upper body mass

[TcRed04]

can i just work out a set number of times per week to solely build upper body mas, i have been in tae kwon do for 7 years and my legs are really well developed but my upper body is very skinny i was just hoping someone could give me some ideas for a upper body routine and how frequently i could do this, i also still do cardio

[NoSRat17]

hey heres an example of my workout and my upper body is pretty good


mon
bench 6 sets staring at i warm up of 10 reps then go 10-8-6-4-2
dumbell incline 5 sets 10-8-6-4-2
decline switch off weekly between incline same sets and reps
military same sets and reps of inclin
lateral raises 3 sets of 10
tris pushdown, one arm dumbell press, skull crushers and dips, all 3 sets of ten
abs

tues
wide grips chin ups 4 sets of 10
bent over rows t-bar 4 sets 10
dumbell row 3 sets 10
4 different workouts for biceps i change them up weekly,but i do 3 sets 8-6-4 this includes reverse curls
squats/deadlift switch off weekly 6 sets 12-10-8-6-4-2
calf raises 3 sets of 20

make sure you increase weight on every set and week
p.s. you need to do squats and deadlift because they build testosterone naturally and that how you will get overall size

HOPE THIS HELPS

[NoSRat17]

oh forgot thursday is the same as mon and friday is the same as tuesday do all of your cardio on wed and on the weekend

[Alex(AJ)]

you want to work lower body as well; when you squat and deadlift not only do your legs grow, but your upper body grows as well (more test. resleased, etc..).

Conclusion- if you want massive upper body you MUST also work the lower body