Good upper-body workout?

Question

Can someone make me a good strength training program? I want to REALLY increase my chest, biceps, and triceps the most.

I have a bowflex, but only a few free-weights.
And also, if you could tell me how many reps and sets, etc.

I'll probably take your examples and switch them around a lot for different exercises.

Thanks for those who help.

If you want, you can add me on yahoo: rarrowood10

Answer 1

You want to pick a resistance level where you can easily do 4 repetitions but have difficulty doing 7 repetitions. Rest about 1 to 3 minutes between sets. Do 3 sets of each exercise.

For chest, you want to do a bench press (which you should be able to do on the Bowflex. If it will let you change the angle of the bench and incline and a decline bench press helps target different areas of the chest. The various bench presses also target your triceps.

For your back, you want pull downs, and rows. These will also target your biceps at the same time.

In addition you can target your biceps and triceps individually. You should be able to get the Bowflex to let you do various kinds of curls for your biceps. The angle of your wrists will target different areas of the bicep. So if you can hook on a straight bar, or a bar that tilts your wrists slightly, do curls using that. If you have a rope attachment you can do hammer curls as well (holding your palms vertically instead of horizontally. For triceps you will want to configure the Bowflex so that you can stand with your elbows locked at your side, pulling a bar downwards to straighten the arm. Again if you have a rope attachment it will change the direction of your wrist and target a different area of your tricep. Triceps (as the name implies) is actually 3 different muscles and changing the angle targets a different muscle of the group.