new builder

hey guys and girls,

im new to body building, thought it would be a good idea to learn a bit more so thats why im here.

i work out with my 3 brothers who are aged 15, 17, 18 and im 21. We are all soccer players who train tuesday and thursdays for fitness and general stuff. As a side activity we work out 3-4 days a week as we would like to increase of muscle size, tone and strength.

our routine involves curls of 10 kgs. 20 reps 5 times
inbetween those we do 10 reps of the same weight liftinting the dumbbell upward with both arms to do the shoulders
after that we do bench press in reps of 10, 50kg until we reach 30 and take it down to 40 to do 20 more

we have followed this routine for about a month and are beginning to see results with all aspects. We are now taking protein shakes after working out to help repair our muscles between workouts.

really we are looking for a good routine that covers all upper body muscles, similar to the one we are doing, but something that will give us good results.

cheers

matt and bros

Bicep Curls,
Shoulder Press,
Bench press,
Inclined Benchpress,
Military Press,
Concentration Curls,
and Dumbell Flies will get you a strong upper body.

Workout for 1- 1.5 hours on average with a high protien carb diet and you should see results

Mate, your routine is unbalanced. Where is the leg work? Where is the back work? What equipment do you have access to? You would see much more benefits from full body 3 x week training. Throw in arm work once per week if you need to, but they will get hit with the bigger compound lifts. You are heading for muscular imbalance the way you are training, & injury down the track as a result.

You would benefit from doing compound exercises like squats, military press, rows, dips, pull ups, deadlift, bench.