I’m fairly skinny, so I wanted to focus on a program that hits all areas of my upper body, twice a week, with good compound movements.
I looked at WS4SB’s upper body splits, and it seems the volume may be a tad too high. Also I am unable to do direct bicep work atm (curls) because of over-trained wrists.
Note on the over-trained wrists: I spoke to a very good sports rehabilitator, and he said they should recover easily enough, unless i don’t use any really heavy weight (5 reps and under), for deadlift though i’ll just use straps.
Anyway here are the upper body splits I came up with:
Weighted Dips - 5x5
Wide-Grip Pull Ups - 3x8
Standing Shoulder Flyes - 3x8
T-Bar Rows - 2x10
Lying Leg Raises/Crunches/Crunches with a Twist - 3x25
Barbell Bench Press - 3x10
Chin Up - 3x10
Military Press - 3x8
Bent Over Row - 3x8
Hanging Leg Raises/Machine Crunches/Side Bends - 3x12
I think that workout2 seems solid, with a good push:pull ratio and good exercises.
with workout1 though, I’m not so sure.
I included dips to focus on triceps more. As for the shoulder flyes, I wasn’t sure if dumbbell shoulder press would be a bit too much, considering I have a military press in the other routine.
Maybe I should drop shoulder flyes for a rear delt exercise?
If anyone has any ideas to improve this that would be great.
Also feel free to comment on the volume per split, I followed the guidelines on WS4SB in terms of volume (I just didn’t use super-sets, maybe I should? and took out a direct arm exercise on workout2)