32 Y/O Male looking to tone up upper body. Any suggestions?

mattradintz

Looking for someone's weekly workout routine with dumbells, pull ups push ups running etc. Thanks!

katy_trail

http://forum.bodybuilding.com/showthread.php?t=147447933

and stop using the word tone

iulia_maddie

You really shouldn't skip leg day.
And I would look into starting some kind of program, a lot of people on here like Stronglifts.

Cr01502

New Rules of Lifting for Women.

mattradintz

Thanks for the link.

I run 2.5 miles a day for my cardio/legs. Legs have never really been a problem. Looking to burn the excess fat around my stomach and get back some definition. Any pointers are appreciated.

katy_trail

squats and deads help your bench numbers too.

nsre1976

It would depend on your training so far really, what have you been doing, any experience or are you starting a fresh training program?
This will dictate the reps/sets/weights you can realistically do. Any idea what the maximum weight you can do six reps for dumbell curls, hammer curls, tricep workouts?
My arms got noticably bigger once my triceps got big, to get size on your arms you need to push the triceps just as much as the bicep.

iulia_maddie

Thanks for the link.

I run 2.5 miles a day for my cardio/legs. Legs have never really been a problem. Looking to burn the excess fat around my stomach and get back some definition. Any pointers are appreciated.

The only way to burn fat around your stomach, is to burn fat overall. So, small caloric deficit, and strength training. Again, I would still not skip legs. Running will only do so much.

katy_trail

the program i suggested and using now, is for loosely termed beginners, anyone who can't bench more than their body weight.
it's awesome.

mattradintz

I have always been athletic and active, never overweight. Just a not where I want to be. I haven't lifted since high school and at this time only have access to dumbells and bench, pull up bar, treadmill and elliptical.

mattradintz

I just really started counting calories this week. I have been maintaining around 1500-1600 net calories after working out. I have already dropped six pounds.

jessetmia

You can't really spot reduce (Unless you're looking into lipo). You want to lose the fat around your stomach, you'll have to reduce your overall bodyfat, which would require a bit more information than what you posted. If you've been running for a while, you could up the mileage/focus on intensity over distance (HIIT is usually a good start) and add a solid lifting routine as well.

Depending on how low your body fat % is, you may have to seriously change your diet. The lower it is, the harder it is to lose fat.

bodybuilding.com may have answers to your question about a good routine. I would also suggest not skipping leg day. Running is nice, but squats are awesome for building muscle.

katy_trail

you could adapt the routine i posted to dumb bells. i do split squats instead of traditional squats.
and when you can, pick up a used barbell from craigs list

DavPul

New Rules of Lifting for Women.

mattradintz

you could adapt the routine i posted to dumb bells. i do split squats instead of traditional squats.
and when you can, pick up a used barbell from craigs list

Thanks !

mattradintz

You can't really spot reduce (Unless you're looking into lipo). You want to lose the fat around your stomach, you'll have to reduce your overall bodyfat, which would require a bit more information than what you posted. If you've been running for a while, you could up the mileage/focus on intensity over distance (HIIT is usually a good start) and add a solid lifting routine as well.

Depending on how low your body fat % is, you may have to seriously change your diet. The lower it is, the harder it is to lose fat.

bodybuilding.com may have answers to your question about a good routine. I would also suggest not skipping leg day. Running is nice, but squats are awesome for building muscle.

I just recently drastically changed my diet. Really, my stomach area is the only place I hold any excess fat. My core is pretty solid underneath just need to shed the fat and build a little more muscle.

Anthonydaman

Matt, when it comes to benching focus on dumbbell incline benching, it will put some size to your upper pecs and the lower half will take care of it's self.

jessetmia

Definitely don't skip the gym then. Also, change your diet as necessary, if you eat too little calories, you may end up losing muscle instead of fat and end up skinny fat.

As for the DB bench, unless you have a spotter or can get a smith machine, I'd recommend DBs over barbell.

BeachIron

Seriously though, give Strong Lifts or 5/3/1 a read and go from there.