Upper Body Workout

[psyco_soldier]

Here is my upper body work out, I need help improving it:

Warmup

Pushups 2x50
Hindu Pushups 2x25
Diamond Pushups 2x20
Elevated Pushups 2x30

Ummm... Main Thingie?

Bench Press 3x15
Military Press 2x20
Curls 3x25
Dips 2x40
Flies 2x35

Cool Down

Isolation Curls 2x25
Forearms (Palms Up) 3x15
Forearms (Palms Down) 3x15


Warmup
Alright... pushups are just to warm up and see if I can do the workout or not. If I am too sore, then I will finish the warmup and stop. Elevated pushups means I am using either dumbells or pushup bars.

Main Workout
Bench press (along with a lot of other stuff) is messed around with each time I do it. Sometimes I will do low reps (eight) with high weight if I don't want to spend a lot of time, but I usually do a higher number of reps (twenty-five to thirty-five) with low weight.

Cooldown
The forearm excercises are something my mom taught me. You rest your arm on a flat surface with your wrist hanging off. Using only your wrists, you hold a dumbell and lift it up and down.

[NightHunter]

I refer you to this thread (http://www.trickstutorials.com/forum/showthread.php?t=29641)

[psyco_soldier]

Thanks, but that looks more like something for someone who is kind of unsure of what they really want or hasn't planned anything out at all. I have already been doing this routine for about three weeks and I have changed it to what works for me. All I want is some suggestions to any excercises I can switch in and out for muscle confusion or adjustments I should make to the ammount of stuff I do (sets and reps). Reps however, will constantly change and this is just at the point where I am right now (specifically for bodyweight excercises).

Let me rephrase my question... I am trying to build my arms and work on my shoulders and chest a little bit too. Any alternate excercises I am missing or that would be extremely beneficial?

[Timmeh]

Nighthunter's post was trying to get you to realize you hadn't actually asked any specific questions or stated your goals in your first post. Nobody here can answer you seriously unless we know what your goals are, which should have been clear to you if you had read Nighthunter's linked thread.

As for building your arms and shoulders, if the weights you're using can be lifted for the number of reps you're doing, then they aren't heavy enough. Refer to the stickied weight training for trickers thread for common rep and set schemes. I'll leave it to you to find the STICKIED thread, hopefully it won't be too hard.

[rock_ten]

you spell psycho with a 'h'

[Phil D]

You need some back in there, and a tricep isolation exercise or two. What are your goals? If its gains in muscle and strength (which it usually is) then lose the high reps and up the weight.

[Pale Nimbus]

Here is my upper body work out, I need help improving it:

What are your goals? Let's assume you want general upper body size and strength.

Warmup

Pushups 2x50
Hindu Pushups 2x25
Diamond Pushups 2x20
Elevated Pushups 2x30

This is too long/exhaustive of a warmup. The purpose of a warmup is to warm your muscles and prepare them for more taxing work. You are cutting your main workout short by tiring your muscles out this much (that is, if your goal is strength/hypertrophy).

Ummm... Main Thingie?

Bench Press 3x15
Military Press 2x20
Curls 3x25
Dips 2x40
Flies 2x35

This is an upper body endurance workout. For strength and size, you generally want to avoid excessive volume (here, you perform over 100 reps emphasizing the chest, which is silly). I recommend ditching curls and flies and substituting with pulling movements (both horizontal and vertical). Personally, I would split my upper body training into "pulling" and "pushing" days, but I'm also gaymax. Someone else can probably suggest something better for you in that regard.

Flies and curls are not bad, but make sure to emphasize the heavy compound lifts. Single joint exercises are good for when you want extra muscle stimulation after doing the heavy work (flies after benching, curls after pulling, etc.).


Cool Down

Isolation Curls 2x25
Forearms (Palms Up) 3x15
Forearms (Palms Down) 3x15
Good, I guess. I'm not well versed in how to grown forearms, though. Mine grow from holding lots of heavy things, like weights.

EDIT: Your main exercises should focus on these movement patterns...
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
...to maximize your muscle growth.

[psyco_soldier]

My main goal is not to increase size, but strength, so I won't be lowering the reps by much. This stuff has been really helpful.

Oh, and the endurance stuff is important because I am a wrestler...

[Steve]

Perhaps you should read a book, it's not heavy weights that make you grow - it's a caloric surplus

[Skilzat85X]

My main goal is not to increase size, but strength, so I won't be lowering the reps by much.

http://img.photobucket.com/albums/v74/Suchiiben/reprangesadapted.gif
Credits go to Steve haha.

[Steve]

It's all relative though, of course. Fewer reps will allow you to do a heavier weight most of the time, which improves your maximum strength, but if you are eventually able to do that heavier weight with many reps then you will reap both the benefits of the strength increase and increased vascularity/endurance.

[Kitosho]

i would suggest adding more pulling movements

"My main goal is not to increase size, but strength, so I won't be lowering the reps by much. This stuff has been really helpful."



if you are a wrestler you should work on wrestling endurance by practicing wrestling and use workouts as a venue for increasing maximal strength by using lower reps and low to mid volume, in this way you won't be overtaxed for your wrestling sessions

thats just IMO though you might want to go ask around on a wrestling forum

[compleks]

My main goal is not to increase size, but strength, so I won't be lowering the reps by much.

This is a complete contradiction. If your goal is strength, then you should drop the reps to 8 or below (8 being the highest I would do).
You won't get big unless you're eating a calorie surplus.

I agree with Kitosho. Unfortunately, as a wrestler you need strength, endurance, power, agility, skills etc... So making an effective program can be difficult.
Think about periodizing your workout. Make strength your goal for the next 6-8 weeks, then focus more on power, endurance etc...
Don't try to train strength and endurance in the same workout. Do specific cardio exercise to train endurance, or train endurance while wrestling, not as part of your resistance training schedule.

[NightHunter]

But compleks why can't he just do the same workout over and over to get the results he wants? Can't there be one simple answer?

[compleks]

Noni is the simple answer. But I can't afford it.

[NightHunter]

It IS the true magical potion I guess.

[Ashtar]

What the heck is 'wrestling endurance'? You wrestle to build skill. If you want endurance, if you build the heart with cardio, and the muscles largely used in wrestling, then that would built wrestling endurance...