T Nation

My Workout - Upper Body Day

I would like to see how somebody would react to this workout (my upper day). I am interested in gaining size and strength.

5’8, 170, 12%bf

Bench; 3x6 185
Seated Cable Rows 3x8 165
Dumbbell Military Press (Weak lift) 3x8 w/40s
Chin-ups 3x12
Dips 2x15
Dumbbell Shoulder Fly (Anterior Medial Posterior), 2 x 10,10,10
Dumbbell Shrugs 2x20 50s
Tricep Pushdowns 3x failure, lowering weight as necessary

So, what do you think?

bump

That looks alright.
No Curls?
Drop the dips or pushdowns. Probably the Pushdowns.

You might want to choose between bench and military and choose between chins and rows.
Don’t do both in the same session. Instead, alternate the ones you use each session. You could have a Vertical Upper Body Day and a Horizontal Upper Body Day.

im not knocking ya…but those lifts teamed with BW i dont see you knocking out chins like that. Im just saying but i like that. When u begin to plateau on your bench you should look into wave methods of your sets. Worked for me

i’m not currently do curls bc my bis kinda feel beat after rows and chins (i can actually do 3 sets of 12 tho). should i be doing curls or some variation thereof though?

[quote]jzl1388 wrote:
I would like to see how somebody would react to this workout (my upper day). I am interested in gaining size and strength.

5’8, 170, 12%bf

Bench; 3x6 185
Seated Cable Rows 3x8 165
Dumbbell Military Press (Weak lift) 3x8 w/40s
Chin-ups 3x12
Dips 2x15
Dumbbell Shoulder Fly (Anterior Medial Posterior), 2 x 10,10,10
Dumbbell Shrugs 2x20 50s
Tricep Pushdowns 3x failure, lowering weight as necessary

So, what do you think?

[/quote]

5’6 160lbs 15% bf??? im not sure, im pretty fat.

i do something VERY similar to this.

for example…

warmup 15 bw pullups 25 bw squats 10-15 external rotations

weighted pullups 25lbs 8 reps 45lbs 8 reps 90lbs 6 reps 90lbs 4 - 6 reps

overhead press 60lbs db 3 x 8 - 10

squats 225lbs 6 x 3

seated rows 140lbs 12 reps 185lbs 10 reps 220lbs 8 reps (for 2 - 3 more sets on 220lbs) *i cheat on 220lbs. like how arnold did his seateds.

that’ll be one day.
but like you, i like to use total body (push, pull, legs) constantly going from one to another.

although not listed the majority of my workouts consist of either squat/deadlift and tons of pull ups (navy, conventional, explosive, weighted, hockey stick grip, hammer grip, etc )

gained me 10lbs in one month… WITH a bad diet.

key thing is… intensity

yea, and your program looks great. only if you do that 4 - 5 times a week though.

and i dont bench… or do any push for that matter. but you should lol.

*ok i bench like twice a month

this is my upper day though, which afterward i feel pretty exhausted, so i do this twice a week with one intense leg day and one hiit day interspersed

I think it’s a great split, i’ve used something similar with great results:

BB Press Variation with ME
Horizontal Row Variation for reps
DB Press Variation for reps
Vertical Pull Variation for reps
Tricep/Delt/Trap Work for reps

When I was following a split like that my pressing went up week after week.

[quote]ZeusNathan wrote:
jzl1388 wrote:
I would like to see how somebody would react to this workout (my upper day). I am interested in gaining size and strength.

5’8, 170, 12%bf

Bench; 3x6 185
Seated Cable Rows 3x8 165
Dumbbell Military Press (Weak lift) 3x8 w/40s
Chin-ups 3x12
Dips 2x15
Dumbbell Shoulder Fly (Anterior Medial Posterior), 2 x 10,10,10
Dumbbell Shrugs 2x20 50s
Tricep Pushdowns 3x failure, lowering weight as necessary

So, what do you think?

5’6 160lbs 15% bf??? im not sure, im pretty fat.

i do something VERY similar to this.

for example…

warmup 15 bw pullups 25 bw squats 10-15 external rotations

weighted pullups 25lbs 8 reps 45lbs 8 reps 90lbs 6 reps 90lbs 4 - 6 reps

overhead press 60lbs db 3 x 8 - 10

squats 225lbs 6 x 3

seated rows 140lbs 12 reps 185lbs 10 reps 220lbs 8 reps (for 2 - 3 more sets on 220lbs) *i cheat on 220lbs. like how arnold did his seateds.

that’ll be one day.
but like you, i like to use total body (push, pull, legs) constantly going from one to another.

although not listed the majority of my workouts consist of either squat/deadlift and tons of pull ups (navy, conventional, explosive, weighted, hockey stick grip, hammer grip, etc )

gained me 10lbs in one month… WITH a bad diet.

key thing is… intensity

yea, and your program looks great. only if you do that 4 - 5 times a week though.
[/quote]
So you dont think its over-training to do that workout 2 days in a row ? Im just curious.

[quote]triple-10sets wrote:
ZeusNathan wrote:
jzl1388 wrote:
I would like to see how somebody would react to this workout (my upper day). I am interested in gaining size and strength.

5’8, 170, 12%bf

Bench; 3x6 185
Seated Cable Rows 3x8 165
Dumbbell Military Press (Weak lift) 3x8 w/40s
Chin-ups 3x12
Dips 2x15
Dumbbell Shoulder Fly (Anterior Medial Posterior), 2 x 10,10,10
Dumbbell Shrugs 2x20 50s
Tricep Pushdowns 3x failure, lowering weight as necessary

So, what do you think?

5’6 160lbs 15% bf??? im not sure, im pretty fat.

i do something VERY similar to this.

for example…

warmup 15 bw pullups 25 bw squats 10-15 external rotations

weighted pullups 25lbs 8 reps 45lbs 8 reps 90lbs 6 reps 90lbs 4 - 6 reps

overhead press 60lbs db 3 x 8 - 10

squats 225lbs 6 x 3

seated rows 140lbs 12 reps 185lbs 10 reps 220lbs 8 reps (for 2 - 3 more sets on 220lbs) *i cheat on 220lbs. like how arnold did his seateds.

that’ll be one day.
but like you, i like to use total body (push, pull, legs) constantly going from one to another.

although not listed the majority of my workouts consist of either squat/deadlift and tons of pull ups (navy, conventional, explosive, weighted, hockey stick grip, hammer grip, etc )

gained me 10lbs in one month… WITH a bad diet.

key thing is… intensity

yea, and your program looks great. only if you do that 4 - 5 times a week though.

So you dont think its over-training to do that workout 2 days in a row ? Im just curious.
[/quote]

I think that is pretty shitty advice…

OP, how much time do you have to workout cause using a better split could make a world of difference.