[B-boy Rewind]

im pretty chubby and do not have enough upper body strength to hold my body up

can someone make me a workout to do each day to increase upperbody strength?

i have tons of free weights avalible for my use

[Xu Chang]

Here's exercises that you can do with a barbell and dumbells. Each exercise consists of 2 sets of the given amount of repetitions and is based on this many lbs:

- 65-75 lb. Barbell
- 25-30 lb. Dumbell

~Monday - Triceps~

Barbell Kickbacks - From behind, grasp a barbell with your palms facing behind you. Raise the barbell behind you and at the same time bend over at the waist (you should be almost parallel to the floor.) While bent, raise the barbell with a final kick. DO NOT swing the bar in order to kick back the bar. Instead, depend on your triceps to raise the bar. Stand upright and repeat. (8-10 Repetitions)

Dumbell Kickbacks - Take hold of a dumbell and bend over at the waist. Keep your palms facing the side of your body throughout the entire movement. Your torso and upper arm should be parallel to the floor. While keeping your upper arm and waist motionless, raise the dumbell behind you as far as possible. DO NOT swing the weight but raise it using your triceps. (10-12 Repetitions)

French Press - Grasp the barbell with a close grip and press the bar overhead. Your upper arms should be close to the sides of your head. Lower the bar behind your neck using only your forearms and keeping your upper arms motionless. Raise the bar back overhead, while feeling the stretch in your triceps. (8-10 Repetitions)

The Push-up - Get on all fours and place your hands a little wider than shoulder width apart. Keeping your body as straight as possible, lower yourself until your chest touches the floor. Hold the position for 2 seconds and push yourself up. Maintain a straight body during the entire set. (10-15 Repetitions)

~Wednesday - Biceps~

Barbell Curl - Grab the barbell using a shoulder width grip and your palms facing outwards. Stand up-right with the bar resting infront of your thighs. Keeping your upper arms close to your sides and motionless, curl the bar to your chin. Flex hard and hold the contraction for 2 seconds and lower the bar. (8-10 Repetitions)

Concentration Curl - While sitting, take hold of a barbell and rest your elbow on your inner thigh. Keeping your upper arms close to your sides and motionless, curl the bar to the same shoulder. As the weight reaches your shoulder, turn your wrist to the right or left depending on what hand you use (i.e. right hand - turn to the right, left hand - turn to the left.) Flex hard and hold the contraction for 2 seconds. (6-8 repetitions)

Dumbell Circles - A light weight is recommended for this (I use 15 lbs. for this exercise.) Standing erect, take the dumbell and make a vertical circle infront of you (like you're drawing a circle right infront of you.) When your hand is at the top of the circle, face your palm downards at the top and then upwards when at the bottom. Experiment a little to see how big of a circle best affects your biceps. (As many repetitions as humanly possible)

Upright Rows - Standing erect, take hold of a barbell with a close grip. The way you raise the barbell is similar as how you would use an air pump (pumping up and down continiously.) Raise the barbell up to your sternum and flex hard for 2 seconds. Hold the contraction then lower the bar. Make sure not to raise the bar to high since it will affect your deltoids and trapezius more. (10-12 Repetitions)

~Friday - Shoulders~

Shoulder Press - Standing upright, grasp a barbell with a grip a little wider than shoulder width. Press the bar overhead and hold it for 2 seconds, then lower the bar to your sternum. (10-12 Repetitions)

Military Press - Exactly the same as the shoulder press. However, use a wide grip and lower the bar behind your neck instead of your sternum. (8-10 Repetitions)

Dumbell Lateral Raise - Standing erect, take hold of a dumbell at your side. Raise the barbell using your shoulder muscles until it is at or near the level of your shoulders. When raised slowly turn the weight as if you're pouring a pitcher of water. DO NOT swing the weight to raise it. Hold the position briefly when raised. (8-10 Repetitions)

Upright Rows - Same exercise as mentioned before. However, use your shoulder muscles to raise the bar and flex your shoulders rather than your biceps. (10-12 Repetitions)

These are most of the exercises that I use for upper body strength/weight training. I target each muscle group according to each day listed. Sets and repetetitions strongly depend on how much weight you're comfortable with. Those are how much repetitions I use for each exercise. Keep in mind, what's best for me may not be best for you.

Never do weight lifting every day. Overtraining will occur and you will only exhaust and hurt your muscular tissue. Muscles do not grow when exercising. Instead they grow when given time to rest after a workout. Eat lots of protein, since they're the basic building blocks for building and repairing muscles tissue.