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Unread 01-31-2018, 04:32 AM
Taytay100 Taytay100 is offline
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Join Date: Jun 2014
Posts: 227
Default 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!
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Unread 01-31-2018, 05:16 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 2,012

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

Last edited by w1cked : 01-31-2018 at 05:19 AM.
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Unread 01-31-2018, 05:23 AM
AlphaBettor AlphaBettor is offline
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Join Date: Apr 2009
Posts: 660

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.
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Unread 01-31-2018, 05:56 AM
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zLeeKo zLeeKo is offline
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Join Date: Nov 2015
Location: Belgrade, Serbia
Posts: 751

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..
"He never had the makings of a varsity athlete"
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Unread 02-04-2018, 06:59 AM
Taytay100 Taytay100 is offline
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Posts: 227

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.
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Unread 03-08-2018, 05:44 PM
GMichelIV GMichelIV is offline
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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)

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