Hello, I'm new to the forum and this is my first post. I'm trying to come up with a complete upper body routine I can do 3 times a week. This is what I've come up with so far.

Monday:chest/back
Bench Press
Bent-over Row


Wednesday:arms/shoulders
Behind Neck Press
Curl
Triceps Extension


Friday:abs
Straight Leg-Hip Raise

As far as how many sets and reps is concerned, I'll follow the bulking guide that's stickied at the top of the forum. If you have any advice feel free to share.

Hello, I'm new to the forum and this is my first post. I'm trying to come up with a complete upper body routine I can do 3 times a week. This is what I've come up with so far.

If you have any advice feel free to share.

So you are going to bulk. Why are you doing only doing upperbody? Some more detail might help. Age, weight, BF%, experience, home or gym and goals????

I'm 5'10, 140 lbs. if by BF% you mean bodyfat I don't know.
I've been weight training for 6 some odd months but I didn't have guidance so the gains have stopped. I work out at home with some free weights, a bar bell, and a couple of dumb bells. Right now I can only bench 95 pounds (I was only able to bench 50 when I started) and curl 60. I pretty much want to double those numbers. (bench 200, curl 120)

I'm 5'10, 140 lbs. if by BF% you mean bodyfat I don't know.
I've been weight training for 6 some odd months but I didn't have guidance so the gains have stopped. I work out at home with some free weights, a bar bell, and a couple of dumb bells. Right now I can only bench 95 pounds (I was only able to bench 50 when I started) and curl 60. I pretty much want to double those numbers. (bench 200, curl 120)

Why only upper body? what about lower body? Are you seeking size with strength? No bench or stands, how do bench press? Are you a teen? Have you always used splits?

The reason I ask, is so you can get guidance based on circumstances and equipment.

Blast, I forgot, I also have a bench. I'm 20. I'm not sure if I've used splits because because I don't know what a split is. And yes, I do want size with striength. And I guess I can include some lower body excercizes too.

Work your lower body! The more you read here, the more you will figure that out.



Blast, I forgot, I also have a bench. I'm 20. I'm not sure if I've used splits because because I don't know what a split is. And yes, I do want size with striength. And I guess I can include some lower body excercizes too.

Got it. I'll tack the leg exercises onto friday.

Hows this?
Monday:chest/back
Bench Press
Bent-over Row


Wednesday:arms/shoulders
Behind Neck Press
Curl
Triceps Extension


Friday:abs/legs
Straight Leg-Hip Raise
Standing Calf Raise
Full Squat
Good-morning

And can anyone explain to me what a split is?

Got it. I'll tack the leg exercises onto friday.

Hows this?
Monday:chest/back
DB Flies
Bench Press
Bent-arm pullover with one DB across bench.
Bent-over Row


Wednesday:arms/shoulders
lateral raise
standing overhead press
BB Curl
BB Triceps Extension


Friday:abs/legs
Sissy squat
Full Squat
Straight Leg-Hip Raise
Deadlift
Standing Calf Raise



And can anyone explain to me what a split is?
Above you have split your body into parts and did them on different days. Rather than work the entire body in a workout as I have done for years. That is the fad now, you are in the majority.

I wouldn't do a behind the neck press, it can cause shoulder problems. The good morning is one I avoid because of Disk problems, I would do a stiff-legged deadlift, instead.

I have added some exercises in bold above and changed position of some. I would do 2 sets of 8-12 reps for all of them. I would use a heavy weight nearly 80-85% of your max 1rep. I would do as many reps as possible until you can't complete one in proper form without cheating. If you can't do 8 reps reduce weight, if you can do 12 or more increase weight.

There were a few exercises that I didn't recognize, can you tell me how they're done? ( the Bent-arm pullover, standing overhead press, and the Sissy squat.)

There were a few exercises that I didn't recognize, can you tell me how they're done? ( the Bent-arm pullover, standing overhead press, and the Sissy squat.)

Sissy Squat (http://www.exrx.net/WeightExercises/Quadriceps/WTSissySquat.html)

I'm sure the others are probably there too ... or use Google :tu:

Navaja