Upper body routine suggestions?

W

Wesky

0
Hey,

I need help from the knowldegable ones!

Im trying to build a routine for my upper body + triceps & biceps but im having problems forumlating something isnt going to 'overtrain' this area.

Specific areas are shoulders, pecs/upper chest, traps, tri's and bi's.

i had made a big mistake in training one area at a time and now i have got myself into a huff with the upper body.

If anyone has any 3 day routines that is focussed on upper body, pls post so i can get some ideas.

Cheers,

Steve.
 
can you be a litle more specific about your problems? do want size, strength??
 
if you've come looking for a routine that will only work your upper body, all your gonna find is a bunch of people who are going to yell at you for not training your whole body.

Post your current routine now, and we can take what you got and make it work. also checkout

http://www.exrx.net/WeightTraining/Instructions.html

this should help you build a routine that works for you. do some research and post something that might work for you and the friendly people here will help tweak it with you.
 
mostly compounds like
deadlift
benchpress
chins
dips
shoulderpress
dont worry about isos if you can dip or chin your own weight or more,thet is going to build bigger bis and tris than curls or kickbacks will do:rolleyes:
 
Wesky said:
If anyone has any 3 day routines that is focussed on upper body, pls post so i can get some ideas.
Click to expand...

Are you looking for a 3 day upper body only, or a full body? Theres no point in working upper body only.
 
hey.

As i mentioned earlier, i did a silly thing and worked 1 area at a time. Basically the plan consisted of working from bottom to top.

Legs were on a 3 days plan, abs/lower chest were on a 3 day plan and along with forearms.

Funnily enough this was suggested by the gym haha, we wont be returning there!

Im doing this for size & strength. While working the above mentioned area's naturally i did workout the other areas to, but not to its full potential so i need to catch up.

Thanks for the suggestions already made!
 
One method that's worked for me is the split routine. 3 day split routine can be as such:

Monday: Chest/Tris
Tuesday: Rest
Wednesday: Bis/Back
Thursday: Rest
Friday: Legs/Shoulders
Sat/Sun: Rest

Some people may say it's old school but it works. For more information on what exercises to do, how many, and info on reps/sets, try here:
 
Thanks for the info!!!

I have re-done my routine and split it in to a 2 week, 4 day split. Pls check me on it and tell me where the conflict is going to be. I've decided to continue on with full body, not just focussing on one area like the original mistake.

Pls pass on any feedback/suggestions.


thanks again,

Steve.
 

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I've briefy looked at the thumbnail and I don't see squats or pullups. On the first day you just do chest? Its not a huge muscle group I could terrorize my chest and still be good to hit at very lEaSt biceps or triceps.
 
Ok, how did we go this time around?
4 day split, only 1 week, not 2.
 

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What the hell is a lying pullup?

It's kinda funny how you have a 'shoulder press' labeled "triceps." Shoulder press does use your triceps, but its a shoulder exercise, not a tricep exercise.

Same thing with a bent over row being an ab exercise, that's a back exercise.

Kickbacks are crap. Extensions, skull crushers, pushdowns, close grip, and dips are all better tricep exercises.

You NEED squats.

If this is the order you are gonna do it in think again, compounds before isolations, ALWAYS.
 
bah, i give up i think ill just stick to freelancing it haha worked before, ill do it again! I think there is conflicting info on websites that make things a bit hard and confusing!

thanks all!!!!
 
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As far as you're routine goes, I recommend this and in this order for now:

Monday (Chest/Triceps)
- Bench Press
--Stability Ball Chest Press
- Dips
- Tricep Press Down

Tuesday
Off

Wednesday (Biceps/Back)
- 1 Arm Dumbell Rows
- Lat Pulldowns
- Seated Rows
- Standing Barbell Curls
--Some light rotator cuff work as well using the cable machines
Thursday
Off

Friday (Shoulders/Legs)
- Seated Dumbell Press
- Lat Dumbbell Raises
- Various Leg Excersizes (Squats or Seated Leg Press)
- Abs
 
G'day Tony!!!

I went through and redesigned my current routine completely after the ones that i have posted.

Funnily enough, what i have now is extremely similar to the one you suggested.

Atleast im on the right track!!

thankyou!

Steve.
 
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