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.
thanks,