What is a good workout for a 16 year old boy to gain upper body muscle?

I'm looking for a workout plan I can follow at the gym to gain a noticeable amount of muscle, (biceps, pecs, etc). I use C4 extreme before I workout. Anyone who can give me a good workout I can follow will be greatly appreciated.

How to Lose Weight Without Cardio

Recommended Answer:

Pyramid Upper Body Workout This upper workout following workout offers an intense upper bodychallenge by using the pyramid method of training: Increasing yourweight and reducing your reps for each set of your exercises. Withthis type of training, you start with 12 reps, choosing a weight thatyou can ONLY lift 12 times (the last rep should be very difficult, butnot impossible). For each set, you'll increase your weight and reduceyour reps, ending with the heaviest weight you can lift for 8 reps. It may take time to determine the right weight for each set, so keep ajournal to track your weights each week.Precautions See your doctor before trying this workout if you have any injuries,illnesses or other conditions.Equipment Needed An exercise ball, a bench or step, a barbell with various weightedplates and various weighted dumbbells.How To•Warm up with light cardio or warm up sets of the exercises•For each exercise, choose a light, medium and heavy weight andperform each set in the following format: Set 1 - 12 reps, light weight Set 2 - 10 reps, medium weight Set 3 - 8 reps, heavy weight•If you're advanced or want more intensity, you can do trianglepyramids, which involve both ascending and descending pyramids: Set 1 - 12 reps, light weight Set 2 - 10 reps, medium weight Set 3 - 8 reps, heavy weight Set 4 - 10 reps, medium weight Set 5 - 12 reps, light weight•For each set, choose enough weight that you can ONLY complete theassigned number of reps•Rest for 30-60 seconds between sets and exercisesExercises.1. Incline Chest Press Set 1 - 12 reps, 15 lbs Set 2 - 10 reps, 20 lbs Set 3 - 8 reps, 25 lbs2. Chest Fly Set 1 - 12 reps, 12 lbs Set 2 - 10 reps, 15 lbs Set 3 - 8 reps, 20 lbs3. One-Armed Row Set 1 - 12 reps, 15 lbs Set 2 - 10 reps, 20 lbs Set 3 - 8 reps, 25 lbs4. Dumbbell Pullover Set 1 - 12 reps, 15 lbs Set 2 - 10 reps, 20 lbs Set 3 - 8 reps, 25 lbs5. Bent-Arm Lateral Raise Set 1 - 12 reps, 8 lbs Set 2 - 10 reps, 10 lbs Set 3 - 8 reps, 12 lbs6. Alternating Overhead Press Set 1 - 12 reps, 8 lbs Set 2 - 10 reps, 10 lbs Set 3 - 8 reps, 12 lbs7. Barbell Curls Set 1 - 12 reps, 20 lbs Set 2 - 10 reps, 25 lbs Set 3 - 8 reps, 30 lbs8. Alternating Bicep Curls Set 1 - 12 reps, 12 lbs Set 2 - 10 reps, 15 lbs Set 3 - 8 reps, 20 lbs9. Close Grip Bench Presses Set 1 - 12 reps, 20 lbs Set 2 - 10 reps, 25 lbs Set 3 - 8 reps, 30 lbs10. Tricep Extensions Set 1 - 14 reps, 5 lbs Set 2 - 12 reps, 8 lbs Set 3 - 10 reps, 10 lbs

Other Answers:

• UpperFlat bench: 3-4X6-8Row: 3-4X6-8Incline bench or shoulder press: 2-3X10-12Pulldown/chin: 2-3X10-12Triceps: 1-2X12-15Biceps: 1-2X12-15