Can someone tell me if I am missing any major exercises?

[Smurf the little pea.]

1. (Squats)
2. (bench press)
3. (2 hand barbell curls)
4. (dumbbell bench press)
5. (bent arm laterals)
6. (upright rowing)
7. (alternate dumbbell press, standing)

This is my workout routine every second day. I am interested in my chest and upper body. What exercises am I missing that would improve my workout? (I use free weights and a bench to workout at home).

 

[flex4life]

and what x's for training your back...?

 

[Daeo]

Deadlift, bent over rows, incline bench, close grip bench press, lying tricep extentions, dips...I could go on and on...

 

[the Prince]

Did I read correctly? You perform this work-out every 2 days? If so, that's a bit much and will result in overtraining.

 

[Smurf the little pea.]

Bent over rows look bad on the back, not so?

What are dips, incline bench, deadlift and lying tricep extentions?

It takes me about 45-60 minutes to do that routine, and I usually hurt the next day, but theday after that I feel ok again. I dont use massive weight either, just about 70 pounds when I bench press and same when I squat. I usually do 3 sets of 10 reps each.

 

[WarriorPL]

thats overtrianing mane, try to make a 4,5 day split.

 

[needleboy]

Rhomboids??

Lats??

Calves??

quads??

front delts??

Hams??

triceps??

abs??

 

[bigpoppadrew]

This workout needs a lot of work.. don't put everything into 1 workout, you should make do 2 mucsles or less per workout. Mine for example is monday-chest, tuesday-legs, thursday-arms, friday-back, saturday-shoulders I also do abs on 3 of thses days. You can change it to however you like but you are neglecting a lot of muscle groups, and you are overtraining by not giving them proper rest after workout. Train a muscle once a week, some people do 2 a week and they have their reasons for doing so but I would stick to 1 time a week for optimal results. Also instead of going light and training every other day, train hard and heavy! you will not get results unless you make progress and push yourself to use more weights. Keep readin up on this site and you the search function, good luck to ya!

 

[MuSuLPhReAk]

Deadlifts and bent over rows but not all in 2 days those exercises in 2 days for Pete's sake.