I have been going to the gym for some time, but cant figure out a good upper body routine that could show even a little progress.
What are some efficient weekly routines for upper body?
r/AskMen
I have been going to the gym for some time, but cant figure out a good upper body routine that could show even a little progress.
Comments
What’s your current routine and numbers?
I’ve had good results doing split sets:
-Monday: Chest & Back
-Wednesday: Shoulders & Arms
-Friday: Legs
For instance, on monday, I’ll alternate between chest & back workouts, lifting heavy weights (6-8 reps each set), and do about 4 exercises per muscle group. The way to get visible results is to be consistent and do it every week, week in and week out.
Give us some information about yourself brother, where are you currently at, hows your diet like? Hows your hydration? Sleep?
Anyway what I do a week is usually Push Pull Legs
My Push 1 workout has
1 heavy set of bench press x 5 reps
2 sets of 85% weight of the first one but with 3 second pauses on my chest x 5
1 set of the same weight as previously but drop set it.
Then 3 sets of Triceps Extentions
3 sets of Skull Crushers super setted with close grip bench press (every time I cant do any more reps I do half reps, thats for every set besides skull crushers) and I aim for 8-12 full reps where I can’t do more than 12. If I can, I up the weight.
3 sets of working your medial delts
My second push workout is similar just instead of bench press I do Overhead press.
Pull workout is
5 sets of weighted pull ups
5 sets of wide grip pull ups with less weight, the goal here is to do 8-10 reps each set
1 cluster set weightless where I try to get to 50 reps.
3 sets of heavy rows – I do them strict and really focus on the big stretch and slow negative.
3 sets of preacher curls with half reps after failiure (8-12 reps)
3 sets of strict against the wall biceps curls (5-8 reps)
3 sets of reverse flies 12-15 reps. I love a good pump there.
I also do abs 2-3 times a week whenever I have time. Usually ab wheel
This routine works for me because I am able to push myself and progressively overload. Its also genuinely fun for me. Is it ideal? Probably not. But it works great for me because I have things outside of working out that help me recover, overload, be energetic etc..
Don’t underestimate the importance of push up and wide grip pullups. They will fuck you up