I train at home for upper repetition day, which I use pull ups as my main repetition exercises. The next exercises in the template is a vertical pull/rear delt superset. Since i train at home for this workout, would it make sense to just to dumbbell or recline rows instead, since I already did a vertical pull for the main repetition movement, or with a pushing movement (e.g. push ups, dips)? The wsfsb upper repetition template is:
1. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps: * Flat DB bench press (palms in or out) * Incline DB bench press (palms in or out) * DB bench press on Swiss ball (palms in or out) * DB floor press (palms in) * Push-up variations * Chin-up variations * Barbell bench press (55-60% of 1RM) 2. Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise. * Group 1 * Lat pulldowns (various bars) * Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise) * Straight arm pulldowns * Group 2 * Rear delt flyes * Scarecrows * Face pulls * Seated DB “power cleans” * Band pull-aparts 3. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps: * DB lateral raises * L-lateral raises * Cable lateral raises * DB military press * DB side press 4. Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets. * Group 1 (Perform 8-10 reps) * DB shrugs * Barbell shrugs * Safety squat bar shrugs * Behind the back barbell shrugs * Group 2 * Barbell curls (8-10 reps each set) * DB curls (8-10 reps each set) * Seated Incline DB curls (8-10 reps each set) * Hammer curls (8-10 reps each set) * Zottmann curls (8-10 reps each set) * Iso-hold DB curls (8-10 reps each set) * DB triceps extensions (10-15 reps each set) * Triceps pushdowns (15-25 reps each set) 5. Grip / Forearms – choose one of the following exercises: * Wrist roller (2-3 sets of 2-3 reps) * Thick bar or heavy DB holds (2-3 sets of max time) * Plate pinch gripping (2-3 sets of 2-3 reps) * Captains of Crush gripper (3 sets of max reps each hand) * Rice digs (3 timed sets)
End Note: I go to a gym to use the barbells, but I’m not going to drive to the gym for just the lat pulldown machine, when I have a dip stand, pull up bar, and dumbbells at my house.