Can anyone help?

Well I am 5'11 and weigh 160 lbs and I want to build up my upperbody while having a 6 pack. I have been working out for 2 months now. I workout monday and tuesday than take a day off and work out wensday, thursday than take a day off than i work out saturday and take off sunday. When I work out, I start with 3 sets of flat bench press in which i put up 12 reps than 10 than 8. Than I do 3 more sets of flat bench press in which i drop about 30 pounds, i usualy do 12 reps each set. After flat bench, I do 3 sets of bicep curls in which i do 12 reps each time, than I drop about 10 pounds and do 3 more sets. I usually do 20 reps in each of these sets since i dropped 10 pounds. After doing biceps, I do 6 sets of 12 reps of shoulder press but when i workout my shoulders, I use lighter weight. After shoulder press, i usually do 3 sets of push ups. Finally, i do regular crunches without any weight on my flat bench. When i work out my abs, I cant really feel any burn in my stomach, i feel more burn in my upper back than i do in my stomach. I do not come up all the way when i do crunches, my shoulders usualy come up 8 inches from my bench. My bench is also not completely flat so maybe this is why my upper back is hurting. I can feel a pretty good 6 pack but it is not showing, i thought to myself why wouldnt it show since im 5 10 and 160lbs but i guess i just need to build my abs more or just lose the little bit of stomach fat that i do have.
 
I just want to know if this work out routine will generate a big upperbody along with a well defined 6 pack. I am very determined and I have a pretty good diet. All i drink is water, maybe a sports drink once in a while. I always eat wheat bread and try to avoid white carbs because i have a little bit of fat on my lower pecs than i want to turn into muscle. I eat at least 10 oz. of steak/fish/chicken/pork at dinner along with a serving of carbs such as yellow rice or brown and a serving of a vegetable. I also eat a lot of fruit and I never eat junk food or fast food.
 
So if there is somebody who is generous enough to help me, that would be great. Thanks.

Sounds like you work your showy muscles and thats it..
 
Do some deadlifts, squats, cleans, and bench pressing the even out the work. You won't even need to train your arms.

The only way of finding the limits of the possible is by going beyond them into the impossible.

How will incorporating squats, dead lifts and cleans into my work out help me reach my goals? I already do bench press but i never did squats, dead lifts or cleans before.
 
I just dont see how these exercises will affect my arms and abs.

cpl:
 
If you want the best results from your upper body, you have to work every muscle group.
Let's start with that. So you want bigger arms, a bigger chest, wider shoulders- Or you just want to gain strength in those areas. And maybe you want to get rid of your gut, perhaps chase a six pack. Believe it or not, a couple of excellent must-have tools for these goals are a back workout and a leg workout- And I mean a serious workout, involving squats and deadlifts. The three major overall muscle building exercises out there are- In order of most muscle built- Freeweight squats, deadlifts, and the bench press. That's right, the mighty bench press everyone's so worried about actually builds less overall muscle than the other two exercises- Far less muscle is involved in that lift than in the other two. You want to gauge someone's overall strength? Ask them how much they squat. The bench press pales in comparison. So- How can working the legs and back get results in the arms, shoulders, chest and abs? Easy. Everything's connected. For big shoulders, the best mass and strength building exercise is the standing military press. If you have a weak lower back because you don't work it directly, there's only so much weight your back's going to be able to balance over your head- And yes, the lower back is key to keeping proper form when doing this exercise. So- Stronger lower back, greater ability to lift more weight with proper form for military presses. This means more shoulder gains- Strength and size. More shoulder gains obviously translates to a better bench press performance. So what works the lower back directly? Squats and deadlifts. Same principle applies to getting bigger biceps- With a strong lower back, you can balance yourself better during standing curls- Better form, more gains. There are more direct relationships too- An excellent excercise for the upper back is the bent over row- It's a hell of a compound movement- Which means it uses more than one muscle group when done with proper form. So what other muscle gets a nice workout with some real heavy weight with this exercise? The bicep. If you're looking for a way to do more for your biceps, you've just found it. Of course, in order to handle a nice amount of weight with bent over rows, you're going to need a strong back- Which brings us right back to the squats and deadlifts. Those two exercises also do wonders for the abs, believe it or not. What do you think the abs are doing when you're trying to balance all that weight on your shoulders, or keep your body erect while the weight is hanging from your arms? A hell of a lot of work, under a hell of a lot of stress. Sure, those exercises might have very different major target muscles- But all the other stabilizer muscles used get a nice pounding with all the weight you can use in those two major lifts. Deadlifts, when done properly, can directly improve shoulder strength. When you're trying to hold that much weight with your shoulders held in the proper position, they're getting a nice intro to some real poundage- As well as your traps. All of this will stimulate growth in the areas you're interested in building- Plus, deadlifts and squats also trigger a testosterone release in your body- So much muscle being called on all at once to handle amounts of weight that simply can't be handled by any other exercises out there- And there are so many of you who are missing out on all those upper body gains. It's been said that for every inch you want to add to your biceps, you actually need to gain around fifteen pounds- Where do you think it's easiest and fastest to add on that sort of weight? Your shoulders? Or your legs and back?

The only way of finding the limits of the possible is by going beyond them into the impossible.

perry's completely nailed the it on the head!
 
follow this and you like i, will see massive gains in ur upper body so you can show it off lol.
 
the best way to encorporate all of what perry has said is a full week workout with maybe a days rest. you can find lots of routines on here.
 
heres a link to mine. altho i am cutting but if you eat more and do less cardio than me, youll bulk.
 
http://www.discussbodybuilding.com/new_cutting_workout/m_402827/tm.htm

19
230lbs
6ft 5"
chest 49"
arms 18"
bf: 13%
bench 264lbs

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

don't worry joe, you are not alone in that thinking.  Training your legs is like taking a steroid.  It will assist in growing all of your other muscles. 
 
Make sure you really do some research on how to do proper squats and deadlifts.  There is no need to hurt yourself doing them wrong or only doing partial squats and waisting your effort.  I reccomend buying the book "Starting Strength" by Mark Rippetoe.
 
here is a routine that has proven to work:
 
all 3x5 except deadlift which will be 1x5.
 
A - Squat/Bench/Deadlift
B - Squat/Standing Over Head Press/Power Clean
 
add pullups to the end if you feel the need.
 
alternate A and B 3 times a week.  Oh and Eat Eat Eat!!

No the leg press is not the same as doing squats.

Ok, i will research on proper forms for deadlifts and squats. When i do my flat bench press, how many reps should i be doing? I usually put on enough weight in which i do a set of 12, 10 and than 8. After that, i drop 30 pounds and do 3 sets of 12. Is this a good routine? I also max out after every workout.

so do you need 67+ reps of bench every time you workout to cause microtruama?  No one routine will work for everybody but if you are a begainer than the answer is probably no.  try routine above.
 
If you have an extra 30 bucks, buy starting strength.

No the leg press is not the same as doing squats.

Well maybe ill just stick with the 3 sets of 12, 10 and 8. I have money so thats not a problem. I will start doing squats and deadlifts when i bench but i also still will keep on doing bicep curls, shoulder presses, crunches, and push ups, etc.

well, do what you would like.  take a minute and read this from another member here: http://www.discussbodybuilding.com/m_397679/mpage_1/tm.htm
 
he explains in great deatial about rippetoes program and why he personaly likes it.
 
right out exactly your routine looks like or how you want it too and we can help you out a bit more.  you don't have to follow that routine it was just an example of one that is proven to work for beggainers/intermidiate lifters.  you just want to make sure that your lifts are dominated by compounds and not iso's.
 
my best advice, however, is to buy the book today and read it as soon as you get it.

No the leg press is not the same as doing squats.

I think my routine is good enough. I will do 3x5 squats before anything, than a set of 12,10, 8 of bench press than bicep curls, than shoulder press, than however many crunches. I will also try to do some pull ups and dead lifts after this.
 
Hopefully this will get me somewhere.
I will also eat the right amount of carbs/protein/fat throughout my day.

do you know what a deadlift is?

No the leg press is not the same as doing squats.

Yea, its when you lift a heavy amount of weight off the ground with your knees bent until your in a standing up straight position. After you lift the weight off the ground until you reach that standing up straight position, you go all the way down to the ground while keeping your back up straight and knees bent than repeat.

well my point being that deadlift is probalby the 2nd best excersise anyone could do and is probably the most taxing on the body, and you may try and do some at then end of your curls.
 
just read this site more.  read 3 day full body and best of training in the sticky at the top of the training forum.
 
good luck.

Ok, but my exercises are limitied, i only have a weight bench at my house. So ill stick with my routine : squats, benches, curls, deadlifts, shoulder presses, abs and hopefully ill see some improvement. Thanks for the advice, highly appreciated.