Age: 19
Height: 6'1
Weight: 168 lb

Ok for the past couple of months i have been doing punch bag. Bit of weight machines, swimming etc. I didnt notice much of a change in my body mass, so i created a consistent routine i modelled off the internet.

3 nights a week.

Cycle 25 mins.
Swim 1000 meters in 30 mins.

Weights: 8kg each arm. 8 sets, 8 reps each ( 16 for the shrugs ):
Bicep curl,
Shoulder press,
Standing row,
Bent over row,
One arm row,
Press ups,
Full side lateral lifts (from bottom to above head),
Shrugs,
Dead lift.
1minute break in between sets.

Started on 7 kg, didi that for 2 week. Now on 8kg. This week i started drinking protien shakes. Do you guys think this will give me a good upper body?

After 2 months of general excersise ( running, punchbag, swimming, cycling ) and 1 month of this weight program, i have little to show. I'm slightly skinnier, but my arms are still thin. My stomach compleyely lacks defenition. I'd like to hear feedback and suggestions/constructive critisisms. Thanks lads!

Nonononoonononoo. I'm a Personal Trainer. If it's good upper body you're looking for here's what you need to do (based completely on the information I've got from your post)

1. Don't go cycling, you're wasting your time.
2. Cut the swimming down to 1-2 nights per week. Always do the swim after you've done the weights.
3. 8kg for every exercise??? That's mental and you will go nowhere fast!! Now here's the thing. Are you exercising to get really bulky and big? Or are you exercising to get defined and visually appealing?? Your diet will have a big part to play in achieving the results also. Pm me because I don't have email notifications on my regular email (I don't check my other email.)

Honestly, you need a real gym membership with some real equipment..

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He does? Based on what grounds??

Kuja, i always cycle to and from the gym. And i have a membership. Why is 8 kg crazzy? Too low? I want to bulk up, and then tone up. I dont want to be crazy big, just big arms and chest so that when i wear a t shirt, its obvious i have a good body.

Using 8kg for every exercise will, in time, have you looking disfigured from bad posture. Also it won't bring much results!! I don't know what your fitness level is like but from what you just told me and I'm guessing you're a beginner-ish you need to be lifting 12 to 15 reps 2 to 3 sets for each exercise. Now that means the max you can lift 12 to 15 times in one set, not 8kg. It will differ from each exercise. If you can lift over 20 on one set then you're not using a high enough weight. Doing it this way will bulk you up and tone you at the same time.

Remember if you're looking for a big chest you should also exercise your back equally as much. Same goes for every other exercise you do you must exercise the opposing muscle. If you want I can write you out a programme. Do you prefer machines or free weights or both?? And to be honest a nice back and shoulders and the V shape is equally as attractive as a big chest (to girls.) I know from my own experience ;P

And if you cycle to and from the gym then cool no worries! I thought you were doing the bike that goes nowhere, waste of time for building muscle or fat loss to be honest. Much better spending that time lifting weights

This is where I got my weight routine from : http://www.youtube.com/watch?v=ZH39_eD-cDw
I don't see why 8kg would make you deformed. Its not that heavy, its only like 19 pounds. What weight would you recommend? I would also like to lose a bit of baby fat around my stomach/waist, and increase my arm size.

It would't make you deformed for a very long time if even it would. I'm just expressing the fact that you shouldn't lift the same weight for every exercise for your goal. As I said above lift a weight that you can lift 12-15 times and no more. If you're able to lift it past that then you're not lifting heavy enough. You need to increase the intensity from 8kg to see and achieve results optimally.

So I should do 12 reps of each excercise to failure, 3 sets? What weight would you recommend for the exercises I listed above? Can you make me a routine? I would really appreciate that as I really don't know what to do anymore. Nothing I do seems to work...

Exactly.

Ok here's a routine that will get you started for a few weeks. Remember if you're in doubt about anything ask a fitness instructor in your gym. Correct posture and form will not only help you achieve results quicker, it will also reduce the risk of injuring yourself.

1. Warm Up
You say you cycle to the gym so I'm going to consider that a warm up.

2. Pre Stretch
Do stretches, 10 seconds for each one. If you don't know how to stretch I will post it here but I'm skipping this part cos it's 2:15am and I'm going to bed now ;P

3. Weights

2 to 3 Sets, 12 Reps. Leave about 1 min 30 seconds inbetween each set although if you feel this is too long reduce it to 1 min between sets or 30 seconds. You're the judge of it. It is better to leave minimal time.

Chest Press - Chest - 2 seconds pushing the weight all the way up but don't lock your elbows, pause, 4 seconds on the way back down, breathe in pushing the weight up, breathe out bringing the weight back down

Seated Pulley Row - Back - 2 seconds pulling the weight all the way towards you, pause, 4 seconds on the way back down

Lat Pull Down (Wide Grip) - Sides (The "V") - again, 2 seconds pulling the weight down, pause, 4 seconds letting it back up

Shoulder Press - Shoulders - 2 secs up, pause, 4 secs down

Bicep Curl - Biceps - 2 secs up, pause, 4 secs down

Tricep Kickback - Triceps - 2 secs up, pause, 4 secs down

Ab Curl - Stomach - 25 reps, 2-3 sets (if you can't get that much starting off just do as much as you can)

Back Extension (Careful with this one don't go too far when you're moving because you can do yourself alot of damage - in fact ask a fitness instructor in the gym to show you how to do this one correctly, don't attempt it until someone shows you) - Lower back - 20 reps, 2-3 sets

4. Post Stretch
Do stretches for all muscles used. 30 seconds each stretch.

When you're able to do 3 sets of 12 (excluding ab curl and back extension) very easily then you know it's time for a new programme. Come see me via pm at that stage if you want. Let me know how you get on.

Cheers for that buddy Don't know what a few of those are but ill look them up. Just a few questions: What weights would you recommend for a beginner for each exercise? Do I do each set to failure? How long until I start seeing results? And finally, how many times a week? Your help is greatly appreciated

What weights would I recommend?
I wouldn't recommend any. Everybodys different. You'll have to find out what suits you by trial and error. It might take you one or two visits to figure it out. Bring a piece of paper and a pen and write it down.

Do you do each set to failure?
Don't go past 12 for each set. So no, you don't do each set to failure. If on your last set you feel you are able to go past 12 then increase the weight for that exercise the next day you're in the gym by a small amount of kgs.

How long till you start seeing results?
That depends on a few things: are you doing the exercises correctly to get the best results from them? are you eating alot of junk? are you sleeping enough hours? i recommend 8 hours at least. are you allowing your body enough time to recover before you exercise again? Again I can't give you an answer for this because everybody is different. If everything is done right you should see results pretty sooner than you think!

How many times per week?
Once per week. See how your body responds. If you feel you can go twice per week then do it. If your body isn't feeling up to it then don't go twice per week. I'll give you a short term goal of getting up to twice per week and a long term goal of getting up to 3 times per week.

Dude, these exercises are great, they bring out new videos every so often, and have great advice, also you can do most of these workouts at home

http://www.youtube.com/user/sixpackshor ... re=pvchclk

Hope this helps,

Peace,

Troyden

Troyden, thats where i got my weight routine; which did not do a lot for me. In hind sight, using the same weight for each excercise is crazy.

Kuja, im going back to college soon so ill be going to a different gym. Not sure if it has a chest press machine. Can i replace it with bench press?
Also not sure if there's a lat pulley machine. Anything i can do in its place? Im going on a surf holiday next week, but when i get back, i should defo be able to do this twice a week. Ill also be using protien supplement. My diet is quite good, but when i go to college ill also drink a lot of beer ill also be doing boxing, which is twice weekly cardio. ill keep u posted on my results.

Bench Press is fine yes. If there's no Lat Pull Down then replace it with Single Arm Row (using a dumbell, ask a trainer how to do the exercise correctly). Cool I look forward to hearing back from you!