Group: General Fitness & Exercise

Created: 2011/12/31, Members: 379, Messages: 54578

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Is this work out good for upper n lower?

DeMashkin
DeMashkin
Posts: 3
Joined: 2008/11/24
Canada
2008/11/24, 02:07 PM
I am 5'2 and 90 lbs (female 18). Im at a goal of gaining weight, I want to gain muscle on my upperbody but tone up on the lower. I plan on doing this work out every other day, with about 5-6 small meals.

For Upper:

Bicep Curl
12 of 3 sets

Lateral Dumbbell Raise
8 of 3 sets

Push Ups
5 of 3 sets

Decline Flyers
12 of 3 sets

Concentration Curls
10 of 3 sets

for Lower:

Side/Front Lunges
Squats


Is there anything I should add or take out, would this plan help me achieve my goal?
dan_into
dan_into
Posts: 69
Joined: 2008/11/12
United States
2008/11/24, 02:43 PM
Conventional wisdom says that heavy weights at low reps builds mass while light weights at high reps helps tone. I'd urge you to add some sort of cardio/running to help tone your lower body.
returnofplex
returnofplex
Posts: 801
Joined: 2007/10/26
United States
2008/11/24, 03:01 PM


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Quoting from DeMashkin:

I am 5'2 and 90 lbs (female 18). Im at a goal of gaining weight, I want to gain muscle on my upperbody but tone up on the lower. I plan on doing this work out every other day, with about 5-6 small meals.

For Upper:

Bicep Curl
12 of 3 sets

Lateral Dumbbell Raise
8 of 3 sets

Push Ups
5 of 3 sets

Decline Flyers
12 of 3 sets

Concentration Curls
10 of 3 sets

for Lower:

Side/Front Lunges
Squats


Is there anything I should add or take out, would this plan help me achieve my goal?

=============
I would strongly suggest getting a plan for mass gain from this web site. There is a definite absence of compound movements in your current routine, which are the ones that build the most muscle. Your diet is going to be just as important as well. Keep in mind that if your looking to add muscle, some fat is going to come with it.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2008/11/24, 04:51 PM
Agree with returnofplex -

Upper should be more like, bench (incline, decline or flat), rows, shoulder press, pullups, curls if you need them.

Lower start with squats, do lunges, do either some low back or hamstring work.
revoman
revoman
Posts: 117
Joined: 2008/01/26
Canada
2008/11/24, 08:06 PM
deadlifts is where it's at !!....or straight leg deadlift.
I agree with the rest , a big lack of compund moves, for upper i would do
Db bench/incline bench
barbell row/pullups
military press/seated barbell press
skullcrushers/dips
barbell curl/db curls
Do one of the 2 i wrote out and alternate each week or 2.
For lower you could do :
squats
straightleg deadlift
lunges
leg press
leg curl
leg ectension
pick a few amongst these and you should be set, maybe 3 times a week.