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Does this upper body workout look okay?
Just finished an RFL stint and I知 about to transition into a lean mass phase. Here痴 a rough look at my exercise choices for upper body Sets reps etc.
Incline hammer bench / 3 x 6-8 Lat pull down (hammer strength) / 3 x 8-12 Seated overhead press / 2 x 8-10 Pec dec chest fly / 1 x 10-15 (dropset) Unilateral row / 1 x 10-15 Dumbell lateral raise / 2 x 10-15 Face pull / 1 x 10-15 Bicep curl / 1 x 6-8 Triceps push down / 1 x 6-8 Goal here is pretty much pure hypertropy. Lower body I値l be doing once a week as I知 relatively happy with my progress down there. In terms of frequency I知 aiming to do this twice a week but I have a feeling I could squeeze maybe 3 of these in a week to get in the volume. Would you guys agree? Also, a bit confused what to do on the lateral raise front. I get such a pump doing light weight for reps (20-30). However, I have the strength to do laterals with decent form at a heavier weight so I知 stuck at a bit of crossroad between high reps and low reps. Please feel free to critique and suggest what I could do to adjust/improve the workout. If it looks fine as it is then even better! |
Pretty decent. Would drop ohp in favor of 2nd chest press (hammer wide or flat maybe, or smith/barbell shallow incline) and add couple more sets back in another plane (seated cable, hammer low, hammer iso, dy...). Also would do at least 2 sets each bi tri but higher reps than 6 to 8. Laterals are great for drop sets too btw
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Agreed about doing a little more back work.
It's possible to do 3 upper body days but they don't necessarily have to be the same. For example you could base one off bench/row, the second off overhead press/rear delts, the third off incline/pulldown, that kind of thing. Another thing you can do in your situation (happy with legs, want a little extra upper body emphasis) is one setup that comes up here from time to time: chest+back+delts/legs+arms/chest+back+delts. It works well for its purpose, and nice to wrap things up in 3 days for that matter. |
What guys above said.
If you want to do 3 days with upper body focus, here's possible schedules: upper/lower/upper chest+delts+triceps+back/biceps+forearms+calves+hamstrings+quads/chest+delts+triceps+back (doggcrapp base routine) chest+back+delts/legs+arms/chest+back+delts (what AlphaBettor said) chest+delts+triceps/legs+back+biceps/chest+delts+triceps (push/pull, ABA) full body/full body/upper body (upper body focus) full body/full body/X (X= body part that you wanna focus on) chest+back/delts+arms/chest+back (bro routine, no leg training) chest+arms/legs/back+delts chest+delts+triceps/legs/back+biceps and so on and so on.. |
Thanks for the feedback guys.
Thinking of replacing the overhead press with x2 sets of weighted dips. Might take a while to build up the weight so might start off with tonnes of reps body weight. |
I'm in a similar situation, trying to maintain lower body and focus mostly on upper, could any of you guys give an example of a good routine based off what AlphaBettor and zLeeKo said:
chest+back+delts/legs+arms/chest+back+delts? I thought of simply using the GBR but always hitting Upper twice and lower once on a 3 day cycle (Upper/Lower/Upper) Thanks |
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