Weightlifting Recommendations for a Male

vizsla99

Hey Gang -

First of all, just wanted to say I love the site and camaraderie a person can find on here. That being said, let me give you my question:

i'm looking for a handful of really good lifts to help sculpt and define my upper body. Arms, shoulders, and chest and maybe back. I'd like to try and get the most out of my time and really don't want to do any other lifting other than this (meaning, no legs stomach, etc). I would prefer to get all of this done in about 3 trips to the gym per week for lifting. As specific as you can be would be great.

A little background: I've played sports most of my life, gain muscle pretty easily and have plenty of muscle in my legs. As I shed some fat I would also like to sculpt the areas I mentioned in the above paragraph. At one time in my life I worked out with a personal trainer 3-4 days a week, but many times I felt like they were having me do more of a set routine instead of specifically what I wanted. During that time my nutrition was also atrocious. I guess I really wasn't ready to "own" the thought process at that time. Having a way to measure my food intake has really changed my life and my perception of what is possible with fitness.

Thank you in advance for your replies. Thanks for being such a great community!

Lance

zaph0d

Squats, Deadlifts, Bench Press, and Overhead Press.

I know you said no legs. Tough luck. Friends don't let friends work upper body only.

Go to http://www.strstd.com/ and enter your stats. If you are Intermediate or better, start Wendler's 5/3/1. If you are less than Intermediate start Rippetoe's Starting Strength.

AussieTrainer

don't skip the lower body! don't do it!

zaph0d

wellbert

Guys, didn't you hear him? He already has bad *kitten* legs.

trelm249

Power Cleans. 3X10
Flat bench dumbbell press. 4x10
Bent over barbell rows. 3x8
Pullups 3xhowever many you can do
Arnold Presses. 3x8 to 12

Out in 40 minutes or less.

vizsla99

Thanks for the recommendations. I do have muscular and defined legs. When I start thinning down, I actually have problems finding pants that are large enough around my thighs but small enough to fit my waist.