2star

As one of my new year to-do's was to go back to the gym to build up again.

Basically im 6 foot 2 inches, 79kg/171pounds/ 11.5 - 12 stone

I have lost weight on the upper body area, chest, arms, shoulders.

Im looking to hear your preferred exercises for when it comes to arms, shoulders and chest, upper area i feel i need to build more of my upper chest up, i will do this sort of 50/50 gym and at home as i have free dumbbell weights at home but no bench.

Also what protein supplments would you recommend? Before i used to drink Hurricane XS from myprotein twice a day with a balanced diet, but been told the USN stuff is better?

As said, not looking to loose weight, just looking to bulk up my upper body area.

Any tips or advice greatly appreciated.


Ashley

Mark B

For chest I do a bench press with a bar 5x6 reps then move onto free weights and do the same 5x6 with ten pushups inbetween each set.

I'll do 5x6 flat bench
5x6 incline bench
5x6 decline bench. It's supposed to work different parts of the chest. Not sure how well it works as I've just started doing it but all the reps are performed from arms out wide with a slight bend in them brought above my chest and into the middle (like wings flapping) then try to crush my pecs together as they reach the middle.

Not sure if I've explained that clearly but hope it helps. I don't use any supplements as I want to see how I get on with just altering my diet.

lukeytheduke

quality chest workout just to bulk is keep it simple

4 sets of 10flat
4 sets 10 decline
4 sets of 10 medium incline
4 sets of 10 upper incline

Never use bar always use dumbells as get a better range of motion although it wont kill u to use the bar every know and then

Shoulders all free weight all on a UPRIGHT bench. No need to lift heavy but its hard to describe best tech for shoulders a its not simple, esp for your deltoids but i do

4x shoulder press
4x deltoid side raises, go light and go as wide as u can so u isolate your delts.
4x front raises hammer grip and bring them slightly towards middle
4x rear delts
4x upright raises (realy slow and squeeze your traps. I just use a big barbell up and down

Arms are simple mate. Good luck

Kieron

6ft 2 and 12 stone. Think you may want to work all over chap as you will like Jonny Bravo if you do your chest and arms only. I imagine you legs to resemble twiglets? Hate to break it to you but those boys in Jersey Shore that you are trying to emulate look like twats. Plus its all synthol.