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Anonymous asked in HealthDiet & Fitness · 1 decade ago

my workout plan...good what should i change??

when i do upper body at least this is it

Butterflys (5 sets of 8 reps)

Bench Press ( 4 sets of 8 reps)

Wide spread Pull ups ( 3 sets of 8 reps)

Close pull ups ( 3 sets of 8 reps)

Idk what it's called but iput the bar behind me and pull down (3 sets of 8reps)

Lat pull downs (3 sets of 8 reps)

then i do like 100 push ups flat

Then i do isolation for bicepts and tricepts workout for about another 20mins...whole thing takes about an hour..sound okay?


more than 1 word answers plz...

Update 2:

this is just my upper body workout..and i make sure i rest inbetween cuz that's important i workout my abs too and trying to get a leg routine

3 Answers

  • 1 decade ago
    Favorite Answer

    Have you considered adding an additional chest exercise like incline dumbbell press? The chest is made up of the upper, middle, and lower, outer, inner. The bench press predominately hits the middle, lower and outer. You also are essentially doing 9 sets for the same

    body part. The lat pull down hits the lats same way as wide spread pull ups, not to mention much easier. Consider adding another set to pull ups and take away the two pull down exercises. Replace with two rowing movements, which hit the middle and lower back and adds thickness and density. Maybe take away the push ups, thats too much work for one workout. The biceps and triceps workout is fine if beefing up your arms is a # 1 priority. So maybe try something like this.


    Bench Press (3 sets of 8)

    Incline dumbbell press (4 sets of 8)

    Butterflys (4 sets of 8)


    Wide Pull Ups (3 sets of 8)

    Close Pull Ups (3 sets of 10)

    Bent-over row (3 sets of 10)

    Barbell Row ( 4 sets of 8)

    In my opinion this more then enough for one day, but do what you like.


    Skull Crushers (4 sets of 8)

    Close grip bench press (4 sets of 8) or Decline Dumbbell Triceps Extension (4 sets of 8)


    Barbell Curl (4 sets of 6)

    Hammer Curl ( 3 sets of 6)

    Incline dumbbell curl (3 sets of 8)

    Maybe shoulders for another day?

    Military press (4 sets of 6)

    Lateral raises (3 sets of 10)

    Front raises (3 sets of 8)

    Reverse Flys ( 2 sets of 10)

    Just some suggestions. Mix it up when you hit a plateau. change exercises, or even do 10 sets of 3 with heavier weight instead of the normal 3 sets of 10.


    Source(s): Amateur bodybuilder
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  • 1 decade ago

    How bout something for lower back? Abs? This workout should not take an hour.....this is half of my upper body workout and Im done in 45 minutes - then do cardio for another 20.

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  • 1 decade ago


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