Thread: Upper body routine

What does the rest of your upper body routine look like?

Originally Posted by TolerantLactose

What does the rest of your upper body routine look like?

Maybe he has a large back because he swims.

How does your rowing compare to your bench?

Originally Posted by peterlondon1

Hi do a back and bicep routine and have short leg day too ...but my back seems fine

The rep range seems too narrow i.m.o. I start at 12 reps for each exercise and increase the reps +1 each week until I hit 20 reps. Then I go back to 12 and add weight.

Originally Posted by peterlondon1

Not happy with my upper body routine ....suspect am wasting some effort - any views?

Incline Barbell - warm up then 4sets * 190lbs * 4-6 reps
Decline barbell - 3 sets * 225 Lbs - 5-7 reps
Flat barbell - 3 sets * 190 Lbs - 5-6 reps

should press machine - 3 * 190 Lbs

superset of:
3x Lateral raises - 10 reps
3x Triceps push down - 10 reps
3x Fly machine - 6-7 reps

do this 3x per week - mon-wed-Fri

takes @35mins which is good ...but not getting much better:

Goals:

225 * 6 incline bench and
225 * 10 flat bench

all views welcome

I would have said to **** the chest presses, but if your goal is chest press proficiency you kinda have to do them. My upper body routine is muscle snatches that turn into power cleans and push presses when the weight gets to heavy to complete the lockout and finishes with some high pulls when the weight gets too heavy to clean. If you've got anything left, then do some renegade rows, floor presses and pullovers. Give it a try. 10-8-6 is a good warmup.

Originally Posted by peterlondon1

thanks for the input - will add a few incline flys and pullovers and see how that goes

You're welcome. Depending on how (from the ground or from the hang) you do the muscle snatches and power cleans and push presses, you might just find that that is enough of a workout without the renegade rows, floor presses and pullovers.

EDIT: Also, after the high pulls and again, depending on how (from the ground or from the hang), you do the first two exercises, you can finish with squats. This is my all time favourite way, except I use dumbbells and kettlebells: https://www.t-nation.com/training/ul...body-exercise/

P.S. I recommend getting into the habit of doing deadhangs after squatting.