Upper Body Workout Routine Help

[pylon89]

Hi Everyone

I am a total newbie when it comes out to workout routines so I thought I would seek your advice. I'm really looking to build up arms and shoulders, could anyone recommend a routine I could use?

Thanks

[Joesportstalk]

Not to sound short or anything, However do you at least know the exercise's if some one gives you a general program to use?

Can you provide some baseline info like:
Height
Weight
prior experience level with working out with resistance training
any physical limitations/injury's to be aware of?
what type of equipment is available to you? i.e a gym are you at home do you have resistance bands, dumbbells, a bench press? etc..
Any time constraints ? what time are planning on devoting to this project?
goals? ever thought of any specific other than just I want to be stronger?

Unfortunately an exercise regime is not a one size fits all type of thing.

it is good to see you wanting to get started and you are doing the right thing by asking for help.

Just think about some of this info and provide to a person and you will get better results than just a one size fits all , do some curls , bench, and military press , type of answer.

Good luck on your journey!

[RK19]

dont just train 2 muscles you need to train all aspects of your body. so yes that includes shoulders and arms but also,legs,back,and chest.

full body is the way to go friend.

but if you wanna know the best exercises for arms and shoulders then:

arms- chinups, theres nothing better,if they get too easy strap some weight on.

shoulders: clean and press, ace exercise.

[Packard]

dont just train 2 muscles you need to train all aspects of your body. so yes that includes shoulders and arms but also,legs,back,and chest.

full body is the way to go friend...

Expanding on this solid advice:

Work all your muscle groups equally. Work all your exercises through the full range of motion. Include power, strength, stamina and endurance in your routine.

If you do all that, you will end up with a body that not only looks good, but functions well too.

[pylon89]

Not to sound short or anything, However do you at least know the exercise's if some one gives you a general program to use?

Can you provide some baseline info like:
Height
Weight
prior experience level with working out with resistance training
any physical limitations/injury's to be aware of?
what type of equipment is available to you? i.e a gym are you at home do you have resistance bands, dumbbells, a bench press? etc..
Any time constraints ? what time are planning on devoting to this project?
goals? ever thought of any specific other than just I want to be stronger?

Unfortunately an exercise regime is not a one size fits all type of thing.

it is good to see you wanting to get started and you are doing the right thing by asking for help.

Just think about some of this info and provide to a person and you will get better results than just a one size fits all , do some curls , bench, and military press , type of answer.

Good luck on your journey!

Yea I know the exercises if someone were to give me them, I'll list the answers to your questions below

Height-6ft
Weight-170pounds
Experience-I dont really have much experience when it comes to this so I would consider muscles quite weak
Equipment-I own a set of dumbell weights, I do have access to a gym but I cant afford to go at the minute due to financial issues
Time Issues-I don't have any time issues as I have recently been made redundent from job
Goals-The only thing apart from being stronger is for upper body to appear bigger

Thanks for your advice aswell as everyone else that has posted too

[Joesportstalk]

Not to sound short or anything, However do you at least know the exercise's if some one gives you a general program to use?

Can you provide some baseline info like:
Height
Weight
prior experience level with working out with resistance training
any physical limitations/injury's to be aware of?
what type of equipment is available to you? i.e a gym are you at home do you have resistance bands, dumbbells, a bench press? etc..
Any time constraints ? what time are planning on devoting to this project?
goals? ever thought of any specific other than just I want to be stronger?

Unfortunately an exercise regime is not a one size fits all type of thing.

it is good to see you wanting to get started and you are doing the right thing by asking for help.

Just think about some of this info and provide to a person and you will get better results than just a one size fits all , do some curls , bench, and military press , type of answer.

Good luck on your journey!

Yea I know the exercises if someone were to give me them, I'll list the answers to your questions below

Height-6ft
Weight-170pounds
Experience-I dont really have much experience when it comes to this so I would consider muscles quite weak
Equipment-I own a set of dumbell weights, I do have access to a gym but I cant afford to go at the minute due to financial issues
Time Issues-I don't have any time issues as I have recently been made redundent from job
Goals-The only thing apart from being stronger is for upper body to appear bigger

Thanks for your advice aswell as everyone else that has posted too

Well , given that you are starting out and feel your muscles are not strong yet.
I would say start with this for about 6 - 8 weeks

Warm up for 10 - 15 mins ( get your heart rate up slowly and your body warm with a little sweat) Try to do some walking and stretching, then be more specific with the upper body like add in some jumping jacks or some up downs for example.

Do 5 sets of Push ups as many as you can do. ( even if that number is only 5 to start with)
Do the same thing with crunches.
Do some lower back stabilizers like "the superman" pose hold it as long as you can do this 5 times too.
Do you have access to a stability ball by any chance? ( they are only like 15 bucks or so at the sporting goods store)

If so use the ball to sit on
* Do 3 sets of curls with your dumbbells ( again go to exhaustion)
*Lay on the ball with your face down and your feet extended to the ground. do 3 sets of "rows" for your back (again to exhaustion each set)
* Sit on the ball and do Military type press with your dumbbells 3 sets to exhaustion

* stand up and do some "hammer curls" with your dumbbells 3 sets to exhaustion
* do some squats with no weights ( do 5 sets of these to exhaustion)

Coold down and stretch you muscles again for at least 10 - 15 mins
Walk and bring your heart rate back down slowly.

Wait about 2 - 3 mins in between each set.

This is a basic starting point for you to build your core and start your muscles to understand they are working harder than they were used too.

You must crawl before you can walk, before you can run....

It is very important that you get the motor units in your muscles trained to function with the right form.
It is also important to start to get your mental state in a point where you feel yourself getting stronger and more confident in your own ability . These body resistance exercise's and core strengthening will help you get ready for the next stage in your journey.

Good luck. and remember push yourself but do not go past your limits to injury when you start something new.

The key to the start is to make progress each week or so for the first 10 - 12 weeks then you can change it up a bit and add some more variety and some more intensity. Right now you just want to get your body used to working and getting stronger. You should do this every other day.
On the day in between be sure to do some type of cardio to get your heart working and blood flow going ( this will help your strength in the long run as your body will be able to push itself harder when you get to that point)

Consistency is more important now than anything else.

[swanso5]

i'd go for 5 sets of those rows if doing 5 sets of push ups plus military press (internal plus external rotation of the shoulder)

[pylon89]

Not to sound short or anything, However do you at least know the exercise's if some one gives you a general program to use?

Can you provide some baseline info like:
Height
Weight
prior experience level with working out with resistance training
any physical limitations/injury's to be aware of?
what type of equipment is available to you? i.e a gym are you at home do you have resistance bands, dumbbells, a bench press? etc..
Any time constraints ? what time are planning on devoting to this project?
goals? ever thought of any specific other than just I want to be stronger?

Unfortunately an exercise regime is not a one size fits all type of thing.

it is good to see you wanting to get started and you are doing the right thing by asking for help.

Just think about some of this info and provide to a person and you will get better results than just a one size fits all , do some curls , bench, and military press , type of answer.

Good luck on your journey!

Yea I know the exercises if someone were to give me them, I'll list the answers to your questions below

Height-6ft
Weight-170pounds
Experience-I dont really have much experience when it comes to this so I would consider muscles quite weak
Equipment-I own a set of dumbell weights, I do have access to a gym but I cant afford to go at the minute due to financial issues
Time Issues-I don't have any time issues as I have recently been made redundent from job
Goals-The only thing apart from being stronger is for upper body to appear bigger

Thanks for your advice aswell as everyone else that has posted too

Well , given that you are starting out and feel your muscles are not strong yet.
I would say start with this for about 6 - 8 weeks

Warm up for 10 - 15 mins ( get your heart rate up slowly and your body warm with a little sweat) Try to do some walking and stretching, then be more specific with the upper body like add in some jumping jacks or some up downs for example.

Do 5 sets of Push ups as many as you can do. ( even if that number is only 5 to start with)
Do the same thing with crunches.
Do some lower back stabilizers like "the superman" pose hold it as long as you can do this 5 times too.
Do you have access to a stability ball by any chance? ( they are only like 15 bucks or so at the sporting goods store)

If so use the ball to sit on
* Do 3 sets of curls with your dumbbells ( again go to exhaustion)
*Lay on the ball with your face down and your feet extended to the ground. do 3 sets of "rows" for your back (again to exhaustion each set)
* Sit on the ball and do Military type press with your dumbbells 3 sets to exhaustion

* stand up and do some "hammer curls" with your dumbbells 3 sets to exhaustion
* do some squats with no weights ( do 5 sets of these to exhaustion)

Coold down and stretch you muscles again for at least 10 - 15 mins
Walk and bring your heart rate back down slowly.

Wait about 2 - 3 mins in between each set.

This is a basic starting point for you to build your core and start your muscles to understand they are working harder than they were used too.

You must crawl before you can walk, before you can run....

It is very important that you get the motor units in your muscles trained to function with the right form.
It is also important to start to get your mental state in a point where you feel yourself getting stronger and more confident in your own ability . These body resistance exercise's and core strengthening will help you get ready for the next stage in your journey.

Good luck. and remember push yourself but do not go past your limits to injury when you start something new.

The key to the start is to make progress each week or so for the first 10 - 12 weeks then you can change it up a bit and add some more variety and some more intensity. Right now you just want to get your body used to working and getting stronger. You should do this every other day.
On the day in between be sure to do some type of cardio to get your heart working and blood flow going ( this will help your strength in the long run as your body will be able to push itself harder when you get to that point)

Consistency is more important now than anything else.

Thanks a lot for the help mate

[giselleb]

Try some of these:
http://www.physicalfitnet.com/workouts_ ... y/all.aspx

[Joesportstalk]

Try some of these:
http://www.physicalfitnet.com/workouts_ ... y/all.aspx

Wow that is tacky.
If you want to comment and help some one , you do not need to show us all a link to a different site every time to help us.

Try speaking for yourself maybe?