How 2 get Bigger Upper Body???

[tennisbum]

I am wanting to know what exercises you can recommend that will help me build my upper body (biceps, triceps, chest, back) as quickly as possible?

How often (times a week) should I perform those exercises?

Would working two of the areas on M-W-F and the other two on T-Th-Sa and taking Sunday off be too much*?

If I were to work two of those areas together, how should I pair them up?

I haven't really lifted consistently in a couple years, although I still have some of the mass (ie: fat) around my chest area.

I have access to an olympic bar, curl bar, dumb bells, flat/incline/decline bench (w/leg extension).

*I currently have an injury (plantar faciitis) which limits my workouts to non-standing exercises, so I want to use this time to really hit my upper body hard.

Thanks for ANY help you can provide.

TennisBum

[miskiw]

Lifting 6 days a week... and hitting the same body parts 3 times a week is far to much.. the MAX if planned properly would be 2 times a week... that isn't even overly suggested if you want to gain mass...

you need to destroy your muscles then give them time to rebuild.. you don't grow in the gym you grow in your bed..

you might try a :
back/bicep
chest/tricep
kinda split or:
back/tricep
chest/bicep
kinda split...

this will probably be best..

some exercises to consider:
Incline/flat/decline bench press
dumbbell flye's
dumbbell rows
bentover rows (though you need to stand up for this one.. unless you figure a way to lean over a incline bench to do it...)
shoulder presses aka military presses
front raises
reverse flyes
french presses
dumbbell tricep extensions
bicep curls (bar or dumbbell)
hammer curls
etc. etc....

[Jock]

Diet is far more important bro.

Jock

[tennisbum]

So, if I go back/tricep and bicep/chest, should I go B/T on Monday and Thursday, B/C on Tuesday and Friday, and then rest Wednesday, Saturday, and Sunday?

Thanks for the help.

TB

[MostMuscle]

Train Legs.

'Nuff Said

[miskiw]

Originally Posted by MostMuscle

Train Legs.

'Nuff Said

he is injured bud... haha.. he can't train legs...

but sounds okay with your rest days and workout days Tennisbum

[MostMuscle]

There are plenty of "non-standing" leg exercises he can perform.