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Season's offer now and I'd like to get more serious about lifting (not competition serious, just to get in shape), though I want to focus only on upper body now.
I was hoping someone here would help me build a routine, though I'm limited to an adjustable bench/barbell and dumbbells.
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Why do you want to focus more on upper body than lower? The reason I ask is because most upper body strength/mass as well as overall fitness in general stems from lower body work..ie Rock bottom squats, deadlifts, ect.
I'm definately not a complete fan of high volume work, especially if natural/just starting back up.. For someone just starting up lifting "more seriously", I recommend you do three full body workouts per week. By full body, I'm not saying to hit each "part" of the muscle because that's really not necessary. I very good idea would be to read over the hst thread I made explaining why less is more found
here. Another very good read that goes against most "muscle-mag" routines is
here. Now, using that information combined with your limited in house supply of equipment, I'd recommend something more like the following. Just pick one exercise per bodypart and change the rep range every two weeks...
Monday, Wednesday, Friday:
2 weeks of 15 reps
2 weeks of 10 reps
3 weeks of 5 reps
By doing the same workout every other day with slightly more weight each time, you will ellicit a growth response by way of progressive overload. I'm sure others will chyme in with more info on hypertrophy, but for now, I'd advise you to look through that HST link I provided in the beginning.
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