Body Bell Set
Body Bell Set
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Upper body work out any good?
Age: 17 years old
Height: 180 cm ( 5ft 11in )
Weight: 63kg
Is this an effective workout plan to put bulk onto my upper body, and how long would it take to see improvements ? what can i fix if anything is in need of changing ? thank you
3 x 12 kettle bell upright rows 12kg kettle bell
3 x 12 bicep curls 4kg weights each arm
3 x 10 lateral raise 4kg weights each arm
3 x 10 shoulder press 4kg weights each arm
3 x 10 flat chess flies 4kg weights each arm
3 x 10 incline chess press 4kg weights each arm
repeated 3 times with 20 seconds rest between sets and 1 minute rest between exercises.
The exercises you are doing are good. But if you can do this workout with only 20 seconds in between sets then the weights are too light for you. You should increase the weights your using and increase the rest between sets/exercises to 1-2 minutes.
Also, you should do bigger muscle groups before smaller ones so you should do chest 1st, then shoulders and lastly arms. And you should do bench-press or at least push-ups for your chest too.
In your current workout you are doing chest, shoulders, and biceps but you are not doing any back or triceps. You need to add these exercises to your workout. For back you should do pull ups (wide over-hand grip), chin-ups (narrow under-hand grip) and use the kettle bells to do Bent Over Rows. For triceps do Lying Triceps Extensions, and Close-grip bench press or close-grip push ups,