[quote=“baseballkid111”]okay dude thx.
Here is my current workout and exercises. What other exercises would help me put on muscle mass for my upper body. Like i said before i lift heavy with my upper body and i benefit from it.
Monday: upper body
tuesday: lower body and core
thursday: lower body and core
friday: upper body
Saturday: lower body and core
Sunday: upper body
Upper body exercises:
tricep extensions(skull crushers)
barbell bench press
Lower body exercies:
Single leg Squats
As you can see i need some more leg exercises. But i do not have any machines thus making it hard to do leg exercises.
Also does anyone know any more exercises i could add in.[/quote]
a couple things jump out at me when I see this. First: you are lifting 7 days a week. I don’t care who you are, if you are lifting with proper intensity for solid one hour sessions there is no way you can recover from that (4 upper body workouts per week including back to back days??)
I know you think more must be better. I used to think the same thing. It’s not. 4 days a week is the sweet spot. Two upper and two lower body days is PLENTY. Trust me. When that tried and true split stops working for you, then go ahead and start experimenting with other splits.
the second thing that jumps out at me is that you have really no balance in your exercises or workout. They are just randomly thrown together movements that would make the typical “Bro” proud.
Let’s see what we’ve got. Keep in mind we’re looking for balance between opposing muscle groups. pushing vs. pulling, hip dominant vs. quad dominant movements. Also keep in mind we’re looking for primarily compound movements in the novice/intermediate lifter training for athletic performance. Isolation movements such as a bicep curl generally have less functional carryover to any kind of real world activity in addition to having far less bang for your buck than compound movements (movements taking place over two or more joints).
Bicep curls (isolation bicep)
tricep extensions(skull crushers) (isolation tricep)
barbell bench press (compound push)
push ups (compound push)
forearm curls (isolation wrist flexors)
Dips (compound push)
A balanced training program for your upper body would contrast horizontal pushing (bench and pushups) with horizontal pulling (inverted rows, dumbbell rows, cable rows), vertical pushing (incline DB press) with vertical pulling (chinups, pullups)
And I’m not even going to get into the medball throws, core work, warm up, foam rolling and stretching you should/could be doing.
here’s a sample workout using my trainer, Nick T.'s 5,4,3,2,1 template.
5 sets of power exercises
4sets of strength exercises
3 sets of hypertrophy exercises
2 sets of prehab exercises
1 set of conditioning/finisher
5x4-6 of a few medball rotational exercises
a. 4x6-8 Incline Dumbbell Bench Press
b. 4x6-8 Weighted Chinups
a. 3x10-12 Band Pushups
b. 3x10-12 Dumbbell Row
a. 2x15 band shoulder external rotations
b. core stabilization http://www.youtube.com/watch?v=7ImRdDW__gg&feature=player_embedded
sledgehammer tire swings x60 sec/side
for some, doing your max effort pushes and pulls in the same superset is too much, so you could instead combine your low rep push with your high rep pull and vice versa. That way, you can really focus on the strength exercise. But it’s really based on preference.
I’m only writing this much because you seem(ed) convinced that this program you wrote up was “perfect.” I wish someone had kicked me in the pants back when I thought the same thing about my hastily thrown together set of exercises.