Upper body program for a skinny guy

[b4tn]

I was wondering if someone had a work out plan I could use. I really don???t know what???s best for me. I run and ride my bike often so i am pretty well developed in the legs but I have boney shoulders and skinny arms. I need to even things out a bit. I bought a barbell set and set up my basement to work out in. I set up a 3000 calorie 250 gram protein diet and I am 160 lbs. I am taking Anobolic Matrix, Vitargo creatin, and whey protein. I just need a plan. Right now I am just blindly working shoulder, chest and arms every other day from assorted free weight exercises I have found online. I am doing 3 sets of 10-15 reps per exercise but I have no organization to it. If someone has a really good upper body shoulder work out plan including days on and off please point me in the right direction.

 

[P-funk]

I would not neglect leg training as there is a difference between taining legs with resistance and riding a bike. For upper body workout ideas or total body workout ideas you can check some of the journals. I use an upper/lower split (as does premier) and occasionally a total body split (like yanick's). You can use some of the examples there to come up with a routine that best fits you and your goals.

 

[Seanp156]

If you really want to get bigger, you need to work your legs as well, not just cardio. As for your upper body, you say you're working it 2-3 times a week, that's most likely overtraining it. A push/pull/leg routine would probably be the best at this point, and for some time to come.

 

[b4tn]

Sorry, I am very new at this, You guys are using terms that I dont know what they are Push pull? upper leg split?

 

[Seanp156]

Push/Pull is referring to the type of exercise... For example, I consider My chest/tricep/should day my push day because all the movements are pushing (benching, tricep extensions, kickbacks, military press etc). Pulling would be like back and biceps (deadlifts, curls, pullups, chinups, rows, etc). Split simply refers to your workout routine. It's called that because your routine is basically split up throughout a weeks period.

 

[WilliamB]

Push - Bench Press, Shoulder Press
Pull - Pull Ups, Lat Pull down, Bent over rows
Upper Leg Split? I think you combined two things into one.
...I think you meant upper and lower body split...

 

[Seanp156]

Push - Bench Press, Shoulder Press
Pull - Pull Ups, Lat Pull down, Bent over rows
Upper Leg Split? I think you combined two things into one.
...I think you meant upper and lower body split...

I don't know, sometimes I do squats, hamstrings, leg extensions, and leg presses all throughout the week .

 

[b4tn]

SO how do you know when you have rested enough to work the same group? I thought it was 48 hours. Thats the reason I was working out every other day.

 

[Seanp156]

I only do each muscle group once a week right now, some say every 72 hours, but it varies per person. In general, smaller muscle groups recover more quickly.