Hi all

[rammstein]

First off im daniel age 21 from the mount,iv been working out on and off for the past 5 or so years but only seriously for the last 8 months so im new to this.I need a little help with my upper body work out if anyone can help that would be great! its something like this,

Sunday,tuesday upper body..

chest-

bench press

dumbbell fyles

Biceps-

Ez-bar curl

Hammer curl

triceps-

Bench dips

dumbbell kick backs

shoulders-

barbell front shoulder press

dumbbell raise

All 4 done with 4 sets, reps-*10*8*6*8 Adding more weight as i go cept for the last rep.

Like i said im new to this so i would appreciate any info

cheers dan

[holdenman]

Your best bet would be to split your bodyparts up into seperate days imo. e.g mon - chest, tues- back and so on. Look at some of the workout routines for good ideas.

Do you train legs etc. as well??

[rammstein]

maybe a stupid question but what is the difrence in spliting them up and not? yeh i do but i got that pretty much sussed atm

[roadie]

it may be a good idea to provide your full workouts.....apart from legs when do you do back?

if your doing back on a separate day from legs then maybe add guns to that day

[rammstein]

If i split the work out over a number of days say i do chest and shoulders one day do i incress the exercises from two per body part to more?

[holdenman]

The reason for doing one body part per day is to allow sufficient recovery. If you do a proper chest session you shouldnt be able to train it again for at least 3 days or so.

And yes do more exercises for each bodypart.

[rammstein]

ahh i see so what i want to be doing is some thing like this..

Sunday-chest, biceps

Monday-triceps, shoulders

Tuesday-legs,abz

Wednesday-chest, biceps

Thursday-triceps, shoulders

Friday cardio (20 min bike)

Saturday brake

3-4 exercise each with 4 sets per exercise, reps *10*8*6*8

cheers more info/help would be much appraciate

[Draft]

I think you really need to look at working your back.

If you work out your chest and shoulders without doing your back your shoulders will pull forward.

I also like to keep chest and tris as far apart as possible because you utilise tris alot in both chest and shoulder workouts.

[roadie]

biceps on friday would be worth a shot

[bradshaw]

Heres my usual work out (if it helps).....

day 1- back, biceps

day 2- shoulders, chest

day 3- bicep, legs, abs

day 4- chest, triceps

day 5- back, biceps

day 6- off

day 7- shoulders chest

i do 4-6 sets, 12-15 reps (including warm up set) with a 30 second - 1 min rest in between sets, i do super sets for biceps and shoulders and do about 6-8 exercises per body part

hope it helps. good luck

[holdenman]

ahh i see so what i want to be doing is some thing like this..

Sunday-chest, biceps

Monday-triceps, shoulders

Tuesday-legs,abz

Wednesday-chest, biceps

Thursday-triceps, shoulders

Friday cardio (20 min bike)

Saturday brake

3-4 exercise each with 4 sets per exercise, reps *10*8*6*8

cheers more info/help would be much appraciate

Yeh that looks a lot better, but as someone else said you gotta put back in there somewhere. And yeh either put tris and chest futher apart or do them on the same day, I find doin them together great.

[mikealhussy]

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