Friday-Total upper body workout

[GFR]

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]

Do you do any cardio before or after those workouts?

 

[GFR]

Do you do any cardio before or after those workouts?

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

 

[PTYP]

BB bench and deads?

 

[MyK]

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

 

[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.

 

[GFR]

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]

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]

so how about this then

Bench
row
military press
latt pull down
static holds
rotary exercises

???

Surely.

 

[GFR]

Surely.

Thanks CP

 

[MyK]

I thougt U'd like mine!

 

[GFR]

I thougt U'd like mine!

Not bad but it didn't fit my goals

 

[GFR]

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]

^ why the new direction after the last split?

 

[GFR]

^ 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]

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.