HELP me

[chadr33]

ok im slightly overweight i need a diet and workout plan to help me get rid of the pounds and get some more upper body muscles

[West Coast Sheriff]

Excersize
Eat healthy, enjoy salads

[Nellerin]

Instead of me posting it here, PM me and then I can help you come up with a personalized one.

To develop upper body do Incline DB/Barbell bench and flat bench as well as work on shoulders with military press, rear delt flyes and lateral raises.

The other half of upper body is technically arms. Only do two bicep exercises of your choice (I like hammer curls and either regular curls or a EZ Bar curl) then focus on Triceps as well with pushdowns and one other exercise like dips or close-grip bench.

It will take a while but these will develop a good upper body.

To lose weight just work on cardio (20-40 minutes) twice a week on your non-workout days.

Ya I know I kinda just gave you a plan there lol but still PM for a more personalized one as well as a diet plan I can help with!

[chadr33]

I can't pm you because this is my second post what's your email?

[Apollo.]

Instead of me posting it here, PM me and then I can help you come up with a personalized one.

To develop upper body do Incline DB/Barbell bench and flat bench as well as work on shoulders with military press, rear delt flyes and lateral raises.

The other half of upper body is technically arms. Only do two bicep exercises of your choice (I like hammer curls and either regular curls or a EZ Bar curl) then focus on Triceps as well with pushdowns and one other exercise like dips or close-grip bench.

It will take a while but these will develop a good upper body.

To lose weight just work on cardio (20-40 minutes) twice a week on your non-workout days.

Ya I know I kinda just gave you a plan there lol but still PM for a more personalized one as well as a diet plan I can help with!



Noo! What about back!? Lats, traps, rhomboids all give the upper body better shape, a well developed back is a must for a good upper body physique!

Apart from that I agree with what you have said.

[Nellerin]

Noo! What about back!? Lats, traps, rhomboids all give the upper body better shape, a well developed back is a must for a good upper body physique!

Apart from that I agree with what you have said.

Yes I know but I group Back and biceps normally as their own seperate thing since they would go on a pull day. For whatever reason I included biceps in that post lol.

But ya your Traps/Lats and Rear Delts are very important (even your erectors) to develop if you want to be completely proportioned.

[Apollo.]

Yes I know but I group Back and biceps normally as their own seperate thing since they would go on a pull day. For whatever reason I included biceps in that post lol.

But ya your Traps/Lats and Rear Delts are very important (even your erectors) to develop if you want to be completely proportioned.

Yes:) I know you know what your on about so I presumed you had just forgotten to add it, I just couldn't bear to see back left out of a plan (I'm kinda OCD about needing to train back) haha

[Nellerin]

Yes:) I know you know what your on about so I presumed you had just forgotten to add it, I just couldn't bear to see back left out of a plan (I'm kinda OCD about needing to train back) haha

Ya my back day is always my most intense workout session of the week :yeah:

[Apollo.]

Love to hear it! A huge back always looks sick! Big lats usually = big guy:) I think back and legs are one of the most overlooked muscle groups!

[Nellerin]

Love to hear it! A huge back always looks sick! Big lats usually = big guy:) I think back and legs are one of the most overlooked muscle groups!

Ya most likely, depending on your goals (AKA if you are not a bodybuilder ) then a lot of people don't hit anything but chest and arms.