I Need Help With A Good Upperbody Workout Schedule That Will Get Me Big And Strong Fast W/o Using Any Proteins?
When I first started working out I really didn’t know anything about it. This was my routine. (I was very weak then (2008))
bench press…………80LBSx10 reps…90LBSx6 reps…100LBSx3..right after one another (2 sets)
curls………..60lbs 25 reps
push ups……..25 reps (2 sets)
I never worked out my legs as much.
I did this everyday & my muscles in my chest & arms showed alot of results in just 3 weeks. Someone told me this was very bad for my muscles so I stopped. I haven’t worked out since then for a long period of time. I have only done a few days at a time then quit because i could never find a good workout.
Now I want to get big & strong fast as possible w/o proteins. I have a program for my legs so I am set there. I need to know upper body workouts to get muscle definition & size growth, including arms, abs, chest, shoulders, & back.
I only have a bench press & the pull down bar thing. (idk wat its called) I also have the attatchment that enables me to do curls on the bench. (idk wat thats called either).
Please help me & provide me with a good program. Something i can do monday, tuesday, & friday. Three days because my leg program will take up tues, thurs, & sat.
Help me Please!! Thank you
(also i am only 16)
male
5′ 9″
146lbs (most of it is fat but i am not obese. I hav a medium build with just some fat over. Not really a belly)
Tags: Good, Help, Need, Schedule, Strong, That, Upperbody, Will, With, Workout
January 23rd, 2010 at 10:54 pm
first of all ur focsing on muscle building if u want muscle do 8-10 reps that focuses on building muscle if u want get stronger do 5-8 reps & if u want 2 get more tonned do 12-15 reps i recently did 8-10 reps but i wana get taller so now i do light 12-15reps & u need work on ur legs cause 2 get big shoulders u need big legs ur body wont grow if urlegs dnt because ur body has 2 be in proportion & without big shoulders ur arms & chest wont grow also eat ur veggies u need them drink alot of water & mik since ur lifting weights at 16 u mite wana grow some more i do thats why i do light if u do do light weights if not go crazy but have lots of milk so ur bones stay strong when u lift also work on ur forearms at least 1 a week & do compund workouts the main exercises u need 2 do are widegrip pull up because it works shoulder biceps & all of ur back & ur forearm do squats cause they good for ur legs & do bench prees cause it does chest shoulders forearms & tries make sure u do incline so u dont get a flat chest aight hope this helped
January 24th, 2010 at 3:01 am
You need protein to grow muscle, just eat plenty of fish, chicken & beef.
do a progressive 10,8,8,6,3’s on you bench followed buy a heavy fly press( 3 sets of eight, if you can). do three sets of 8 on a heavy military press. finish with a tricep press on the bench, three sets of eight. I have been doing three sets of eight on my curl with no luck but, I have added 145 to my bench in six weeks.
If you have a spotter, push your self.
January 24th, 2010 at 8:59 am
Ever see the skinny swimming dudes? well try swimming & it will help you with a lot of your possible weight issues, & you will get ripped.
January 24th, 2010 at 2:26 pm
You can use this as a guide but will most likely have to tailor it to your specific needs as you get into it. General rule of thumb for quick gains on size & strength: 2-3 exercises /body part, 3 sets of 6-10 reps, rotating certain exercise every few weeks to shock the muscles. The weight amount will depend on your abilities.
**Biceps: Barbell curls, alternating dumbbell curls, concentration curls, preacher curls (this is the attachment that enables you to do curls on the bench).
**Triceps: Dips, dumbbell kickbacks, dumbbell extensions, press downs (using your pull down bar thing).
**Shoulders: Front shoulder press w/ barbell, dumbbell shoulder press, side lateral raises, front raises.
**Chest: Flat bench press, incline bench press, dumbbell flys, wide grip bench press.
**Back: Lat pull downs (use pull down bar thing), wide grip pull-ups, close grip chin-ups, deadlifts, barbell rows.
**Abs: Crunches, reverse crunches, side bends or twists.
Strict form & proper breathing (inhale in the beginning of the exercise & exhale when finishing) are very important so keep the stomach tight & don’t sway your body in order to complete reps. That’s a good way to injure yourself. I hope this is helpful. It’s the best I can do without having sat down with you to get more detailed info. Stay focused & determined! Good luck!