Do you think this is/will be an effective upper body workout?

# Flat barbell Bench Press - 3 x 12
# Barbell Rows - 3 x 12
# Barbell Military Press - 3 x 8
# Barbell Close grip Bench Press - 3 x 8
# barbell Bicep Curls - 3 x 8

and just added 20-40 sit ups a day
and when i remember 20x diamond push ups.

Doing this with only 30lb for now and taking about a 2 min break between each set and doing this workout 3 times a week.

First off im assuming you have a thought out lower body routine as well.

Secondly, What style of routine are you following? Such as a push/pull,full body,upper/lower,Section splits and so on.

Replace the Bicep curls with pull ups. No real need for the close grip and standard grip in the same day. The situps Can be replaced with "better" ab movements. Or ridden of all together if your hitting the major compounds hard.

30Pounds? Do you not have anymore weight plates?

Gonna use this is a lower routine

# BB Back Squats/BB Front Squats - 3 x 8-12
# BB Stiff Legged Deadlifts - 3 x 8-12
# BB Lunges - 3 x 8-12
# BB Standing Calf Raises - 3 x 8-12
# Weighted Crunches - 3 x 8-12

Secondly I dunno what style of routine it is. I think upper/lower split?

Replacing the curls with pull ups i can do and why not close grip and standard on the same day if i wanna work outer and inner chest?

I'm only using 30pounds because this is the first time I've really worked out and is probly the most i can handle at the moment.


Thanks for the help.

Looks decent, I can tell you need more weight though by your program design.

Things like front squats, close grip benches and so on are variations of an exercise. Not an all new exercise altogether. They are generally better suited to replace the standard from from time to time. Such as in week A you do flat bench press then week B you do a decline instead.

Ok, cool thanks

I had looked at other exercises to alternate too but the equipment i have access to is pretty limited. I only have a bench, plates, barbell and what ever the leg thing at the end of the bench is called. Hey if i worked out on alternating days (4 days of the week) would it be any more gain over the 3 days alternating and 2 days off?

So instead of doing the close grip bench presses should i do something like diamond push ups or dips?

and also why replace bicep curls with pull ups?

Bicep curls tire out your biceps so quickly, it really affects the rest of your workout, plus it has no real benefits other than biceps. Pull ups are also a good back exercise.

Alternating days is generally fine, however it can be of benefit to have 2 days off.

ok, thanks. I probably will do the two days off then.