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
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:
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)
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:
I thought of simply using the GBR but always hitting Upper twice and lower once on a 3 day cycle (Upper/Lower/Upper)
That's what I meant by this:
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