I need my workout (upper body) critiqued please

whirlpool

I'm more a less a beginner and here is my upper body workout.

I can't yet do even a single pull-up.

Goals:
Build muscle in the following areas: delts (front, side, rear) biceps, triceps, back, forearms, chest, and abs areas. (in no particular order.)

Body-fat: Currently 21%. I want to reduce my body-fat on a consistent basis.

Diet: Chicken, meat, eggs, green veg, nuts, berries.

Equipment I have access to: Barbell, Dumbbells x2, Pull-up bar, gym ball, 12kg kettlebell.

The workout.
Rest in between sets: 60 seconds
Rest in between exercises: 90 seconds

> Pushups - 3x 8
> Tricep-dips - 3x 8
> Bicep dumbbell curls - 3x 9
> Shoulder dumbbell press - 3x 5
> Deadlift - 3x 12
> Squat - 3x 12
> Hanging reverse crunch - 3x 8
> Lying reverse crunch 3x 12
> Seated palm-up wrist curl - 3x 15
> Seated palm-down wrist curl - 3x 12

Comments


Areas I want to improve on: Incorporate more back exercises, substitute compound exercises for all the isolation exercises to save time. I could use some tips on this.

And so, finally, here's the open-ended question. Please let me know of the flaws you see, of which I'm sure there are plenty, which is why I'm posting! Go nuts! Thanks! *hides behind couch*

beggars_bush

Chin ups?
Horizontal pull ups?

RidleyRider

beggars_bush wrote: »

Chin ups?
Horizontal pull ups?

Dafuqs a horizontal pull up?

Edit: You mean inverted row.

Hatfry

whirlpool wrote: »

I'm more a less a beginner and here is my upper body workout.

I can't yet do even a single pull-up.

Goals:
Build muscle in the following areas: delts (front, side, rear) biceps, triceps, back, forearms, chest, and abs areas. (in no particular order.)

Body-fat: Currently 21%. I want to reduce my body-fat on a consistent basis.

Diet: Chicken, meat, eggs, green veg, nuts, berries.

Equipment I have access to: Barbell, Dumbbells x2, Pull-up bar, gym ball, 12kg kettlebell.

The workout.
Rest in between sets: 60 seconds
Rest in between exercises: 90 seconds

> Pushups - 3x 8
> Tricep-dips - 3x 8
> Bicep dumbbell curls - 3x 9
> Shoulder dumbbell press - 3x 5
> Deadlift - 3x 12
> Squat - 3x 12
> Hanging reverse crunch - 3x 8
> Lying reverse crunch 3x 12
> Seated palm-up wrist curl - 3x 15
> Seated palm-down wrist curl - 3x 12

Comments


Areas I want to improve on: Incorporate more back exercises, substitute compound exercises for all the isolation exercises to save time. I could use some tips on this.

And so, finally, here's the open-ended question. Please let me know of the flaws you see, of which I'm sure there are plenty, which is why I'm posting! Go nuts! Thanks! *hides behind couch*

You're best off building up your strength first via a proven program.

Starting strength is what I used years ago when I first learned how to build size and overall bulk. Of course that was after 3+ years of arsing around in the gym doing sets upon sets of Isolation exercises - which did nothing notable for me.

whirlpool

Hatfry wrote: »

You're best off building up your strength first via a proven program.

Starting strength is what I used years ago when I first learned how to build size and overall bulk. Of course that was after 3+ years of arsing around in the gym doing sets upon sets of Isolation exercises - which did nothing notable for me.

Thanks, I'm reading up on Starting Strength now. I'm going to give it a try.

jane82

Try pull ups using the grip which puts the palms pointing to your ears.
These most people seem to find easier at the start.
When you can do ten of them go back to stanndard pull ups.

Alf Veedersane

jane82 wrote: »

Try pull ups using the grip which puts the palms pointing to your ears.
These most people seem to find easier at the start.
When you can do ten of them go back to stanndard pull ups.

It's easier to start with chin ups, then go neutral grip, I'd have said.

jane82

Alf Veedersane wrote: »

It's easier to start with chin ups, then go neutral grip, I'd have said.

Try all grips op. You may find one you can get even 3/4 of the way up. Build from there.
You could also tie a dumbell to a string. Loop it over the pull up bar and tie it to your belt. Gravity and scales and stuff its like somebody spotting you.
I swear by pull ups dips squats and superman press-ups.

whirlpool

jane82 wrote: »

Try all grips op. You may find one you can get even 3/4 of the way up. Build from there.
You could also tie a dumbell to a string. Loop it over the pull up bar and tie it to your belt. Gravity and scales and stuff its like somebody spotting you.
I swear by pull ups dips squats and superman press-ups.

Interesting!

if you're in a gym one of the pull up things might have a weight thing attached already (I'm so scientific) so you can decrease the support needed over time. I mean ours has a pad thing you can flip out and kneel on so you can adjust it to have more or less resistance

Alf Veedersane

Using a band for assistance might be a little less awkward than playing 'dodge the dumbbell' when you're doing pull-ups.