I am 15 and i weigh 146 pounds. I need a workout for my biceps, triceps, shoulders, chest and abs. If anyone have one please help me out. Thanx.
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07-31-2002, 08:56 AM #1Registered User
- Join Date: Jul 2002
- Location: missouri
- Age: 37
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I need a workout for my whole uppper body anybody got one?
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07-31-2002, 09:12 AM #2
Do you plan on working out at home or the gym? What are your goals? Why don’t you want to work legs? Info like this is needed so we can help you!
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07-31-2002, 09:55 PM #3Registered User
- Join Date: Jul 2002
- Location: missouri
- Age: 37
- Posts: 5
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reply
i plan on working at home and in the gym but mostly in the gym. i want to get a six pack and be very ripped and very muscular and strong. i didnt ask for a workout for my legs because i already have one.
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08-01-2002, 06:26 PM #4
Chest/tris
Flat bench
Incline bench
Decline
Skull crushers
Legs
Your program
Shoulders
Military press
Shrugs
Bent over lateral raises
Back
Bent over rows or 1 arm rows
Pull ups (50) as many sets as it takes
Straight bar curls
Preacher curls
All exercises 4 sets 6-8 reps.
Abs and cardio 3 times a week, 20 minutesLast edited by BL1; 08-01-2002 at 06:36 PM.
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08-02-2002, 07:01 AM #5Registered User
- Join Date: Oct 2001
- Location: Montreal
- Age: 42
- Posts: 1,134
- Rep Power: 564
No offense BL1, but you're giving him too much to do.
Here's a good workout and you can do it under 1 hour for you whole upper body:
Partial Deadlift - 3sets
Bench Press (or Dips) - 2 to 3 sets
Chins (or pulldown machine) - 2 to 3 sets
OverHead Press - 2 to 3 sets
Crunch - 2 -3 sets
Your biceps are getting plenty of work from chins or pulldown machine. Keep your pamls FACING YOU.
Your triceps are getting a hell of a workout from Bench Press (or dips) and Overhead press."Everything would have been geared for making my body able to withstand another small dose of iron on the bar for each exercise every week or two, even if it was just a few ounces. " -Stuart McRobert.
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08-02-2002, 07:25 AM #6Originally posted by CyberGod
No offense BL1, but you're giving him too much to do.
Here's a good workout and you can do it under 1 hour for you whole upper body:
Partial Deadlift - 3sets
Bench Press (or Dips) - 2 to 3 sets
Chins (or pulldown machine) - 2 to 3 sets
OverHead Press - 2 to 3 sets
Crunch - 2 -3 sets
Your biceps are getting plenty of work from chins or pulldown machine. Keep your pamls FACING YOU.
Your triceps are getting a hell of a workout from Bench Press (or dips) and Overhead press.
None taken. I am not a big fan of HIT. I guess I probably should have told him the program I recommended was a 4-day split.
Lets try this again Jay:
Monday
Chest/tris
Flat bench
Incline bench
Decline
Skull crushers
Tuesday
Legs
Your program
Wednesday-off
Thursday
Shoulders
Military press
Shrugs
Bent over lateral raises
Friday
Back
Bent over rows or 1 arm rows
Pull ups (50) as many sets as it takes
Straight bar curls
Preacher curls
Sat-off
Sun-off
All exercises 4 sets 6-8 reps.
Abs and cardio 3 times a week, 20 minutes
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