i need a working out schedule weekly. pease give me a schdule only for my upper body. i wanna be big?

Answer 1

Talk to your doctor, a physical trainer, and a dietician - and not necessarily in that order, but seeing the MD first to see if your body can take that kind of training without permanent damage.

Once you are on your program, do all the exercises *properly*...you have no idea how many body builders can't fully extend their arms without tearing muscles and tendons - almost all of them, in fact!

Answer 2

You didn't give your age, which has a bearing on recovery time. That said, the most effective method for getting big is for 1-2 months concentrate almost exclusively on strengthening your base--that is, your upper body's largest muscles. If you leave out the smaller muscles for this period your body's recovery time will be shorter, and you will be able to work the large muscles more frequently. This also helps you get stronger faster as overloading the largest muscles leads to "anabolic spillover." Testosterone production in your body will naturally increase at a higher level if you "spend" your recovery reserves on the big muscles and not waste it on the small muscles. You won't need curls for 8 wks. Concentrate on these exercises, and in this order of emphasis: 1. Bench Press 2. Lat Pulldowns 3. Incline Bench 4. Cable Rows 5. Shoulder Press (Do Not Xtend to Lockout) 6. Upright Row (To top of chest only) 7. Deadlift

The combination, especially, of Bench/Cable Row/Deadlift is very effective for anabolic spillover. Mondays are heavy-high weight/low rep/plus a burnout set. Now, recover for 2 days. On Thursday, do 4 sets of 10-15. Do not do less than 10 Reps. in a set--any less than 10, bag the ego and drop the weight. You have to do enough reps. on this day to force capillarization. Don't follow a set day-do it by recovery time-every three days bust it out again. After 8 weeks, reevaluate your routine and progress. You should now be a big, ornery, force to be reckoned with. By the way, the deadlift is the most important of the exercises, but I'm trying to be realistic--most don't have the stones to stick w/ this mankiller, but it, along w/ the dreaded squat, are what truly forces the body to adapt. Give it Hell, brother.

Answer 3

Day one - Flat bench press: 4 sets x 8 reps heavy weight
(chest) Butterflies (dumbbell): 3 x 12
Inclined dumbbell bench: 4 x 10
Declined bench (d.bell or bar): 4 x 10

Day two - D.Bell curls on inclined bench: 4 x 8 heavy weight
(arms) Close grip flat bench press: 4 x 10
Preacher curls: 4 x 10
Tricep push downs: 4 x 12
Reverse grip curls: 3 x 12
Over head tricep extensions: 4 x 12

Day three - Lat pull downs: 4 x 10
(back) D.Bell bench rows: 4 x 10
Dead lifts: 4 x 8
Seated perpendicular cable rows : 3 x 10
Seated 45 deg. angle cable rows: 3 x 10
Bent over T-Bar rows: 4 x 8
Pull ups/ chin ups: 3 sets until muscle failure

Day 4 - Military press (D.Bell or Bar): 4 x 8 heavy weight
(shoulders) D.bell shrugs: 4 x 12
Lateral D.Bell raises: 4 x 10
Barbell shrugs behind back: 4 x 10
Forward dumbell raises: 3 x 10
Rear deltoid cable extensions: 3 x 10

This workout was taught to me by a world class power lifting coach, who bench presses 675 lbs. It will be extremely difficult at first, but just do a few exercises for each day, until you work your way up to doing the whole workout. Also, make sure to ask guys at the gym if you are doing the exercises correctly, and warm up with a really light weight set before any heavy exercises (bench press, military press, deadlifts). Work out 4 days a week, eat massive amounts of protein, (I recommend, nitro tech whey protein/creatine powder) and you should be on your way to getting huge and strong in no time. I went from bench pressing 160 lbs. to 350 lbs. in 9 months. I also recommend trying an anabolic/ nitros oxide supplement before workouts, such as anavar or NOx NO2. Good luck, and stick with it. You'll be amazed at the rapid results.

Answer 4

try doing eight sets of push-ups until complete FAILURE..every other day..you will grow...shoulders on the other days

Answer 5

bodybuilding.com good luck