Friday-Total upper body workout

TJ Cline · 04-07-2006, 08:29 AM

Plug in a Friday workout

M-Chest, delts, triceps
T-Back, biceps and traps
W-off
TH-legs
FR-Total upper body workout
Sat-off
Sun-legs

Mon: BB bench 3x10, DB incline 3x12, seated DB perss 3x10, cable laterals 3x8, skull crushers 4x10

Tue: DB rows 4x8, latt pulldowns 4x10, DB curls 3x8, shrugs 3x8

Wed: Off

Thurs: ATG squats 4x8, SLDL 3x10, standing calf raises 3x10

Fri: ??????

Sat: Off

Sun: Leg press 3x12, Hamstring curl 3x12 , standing calf raises 2x12

Action-Jackson · 04-07-2006, 08:43 AM

Do you do any cardio before or after those workouts?

TJ Cline · 04-07-2006, 08:46 AM

Quote:

Originally Posted by Action-Jackson

Do you do any cardio before or after those workouts?

I will do some light cardio on leg days only after I lift.

PTYP · 04-07-2006, 08:58 AM

BB bench and deads?

MyK · 04-07-2006, 09:53 AM

flat Chest BB or DB alternate with Incline Chest
Deadlifts alternate with Chin ups
military press
upright row
dips
Bi curls
shrugs

**CowPimp** · 04-07-2006, 10:10 AM

My upper body days are usually following this template:

Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Grip Work
Shoulder Prehab

Something like that.

TJ Cline · 04-07-2006, 10:14 AM

Quote:

Originally Posted by CowPimp

My upper body days are usually following this template:

Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Grip Work
Shoulder Prehab

Something like that.

so how about this then

Bench
row
military press
latt pull down
static holds
rotary exercises

???

Adamjs · 04-07-2006, 07:31 PM

Looks fine to me - or you could even try this (i stole it from P-Funk in another thread

)

Bench press- 3x8
DB row- 3x8
overhead DB press- 3x12
WG pull down- 3x12
biceps curls- 3x12

I like static holds/grip work better on leg day so your grip isn't totally fried from all of the other work you're doing.

**CowPimp** · 04-07-2006, 10:26 PM

Quote:

Originally Posted by ForemanRules

so how about this then

Bench
row
military press
latt pull down
static holds
rotary exercises

???

Surely.

TJ Cline · 04-07-2006, 11:34 PM

Quote:

Originally Posted by CowPimp

Surely.

Thanks CP

MyK · 04-08-2006, 02:06 AM

I thougt U'd like mine!

TJ Cline · 04-08-2006, 02:12 AM

Quote:

Originally Posted by MyK

I thougt U'd like mine!

Not bad but it didn't fit my goals

TJ Cline · 04-10-2006, 06:49 PM

Mon- BB bench 4x10, seated DB press 4x12, cgbp 3x10, DB rows 3x8, lat pulldown 3x8,close grip pullups 3x8

Tue- Off/light cardio

Wed- ATG squats 4x10, Dead lifts 3x10, SLDL 3x10, standing calf raise 3x12

Thurs- Off/light cardio

Fri- DB incline press 4x12,Dips 3x10, military press 3x8, Lat pulldowns 3x12, BB or T-bar rows 3x10, DB curls 3x8

Sat- Off

Sun-Run

Adamjs · 04-11-2006, 05:40 AM

^ why the new direction after the last split?

TJ Cline · 04-11-2006, 06:04 AM

Quote:

Originally Posted by Adamjs

^ why the new direction after the last split?

Well after thinking about it I came up with the idea of trying a total upperbody workout 2x a week and lower 1x.....not sure where to put dead lifts in this workout..

**P-funk** · 04-11-2006, 08:19 AM

Quote:

Originally Posted by ForemanRules

Well after thinking about it I came up with the idea of trying a total upperbody workout 2x a week and lower 1x.....not sure where to put dead lifts in this workout..

I would put the deadlifts on leg day defenitly. I would swap them out with squats every two weeks. Maybe something like 2 weeks of squats and RDLs and then the next two weeks of deadlifts and front squats.

Either that or I would train like this:

day 1- upper
day 2- lower
day 3- total body

and on day three do my deadlifting and a light quad movement like lunges.

04-07-2006, 08:29 AM	#1
TJ Cline Member Join Date: May 2005 Posts: 12,545	Friday-Total upper body workout Plug in a Friday workout M-Chest, delts, triceps T-Back, biceps and traps W-off TH-legs FR-Total upper body workout Sat-off Sun-legs Mon: BB bench 3x10, DB incline 3x12, seated DB perss 3x10, cable laterals 3x8, skull crushers 4x10 Tue: DB rows 4x8, latt pulldowns 4x10, DB curls 3x8, shrugs 3x8 Wed: Off Thurs: ATG squats 4x8, SLDL 3x10, standing calf raises 3x10 Fri: ?????? Sat: Off Sun: Leg press 3x12, Hamstring curl 3x12 , standing calf raises 2x12

04-07-2006, 08:43 AM	#2
Action-Jackson Dream Brother Join Date: Oct 2005 Location: Perth, Australia. Posts: 209	Do you do any cardio before or after those workouts? Currently cutting (Bulk soon): Lost 43 kilos (94.6 lb) since March of 2005. Current BF%: ~12.5 - 14%

04-07-2006, 08:58 AM	#4
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	BB bench and deads? Hit it and hit it hard.

04-07-2006, 09:53 AM	#5
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	flat Chest BB or DB alternate with Incline Chest Deadlifts alternate with Chin ups military press upright row dips Bi curls shrugs

04-07-2006, 10:10 AM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	My upper body days are usually following this template: Horizontal Push Horizontal Pull Vertical Push Vertical Pull Grip Work Shoulder Prehab Something like that. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-07-2006, 07:31 PM	#8
Adamjs Adamjs Join Date: May 2005 Location: Sydney Posts: 264	Looks fine to me - or you could even try this (i stole it from P-Funk in another thread ) Bench press- 3x8 DB row- 3x8 overhead DB press- 3x12 WG pull down- 3x12 biceps curls- 3x12 I like static holds/grip work better on leg day so your grip isn't totally fried from all of the other work you're doing. ____________________________________________ Restless soul, enjoy your youth. Like Muhammad. Hits the truth. Can't escape from the common rule - if you hate something don't you do it too. Last edited by Adamjs : 04-07-2006 at 07:37 PM. Reason: Static holds

04-08-2006, 02:06 AM	#11
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	I thougt U'd like mine!

04-10-2006, 06:49 PM	#13
TJ Cline Member Join Date: May 2005 Posts: 12,545	Mon- BB bench 4x10, seated DB press 4x12, cgbp 3x10, DB rows 3x8, lat pulldown 3x8,close grip pullups 3x8 Tue- Off/light cardio Wed- ATG squats 4x10, Dead lifts 3x10, SLDL 3x10, standing calf raise 3x12 Thurs- Off/light cardio Fri- DB incline press 4x12,Dips 3x10, military press 3x8, Lat pulldowns 3x12, BB or T-bar rows 3x10, DB curls 3x8 Sat- Off Sun-Run Last edited by TJ Cline : 04-11-2006 at 06:05 AM.

04-11-2006, 05:40 AM	#14
Adamjs Adamjs Join Date: May 2005 Location: Sydney Posts: 264	^ why the new direction after the last split? ____________________________________________ Restless soul, enjoy your youth. Like Muhammad. Hits the truth. Can't escape from the common rule - if you hate something don't you do it too.

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