iam 17yr old male and looking for ways to train my upper body like my chest. im 5'8 and my weight is 220. im trying to lose weight also. if any body has ways for the right way to train the upper body that would be great. 
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help please!
- Thread starter chris9008
- Start date
There are several ways to train.....but if you are a beginner I wouldn't get caught up in the trendy workouts of the year.
Basics are best. train each muscle 1 or 2 times a week......for a beginner I would recommend 1x a week to start,,,,you can change your workout in a few months.
Day 1 Chest and triceps
Chest: #1 Bench press 2 sets warm up then 4 sets of 8-12 reps...go to failure on the last set or two only.
#2 Incline press or incline DB press, one set warm up 4 sets 8-12 reps.
Triceps: #1 pick a power movement...dips, lying tricep ext or close grip bench..do 3 sets of 8-12 reps
#2 tricep push downs or rope ext 2 or 3 sets of 8-12 reps
Day 2 Back and bicep
#1 Warm up 2 sets then 4 sets of DB rows 6-10 reps
#2 medium wide pull ups or pull downs 4 sets of 8-12 reps
biceps #1 DB curls 3 sets of 6-10 reps
#2 barbell or EZ curl bar curls 2 sets 8-12 reps
Take day 3 off
Day 4 deltoids and traps
#1Seated DB press....2 sets warm up....then 4 sets 6-10 reps
#2 lateral raises 3 sets 8-12 reps.....good form
#3 upright rows 3 sets 8-`12 reps
#4 Rear deltoids....2 sets 10-12 reps.
just a quick idea
Basics are best. train each muscle 1 or 2 times a week......for a beginner I would recommend 1x a week to start,,,,you can change your workout in a few months.
Day 1 Chest and triceps
Chest: #1 Bench press 2 sets warm up then 4 sets of 8-12 reps...go to failure on the last set or two only.
#2 Incline press or incline DB press, one set warm up 4 sets 8-12 reps.
Triceps: #1 pick a power movement...dips, lying tricep ext or close grip bench..do 3 sets of 8-12 reps
#2 tricep push downs or rope ext 2 or 3 sets of 8-12 reps
Day 2 Back and bicep
#1 Warm up 2 sets then 4 sets of DB rows 6-10 reps
#2 medium wide pull ups or pull downs 4 sets of 8-12 reps
biceps #1 DB curls 3 sets of 6-10 reps
#2 barbell or EZ curl bar curls 2 sets 8-12 reps
Take day 3 off
Day 4 deltoids and traps
#1Seated DB press....2 sets warm up....then 4 sets 6-10 reps
#2 lateral raises 3 sets 8-12 reps.....good form
#3 upright rows 3 sets 8-`12 reps
#4 Rear deltoids....2 sets 10-12 reps.
just a quick idea
A good way to get your upper body to grow is to train your lower body.
I suggest starting with a full body routine that you do a few days per week. The only exercises you should concern yourself with at the moment are squats, deadlifts, good mornings, bench press, overhead press, dips, rows, and chinups/pullups.
Don't waste your time with isolation crap until you develop your physique enough to notice which body parts require additional work.
Don't waste your time with isolation crap until you develop your physique enough to notice which body parts require additional work.
Good mornings are one of the worst exercises out there....and Dead lifts should only be performed when you have had detailed instruction by an expert.... the most dangerous exercise ever if done wrong...CowPimp said:
Skip dead lift for now and the full body workout also....very bad idea.
Why is full body a bad idea? That's one of the best routines for a beginner.
ForemanRules said:Good mornings are one of the worst exercises out there....and Dead lifts should only be performed when you have had detailed instruction by an expert.... the most dangerous exercise ever if done wrong...
Skip dead lift for now and the full body workout also....very bad idea.
Define one of the worst exercises out there? Then explain how goodmornings fit into this category. Goodmornings tear up your posterior chain like none other.
Of course you are to always start light and only move up when you are confident you can maintain your form with the heavier weight.
ForemanRules said:You are giving bad and dangerous advise to someone who knows nothing about weight lifting....
Sorry FR - I usually agree with you on almost everything (when you're being serious that is) - but this time I'm not in total agreement. Sure the deadlifts and good mornings do need to be taught and demonstrated before he tries them, however, you will have to agree that compound exercises are good for building quick mass so it would be a good idea to introduce them after a few months of lifting - but not straight away.
Also to begin with I don't see anything wrong with a full body workout once or twice per week for a couple of weeks until he gets into the swing of things. The first few weeks are about getting into the pattern of exercising regularly and getting correct form. Once you have the pattern and form then you can move into a split like you're suggesting.
Adamjs said:
Training the: Pectoralis major, deltoid, trapezius, biceps brachii, latissimus dorsi, triceps brachii, forearms in one workout is just too much for a beginner. It is better to break up this extremely high amount of training into 2 or 3 workouts. Much better to focus on 1 or 2 things at a time rather then 7 or 8.
Try and learn college algebra in two weeks.....its a bitch and you don't remember much when its over.
I wish I was as smart as you are.Adamjs said:Doesn't everyone learn college algebra in two weeks? The previous semester of lectures is really only slow people and so the professors have something to do with their time
It took me 6 weeks and I only had an 81%. 
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I don't see anything wrong witha total body routine for a beginner. I started on one when I first lifted. The thing I like about it is that it allows them to focus on a few compound movements each workout for each muscle group (one maybe two movements at the most). Also, most newbies aren't at a level of fitness to handle higher amounts of work load that a split routine offers. The total body training can help improve their overall conditioning and GPP.
I don't think either way is wrong though. Different people have different ways of doing things. To say that one is wrong is just......wrong.
I don't think either way is wrong though. Different people have different ways of doing things. To say that one is wrong is just......wrong.
ForemanRules said:I wish I was as smart as you are.
I always crammed at the end for mathematics - I could never be bothered taking the time to try and learn it during the term cos there was always all the assignments I had to keep on top of in other subjects. But I always found it one of those things that once you understood what it all meant that you could always follow the logic behind it all and get the answer. Now I can't seem to get away from applied mathematics :|
Oh yeah - back to the point - erm...you're right if he trains heavy then a total body workout two times a week would wear him out in the beginning - but let's face it - everything in the beginning is about experimenting and finding what exercises you feel comfortable doing - not about training heavy.
Most people just getting into training start with a total body workout - I know every fool that goes through my gym gets forced into one by the trainers. To me it just makes more sense to sort of ease yourself into the training until you're used to it.
-Oh yeah - I should have read my first post before typing this up - I'm damn well repeating myself for no reason. Stupid boredom and writing posts to fill in the time.
