Hi there, I'm looking for workouts/tips for building muscle in upper body. I do not want to lose weight (But gain it :P) and I also have the endurance/aerobic and flexibility covered. I just need the strength building part. (I have access to several gym machines and free weights)

1. Go to google and type weight lifting exercises and youll find a lot of stuff. Go to GNC and buy you one of them protein shakes. Its as natural as you can get and you will build muscle and strenght a lot faster.

   Also practice one hand puhups, its pretty hard but once you master it youll notice your bench press go up more than 50 pounds.

2. start with big compound moves, which is really any kind of pressing or pulling motions:

   horizontal press - bench press/push ups (chest, tris, front delts)
   horizontal pull - dummbell or cable rows (inner back, bis, rear delts)
   vertical press - military press (delts, triceps)
   vertical pull - pull ups (lats, bis)

   pick one push and one pull. after that, if you still feel like you need something more, pick some isolation exercises like bicep curls, tricep extensions, or lateral raises.

   don't forget your lower body too. working the large leg muscles helps release growth hormones that'll aid in upper body development as well. once again, focus on the big two (squat/lunges for pressing motion and deadlifts for pulling).

   use free weights for all of this because machines limit your range of motion and neglect stabilizer muscles, both things which could lead to injury.

3. bench press or do some push ups
4. Personal Trianer
5. Well first you want to start with your body weight, do alittle pushups (I know it sucks) After doing some pushuos try the bench press which builds muscle in the bicepts, tricepts, and pectorial muscles, then move on to shoulder lifts, Place a weight bar across your shoulders and crouch down and stand up repeadatly. Also known as the "Power lifts" This will do alot for you
6. do around 2 reps of 20 bench presses with 5 plates. You can also try lifting yourself as in chin ups. For great upper body mass tips here is the refer link..Isolation resistance exercise info
7. First thing you want to do a full workout targeting your biceps, triceps, 4 arms, shoulders chest, and abs. If you have cable go to free on demand, sportskool, then fitness they have great workout (like ultimate workout 2) which give play by play instruction. Or if you don't have cable order a video from their website.

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