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Strengthen Upper Body

K09 · 2012-11-23 16:41:38

Hi, I want to bulk up over the next 4-5 weeks. In particular I want to increase muscle on my upper back, traps, shoulders, and forearms. So I am thinking these are the best exercises? ...Military Press Shoulder Press, Pull Ups, Shrugs, Bench Press. Any suggestions on a program for this? How many sets/reps? And how many…

23-11-2012 4:41pm

#1

K09

Registered Users, Registered Users 2 Posts: 649 ✭✭✭

Join Date: August 2007

Posts: 327

Hi,

I want to bulk up over the next 4-5 weeks.

In particular I want to increase muscle on my upper back, traps, shoulders, and forearms.

So I am thinking these are the best exercises? ...Military Press
Shoulder Press, Pull Ups, Shrugs, Bench Press.

Any suggestions on a program for this? How many sets/reps? And how many days per week - Is one day enough?

On one day a week I train lower back and legs - lunges, squats, deadlift, calf raises. This OK?

Also how much calories should I be taking in? I am currently 78kg and 5' 10".

Thanks!!

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