My upper body workout for the past 30 sessions

**ty2090** · 02-10-2011, 07:55 PM

Hey guys, I really wanted to get going a bit with my workout before I posted here. I've done this following workout 3 days a week, for a total of 30 times.

Exercises Total: 14

Chest:

Push ups ( 10x3)
Dumbbell Chest Press with 35 pounds ( 10x3)
Dumbbell Incline Chest Press with 30 pounds (10x3)
Chest fly on the peck deck machine 30 pounds (10x3)

Shoulder:

Overhead Press Dumbbells with 10 pounds (10x3)
Lateral Raise Dumbbells with 10 pounds (10x3)
Shrugs Dumbbells 30 pounds (15x3)
Rear delt row on the peck neck machine 15 pounds (12x3)

Upper Back:

Lat Pull Downs, cable machine, 30 pounds, ( 10 x 3)
Bent Over Row Dumbbells, 25 pounds (12x3)

Triceps:

Bench dips ( 12x3)
French Press, Dumbbells 20 pounds, (10 x3)

Biceps:

Curl, dumbbells, 25 pounds ( I sometimes must rest after 5 reps with this weight) (10x3)
Hammer Curl, dumbbells, 25 pounds (10x3)

Note: I am trying to increase how much energy and fat I burn by doing this first thing in the morning and by only resting 30 seconds between sets.

Thanks to everyone who takes the time to comment-Ty

**ihateschoolmt** · 02-10-2011, 07:58 PM

What are you asking? What are your goals, loosing weight? You need to work out your legs.

**x~factor** · 02-10-2011, 08:45 PM

Working out your legs is so over rated. That's why there are baggy jeans.

**colorado** · 02-11-2011, 12:16 AM

Are you overweight or underweight?

I ask because of the amount of weight you are using.

**Gazhole** · 02-11-2011, 03:29 AM

Whats the question?

**Work IN Progress** · 02-11-2011, 05:47 AM

What do you mean 10x3. I dont know how you do things in New Zealand but here in the civilized world we usually count (Sets x Repetitions) At least I hope thats what you meant.

**Philmb** · 02-11-2011, 11:17 AM

How long do your work-outs last? That sounds like way to much for one work-out. What about your legs?

**Resolve** · 02-11-2011, 12:13 PM

Sounds to me like you just need to focus on the basics. And based upon the numbers you're relating, it sounds like you have your work cut out for you.

Cut back on the number of exercises you do, and focus on working each one harder. I.e. just do flat db press OR inc db press, and try to use more weight, or get an additional rep, every workout. Do just over head press and rear delts in one workout, and fronts and side raises supersetted the next. Do just pulldowns or rows.

I also think you should be training towards doing a regular pull-up, rather than a pulldown.

And, of course, you should learn to squat and deadlift.

**ty2090** · 02-11-2011, 03:10 PM

Sorry for the lack of clarity guys, and I need to update my status, I'm back in the states before Uni in the U.K

My weight : 181 pounds, roughly 20% body fat.
My workouts usually last 1 hour 20 minutes
Goal: Drop body fat to 9% thanks for commenting though guys.

**ty2090** · 02-12-2011, 06:57 AM

I also run 30 minutes a day so that should take care of my legs...( I hope)

And yes I mean 3 sets of 10 reps.

**Philmb** · 02-12-2011, 09:38 AM

Running does not build muscle in the legs. It is a cardio exercise. Sounds like you are just starting out, great. However, don't fall into the trap of wanting big biceps/chest, and neglect legs. If you really want to build your body, learn how to squat and deadlift. I am not saying to quit cardio, it is important, but don't confuse it with building lean body tissue.

**ty2090** · 02-13-2011, 11:26 AM

Originally Posted by Philmb

Running does not build muscle in the legs. It is a cardio exercise. Sounds like you are just starting out, great. However, don't fall into the trap of wanting big biceps/chest, and neglect legs. If you really want to build your body, learn how to squat and deadlift. I am not saying to quit cardio, it is important, but don't confuse it with building lean body tissue.

Then on during the other 3 days a week, I'll put together a leg workout along with my core workout ( I use a ball for this...it keeps me humble) -_-

**x~factor** · 02-13-2011, 12:40 PM

Originally Posted by ty2090

Then on during the other 3 days a week, I'll put together a leg workout along with my core workout ( I use a ball for this...it keeps me humble) -_-

**rockhardly** · 02-14-2011, 04:01 PM

Originally Posted by ty2090

Then on during the other 3 days a week, I'll put together a leg workout along with my core workout ( I use a ball for this...it keeps me humble) -_-

Now you're going to train 6 days a week while on a deficit (if you're cutting) with a program that I would eliminate around 75% of the excercises, all while not having a foundation to handle the load (determined from your excercise selection and accompanying weight).

You're on a fast track to overtraining and injury.

A better program would provide you more benifit in half the time and days.

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