Going to start weightlifting again on Tuesdays and Thursdays before school (can't after because of basketball). What are some lifts I can do for my chest? Only ones I can think of are bench, dumbbell flys, push ups, and some other exercise I can't really explain. Don't need to worry about legs because I have hex bar and squats. Also, what else can I do for my arms? Want mostly muscle but obviously size won't hurt.

 

Thanks

What is your weight and what are you aiming for?

 

http://www.exrx.net/Lists/WtMale.html

 

click on a muscle group

Deadlifts

Bench Press

Squats

PULL UPS - Quite possibly the most underrated exercise of all time.

 

- Gap in importance

 

Shoulder Presses / Military Presses.

Clean and Jerks

Overhead flys

 

 

 

All of these, especially the first 4, will tank up not only your chest but your arms, grip and your muscle definition.

What is your weight and what are you aiming for?

 

http://www.exrx.net/Lists/WtMale.html

 

click on a muscle group

 

Wow, that helps a lot

HT: 5'10" WT: 215

I'm actually a lot of muscle I just want to define some more muscle

 

 

Deadlifts

Bench Press

Squats

PULL UPS - Quite possibly the most underrated exercise of all time.

 

- Gap in importance

 

Shoulder Presses / Military Presses.

Clean and Jerks

Overhead flys

 

 

 

All of these, especially the first 4, will tank up not only your chest but your arms, grip and your muscle definition.

 

Dead lifts help your upper body? Other then that I usually do all of those. So if I continue to do this plus what Blood provided I should be alright?

If you're looking for a routine you could do the Starting Strength, or if you want something a bit different (and probably better), you could try one of these:

 

http://forums.somethingawful.com/showthread.php?threadid=3250231

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back and thighs, but once you start doing the deadlift on a consistent basis youll see gains just about everywhere.

 

The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a spill over effect, and will result in new, total body muscle mass and strength gains. For example, after a few weeks of doing heavy deadlifts you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.

 

As well as your back and thighs your other mucles will be used for balance (core)

Grip will improve (forearm)

Upper arms will be used to actually make sure you can lift the bar

Shoulder muscles will keep your arms attached to your body lol

That site you've just posted, Bloodstain. is awesome :D I just added 2 exercises to my routine thanks to it.

That site you've just posted, Bloodstain. is awesome :D I just added 2 exercises to my routine thanks to it.

 

 

Yeah the website is amazing, and the forums are pretty awesome too. They've got one dedicated to working out with very knowledgeable people who are willing to help you out. Downside is an account on the site is $10, but it's the best I've spent. Also, they have logs too, here

 

http://forums.somethingawful.com/forumdisplay.php?forumid=244

 

And checkout the Transformations thread, it's got some damn good examples to get inspiration from

http://forums.somethingawful.com/showthread.php?threadid=3216903

By the way people, I've lifted a lot before just looking for a new routine, from what I've seen there are some good sites, thanks