Gaining Upper body Muscles? Is this routine effective?!
Question: Goal: I want to gain upper body muscles (chest, shoulder, and arms).
This is my routine:
Day 1: 4 sets of butterfly, bench uppper & middle, and a couple of other chest related weight lifting; 8-12 reps each. And shoulders in the same manner.
Day 2: Biceps in the same manner
Day 3: Rest
Day 4: Rest
Day 5: Biceps
Day 6: Repeat from Day 1 and so on.
So basically, I'm working the same muscle group twice a week. Is it too much? I've read that you should only work on one muscle group once per week. But I feel it's too little. Thanks for your advice =*..*= Meaow...
Answers: Goal: I want to gain upper body muscles (chest, shoulder, and arms).
This is my routine:
Day 1: 4 sets of butterfly, bench uppper & middle, and a couple of other chest related weight lifting; 8-12 reps each. And shoulders in the same manner.
Day 2: Biceps in the same manner
Day 3: Rest
Day 4: Rest
Day 5: Biceps
Day 6: Repeat from Day 1 and so on.
So basically, I'm working the same muscle group twice a week. Is it too much? I've read that you should only work on one muscle group once per week. But I feel it's too little. Thanks for your advice =*..*= Meaow...
Well, if you think Big Arms = Big Biceps your Wrong, Working out your Triceps will make your Arms big because triceps are 2/3 of your arms, the 1/3 is your biceps, I worked out Triceps yesterday and I had the Pump so bad, My arms felt like they were 17 in. but mine are only 14.. I mean biceps will make your arms look bigger but working out Triceps will make them look even bigger, and To grow muscle is only to use heavy weight, Use heavy weight more and you'll build muscle, Me This is what i do.. Everyday I will work out one body Part, like :::
Sun - Biceps
Mon - Chest
Tues - Triceps
Wed - Back
Thurs - Shoulders
Fri - Chest
Sat - Biceps
Sun - Shoulders
I'll rotate it around like that to trick my muscles and ill use heavy weight, while Using Intensity, Not fast but right after one exercise go to another then another and another.. like that, but Bigger Triceps Bigger Arms.
8 week workouts
Phase l
Day One
Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125
Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200
Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450
Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80
Day Two
Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200
Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175
Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175
Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60
Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75
Day Three Off
Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170
T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150
Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125
Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50
Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155
Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds
Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35
Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175
Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90
Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45
Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60
Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50
Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60
Dips
4 Sets 8 to 10 Reps
Day Seven Off
Good luck:
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