Need help/suggestions with upper body routine/ workout

rickloving

I am a 43 year old distance runner & cyclist, 5’9” and 146 lbs not at home in the gym and looking to improve my upper body definition /appearance. As a complete newbie when it comes to lifting for mass/bulk, I am looking for someone to share or recommend me a lifting routine that focuses on chest/arms (bi and tri) & back. I am looking for a routine that I can do 3-4 days a week, with a focus on bulking/increased mass and shape. ( I will be running on 3 of th eoff days with 1 rest day)

I upped my calories for a .25lb per week gain, ramped up my protein intake and started weights last week. I started with the basics, barbell curls, barbell shoulder press, pull-ups, triceps dips, and bench press on a machine. I am doing low reps, 4-5 per set, and trying to get in 5 sets with a weight that I fatigue out at in the last sets before 5…

I am pretty sure I should be doing these in a particular order and even different sets on different days, but I am clueless as to what is ideal. Could someone give me a 3 day routine broke out in the proper order like…

Day 1 (do in this order)
Seated single arm curl
Tricep extension
5 sets

Bench press
Lat pull down
Rows
5 sets

Day 2
Military Press
etc....etc...

Thanks in Advance...

grimendale

What I've been doing, and what many recommend, is stronglifts 5x5. It doesn't focus exclusively on upper body, but it does work all major muscle groups and is designed for mass building. You can find the description at the link below. It's a fairly effective 3 day a week workout.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

neplainjanepas

Hey,

When I am lacking in creativity, i go on to one of the best websites ever. bodybuilding.com. http://www.bodybuilding.com/fun/workout/exercise.html

theres the link, scroll down to where there is a diagram of muscle groups. click and boom. several work outs with pictures and information on how to do them.


Here are a few isolated upper body work outs that I have found effect. Remember to keep things interesting (example: first 2 weeks 15 reps 3 sets, next two weeks 10 reps 3 sets +up the weight, last two weeks 5 reps 2 sets ++the weights)

one arm lateral raise-shoulders
kettle bell swing -shoulders

hammer curl- bicep

dips -tricep
decline tricep extension or 'skull crushers' -tricep

cable cross overs - chest
push up- chest

wrist curl- forearm
plate pinch- forarm

pendlay row - shoulders/traps


Best of luck to you and your training

3laine75

i also do 5x5 at the moment 3 days a week but i'll be moving on to wendler 5/3/1 once i build up a bit of strength. give it a google - looks like it might be a good routine for you as you can do this 4 days a week

rybo

I'd keep it short & sweet

Day 1
Bench
Rows (bent over or Tbar)
OHP

Day 2
Dips
Pull ups
Dumbell Shoulder Press
Single arm rows
Push ups

Day 1 do heavier (5x5)
Day 2 go a little lighter doing 3 sets, keeping reps in the 8-12 range for the weighted moves.
Sometimes more often is not always better.