine compound exercises, with just ONE isolation exercise for body parts you feel are lagging, and make that the 'icing on the cake'. your compound exercise is the cake...isolation is just frosting.
as tastee as frosting is, you can't have a cake with just the frosting


anyone else hungry now?

 

[adamboy]

Lol maybe i like just the frosting. In fact for a fitness forum cake should be blasphemy.

Seriously though i will definately lose some isolation for more compound. Im definately going to get a bench soon so i'll be able to get some more chest work in there.

Do you know if you can get a bench strictly for bench pressess that are on the floor and can hide away in a corner easily?

Thanks a lot for the replies.