DuckSouth.com

I am mainly interested in arms, chest, shoulders, and abs.

Does anyone have a good upper body work out schedule they follow?

can't build a good chest without a good back!

Go to crossfit.com. quick intense workouts. stick with it for 4 months and you wil be in best sape of your life, guarenteed. Unless you are just wanting beach muscles, won't help you there. Builds more of a functional body not pretty one.

2nd the part about the back. What exactly are you tyring to do or accomplish and whats your weight, height and build now...

Pretty much just wanting to get in better shape. I am 5'10 and 230 most of the weght around the middle and chest.

matador1 wrote:can't build a good chest without a good back!

Go to crossfit.com. quick intense workouts. stick with it for 4 months and you wil be in best sape of your life, guarenteed. Unless you are just wanting beach muscles, won't help you there. Builds more of a functional body not pretty one.

+1 on the crossfit...great program....

Now that I know your build I suggest crossfit even more. you will get strength adn cardio in one workout. Longest workout is 20 minutes. DOn't need a lot of equipment.
Other than that P90X is another good one. Can do everything in your living room.

i need something similar too.. i am 6'1" 230 broad shouldered but got a gut.. my problem is weak knees.. me and the mrs was gonna start walking at night after work around our neighborhood but this cold and rain has stopped that for now..

You can do crossfit or P90x with bad knees. A bad right knee was the reason I quit running so much and went to crossfit.

I started the diet at the first of December. We got a treadmill and have have been using it once or twice a week.. Throw in some situps and push ups a couple of times a week. I am 5'10 and started off in December at 204. Now I am at 195.. Figured I did pretty good just loosing a little over the holidays.. Gonna try and get down to 185..

Just remember if you are going off of the crossfit website to scale everything when starting. Some of the workouts are pretty brutal and you can hurt yourself if you do too much too quick.

example: If it calls for deadlift of 165 pounds maybe start with 95 or even reduce the reps if you have to. When you can't do any more regular push ups, go to your knees and do them that way.

cwink wrote:I started the diet at the first of December. We got a treadmill and have have been using it once or twice a week.. Throw in some situps and push ups a couple of times a week. I am 5'10 and started off in December at 204. Now I am at 195.. Figured I did pretty good just loosing a little over the holidays.. Gonna try and get down to 185..

You did better than me..By the the way, I found the 10 pounds you lost over the holidays. I now have it.

You guys doing the CrossFit just doing the excercise of the day or is there an option to customize it for your weight and goals? I'm 6'3 235 lbs and I lift weights but need to work some off the gut and chest myself...hopefully all the way back to 210 lbs. I cannot stand a treadmill, eliptical, or stair climber tho. Basketball is most effective cardio for me.

go to www.extremefitness.com

I just did the WOD and that should be plenty. If you want more cardio you can look at crossfitendurance.com and they have a WOD for running, swimming, biking, and even rowing. I am going to start putting that in a couple of times a week soon.

What about when workout of the day is climbing a rope on the side of a tower? Don't have access to that kind of stuff.