I want muscles

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Forgot to mention...don't ever get stuck in a routine if you want to bulk up. Since you want to focus on upper body, here's a few exercises you:

CHEST: Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Press, Dumbbell Incline, Dumbbell Decline, Pec-Dec Flys, Cable Cross Overs, Dumbbell Flys, Iso-Lateral Chest Machines,

SHOULDERS: Military Press, Front Raises, Lateral Raises, Bent Over Lateral Raises, Reverse Pec-Dec Flys, Barbell Raises,

BACK: Bent Over Dumbbell Rows, Pull Downs, Close Grip Rows, Lower Back Extensions, Pull Ups, T-Bar Rows

TRICEPS: Over Head Tricep Extensions, Kick Backs, Skull Crushers, Cable V Grip Push Downs, Reverse Grip E-Z Bar Cable Pull Downs,

BICEPS: Dumbbell Curls, Barbell Curls, E-Z Bar Preacher Curls, Cable Rope Curls,

I'd say do 2-4 exercise for each muscle group. And if you're bulking...EAT A LOT OF LEAN PROTEIN. Let me emphasize A LOT!

Good Luck!
 
you dont have to mix up the routine much if you mix up the wieght. like do more sets of less weight for 4 weeks then hit less reps more weight for 2 weeks then go back to less wieght more reps, then do a week of body weight training (pushups ect...) put weight on your back. i do pushups with 45lb plate on my back for 4 sets of 15.
 
rmorse;2066755; said:
Hey all.

I want muscles. I want to look good. Anyone know of where I can get a worksheet kinda deal on what to do? And don't say "go to the gym". I mean, come on. I know I have to do that. I don't know how though. I go to my school gym, and there are hundreds of machines. I don't know what to do.

So, does anyone have something that tells me: mon/wed/fri, do push ups/bench press/leg squats/whatever. tues/thurs, do whatever

Do you know what I mean?



What I really want is upper chest. I have little fat on me. I am mostly lanky. Any suggestions?
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lol you want to get big, one of the msot important parts is you diet.
you have to eat 1 gram of protein to every one pound you weigh. stay away from fast food and garbage food.. eat lots of veggies and salads. Protein is your best friend and fruit for a snack. honestly getting muscle gain is a bit of work and dedication but after 6 months you will see massive results

if you have little fat and your long and lanky thats great.. you will get nice cut long muscles.

hit the gym at least 4 times a week..do chest and tris one day, do bis, back, and forearms another day. shoulders i do alone or with traps, abes and lower back. legs i do on its own day as well. make sure you do legs. it will get your upper body bigger. if you have the time to do one body part a day your better off but make sure you have at least one days rest from everything. you can run before each workout to warm up. on top of all this i do 4 sets of 40-50 pushups each set everydays 7 days a week. takes me 15 minutes. start slow and build up. this also applies for when your lifting weight.. your form is everything and the amount of weight means nothing.. if its to easy then you odviousley need to add more.

remeber diet is everything!
 
you said you want chest, but without triceps and biceps, your gunna look funny. lol. so instead of trying to explain one of my fav. Tricep workouts, i just made a vid off my phone. try to keep your elbow from swinging back behind you, i did this a little bit in the vid, but try to keep it straight up and down.


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Ok guys....WOW I HURT. Today was the first day of school, which means first day of lifting as well. =)

I did a machine that was similar to bench pressing, I did curls, and I did the tricep pulldown that native showed me. I also did about 30 situps before I collapsed.


My arms seriously feel like they are floating. Its fun, lol.
 
it gets better! when you work out your muscles will tighten up and you can feel it straining and then you get thie weird sensation throughout the muscle and the more you flex it the more you get that feeling and it feels soooo goood!!!!

also flexing your muscles between sets increases blood flow and makes for a bigger muscle.
 
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