Sunday, November 14, 2010

2 Isolated Upper Body Workouts

Since I am rather new to the muscle-gain thing, I thought it might be easier to type up the two workouts that I'm doing at the moment. I'm really wanting to focus on my chest and shoulders with the idea that other muscles like the biceps and triceps will grow accordingly - I can focus on them at another time when there are enough support muscles in place. It would be silly to have big biceps but no chest, that would be weird.

I will say it now that I accept comments and criticism but just know that I'm teaching myself how to put on muscle since I don't have enough money for a personal trainer or the gym.

So first up here is my chest workout. The workout template came from here but has been modified slightly for gaining not toning. Modifications were also made if equipment was not available.
WarmUp - PushUps, Upright dumbbell press, Bench Press
Arnold Press       - 5 @ 8 + 2 Upright Press
Bench Press       - 5 @ 8
Dumbbell Flyes  - 5 @ 10
Pullover             - 5 @ 8

And this is my shoulder workout, template taken from here. This workout had to be modified a fair bit since I don't have a machine.
WarmUp - PushUps, Front Barbell Raise, Bent Over Dumbbell Raise
Barbell Front Raise                       - 5 @ 8
Dumbbell Front Raise                   - 2 @ 10
Standing Dumbbell Side Raise     - 5 @ 8
Seated Rear Dumbbell Lat Raise - 4 @ 8
Bentover Row                               - 2 @ 8
Dumbbell Shrug                            - 5 @ 12

Now, I'm not really sure why I've decided to make the reps per set so different for each exercise but I hope it works. I'll probably use this as a personal guide since I can't remember all the exercises...

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