Upper Body work.

[Uncle Scrudz]

Anyone giv me some gd wrk outs to increse my upper body??
Ta'

[beefcake]

Sounds like you should've posted in the beginners forum there buddy. Plus why just upper body? In order to increase your upper, you will need to work your lower as well. Check this site out for some good info. Also do a search on this site or spend some time in the training forum. Stick to the basics and try not to get fancy. Hopefully your diet is up to par. Cause you won't gain any mass if you're not eating properly.

http://www.bodybuilding.com/fun/bbmaintrain.htm

http://www.superiormuscle.com/vbulle...=&threadid=119

[JUICE]

day 1
Chest

flat bench: 4 sets of 6-10 reps
incline (barbell or dumbell): 4 sets of 6-10 reps
flies/ or dips: 3 sets of 6-12 reps


Triceps
overhead extensions: 3 sets of 6-10 reps
rope pressdowns: 3 sets f 6-12 reps
close grip bench presses: 3 sets of 6-10 reps

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day 2
back
bent over rows/ or t-bar: 4 sets of 6-10 reps
one arms rows: 3 sets of 6- 10 reps
pull downs: 3 sets of 6-10 reps
seated rows: 3 sets of 6- 10 reps
shrugs: 3-4 sets of 6- 10 reps

biceps
ez curls: 3 sets of 6- 10 reps
reverse or hammer curls: 3 sets of 6-10 reps
cable curls/preacher/ or dumbell: 3 sets of 6-10 reps
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day 3: rest or do cardio
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day 4:
Dont for get to do some leg work too bro, its important to keep the body equally proportinal.

legs
squats: 4 sets of 6- 10 reps
leg presses: 4 sets of 6- 10 reps
hack quats or lunges: 3 sets of 6- 10 reps
deadlifts: 4-5 sets of 6-10 reps
leg curls: 4 sets of 6-10 reps

I usually would train hams and quads on different days but now im gonna give this routine a shot tomorrow and see what happens.
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day 5
Shoulders
front military presses: 3 sets of 6-10 reps
front raises: 3 sets of 6-10 reps
side laterals: 3 sets of 6-10 reps
bend-over raises (rear delts): 3 sets of 6-10 reps

Thats what im currently doing bro and it works great for me. I say work out 2 body parts per day. Like Chest and Triceps. Train back with Biceps, and shoulders alone with abs or calves. I always train legs on different days from calves now. Dont train them all together in one day, u will overtrain.

:)

[Uncle Scrudz]

Thats great mate thanx for that, and yea i hav got my diet sorted out form this site too.
Cheers all and take care.