Full upper workout

Discussion in 'Strength & Conditioning Discussion' started by STRYDG, Dec 20, 2018.

  1. STRYDG

    STRYDG Orange Belt

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    So I'm trying to get into the gym a bit more often so looking at doing a full upper body routine with as little exercises as possible. Let me know what you lot think.

    3 sets - 6 reps
    Bar bench press
    Bar or cable row

    3 sets - 10 reps
    Chin ups
    Weighted dips

    Now is military press required cos after some heavy bench and dips has it already hit the shoulders hard enough? Otherwise is there anything else I should incorporate?
     
  2. wufabufa

    wufabufa Brown Belt

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    Are you doing all of this on the same day? What do the rest of your workouts look like?
     
  3. Lip

    Lip Brown Belt

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  4. kevo1295

    kevo1295 Brown Belt

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    One of my Upper Workout is

    (Low-Moderate Intensity, ~75%, Higher Volume)

    Barbell Flat Bench-> 25-30 reps, 5x5 or whatever set rep scheme

    Either Incline Bench, A bench variation, Narrow Grip Bench, or OHP depending on whether I want to focus on chest volume, tricep volume, or shoulder volume usually at around 70%-> 18-24 reps

    Powercleans or Barbell Rows-> 3x3 for powercleans or 5x5 for rows

    Then finish off, depending on what I wanna get a bit extra volume on (chest, tricep, shoulder, back) could do any of these exercises, usually pick 1 or 2 depending on how much I have in the tank.

    Weighted Dips
    Dumbell Flies
    Tricep Pulldowns
    Skullcrushers
    Lateral/Front Delt Raises
    Face Pulls
    Weighted chins
    Lat Pulldowns
    Cable Rows

    That is one of my two Upper Workouts, the second one being the opposite (High Intensity, Low Volume)
    Have gotten good results programming like this.
     
  5. STRYDG

    STRYDG Orange Belt

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    Yeah thats a single day. I'll do a leg day with minimal exercises too, squats and deadlifts. Again 3x6 going heavy like the upper workout.

    After every workout I will not hit the upper or lower again till I've had 2 days off so usually:

    Day 1: upper
    Day 2: lower
    Day 3: rest
    Then repeat

    My other work outs are more involved, I just wanted 2 days of go hard with little number of movements but hitting all groups.

    On another day I'm doing lots of exercises but the way to speed up my session is Ill do 1 set of say bench, then 1 of bicep. So not resting as much but using alternating muscles to get more in faster so I'm not at the gym for 2 hours.

    Day 1:
    Incline press
    Flies
    Dips (non weighted)
    Military press
    Rear delt flies
    Side raises
    Curls
    Triceps push down
    Row
    Lat pull down
    Face pull
    Shrugs
    Wrist stuff

    Day 2:
    Leg press
    Goblet squats
    Calf raises
    Lunges
    Ham curls
    Quad raises
     
  6. JosephDredd

    JosephDredd Gold Belt

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    That's fine, especially if you have a high-volume, multi-exercise day later in the week (though that upper body day looks insane to me).

    Do a search for abbreviated training programs, especially by people like Pavel Tsatsouline, Brooks Kubik, Stuart McRoberts, John Christy, and Dan John. You can build some serious strength and size on a minimalist program.
     
    Typrune Goatley likes this.

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