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Upper body weight routine

Clinno
Clinno Posts: 123 Member
edited October 2024 in Fitness and Exercise
G'day

I am about to go and do my upper body weight lifting routine, I have already updated it in my exercise log. I set this up myself, I only have a bench press and puny 3kg dumbels, I would love some tips or constructive critisism from anyone who knows better than me so feel free to have a look at my exercise log.

Thank you :)

Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Assuming you have a barbell and a reasonable amount of weight, here are some ideas and this list is far from complete:

    Bench Press
    Deadlift (probably on your lower day although some people prefer this on a back day)
    Overhead Press
    Barbell Curls
    Skullcrushers
    Barbell Rows (bent over rows) or Yates Rows or Pendlay Rows (youtube this)
  • Clinno
    Clinno Posts: 123 Member
    Thanx, skull crushers sound interesting! :)
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Consider looking into a door-mounted pull-up bar too. Pull-ups are an excellent tool.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    Consider looking into a door-mounted pull-up bar too. Pull-ups are an excellent tool.

    I also would look into a nice set of resistance bands as well. I used to not be able to do a real pull-up, so I hooked the handles of a resistance band around the ends of a door mounted pull-up bar, stood on the band while holding the bar, and voila, I had created an assisted pull-up machine.

    You can do assisted pull-ups by putting your foot on a chair, but it was too easy for me to cheat and push-up with my quads doing that. The resistance band essentially removes some weight from you like an assisted pull-up machine at the gym. When you get better, you use weaker and weaker bands until you can pull up your own body weight. It worked great for me before I had access to a gym.
  • mhotch
    mhotch Posts: 901 Member
    Pushups,

    tricep dips on a chair, in fact I was watching one person put a weight on his lap and did tricep dips that way,[ his feet on a bench across from him} . It looked painful to me.
  • mideon_696
    mideon_696 Posts: 770 Member
    tri-cep pushsups
    regular pushups
    pullups - use anything you can grab, lol. got a carport?? usually a beam or something is good enough. or hang a rope of something thats too high instead.
    with only 3kg db's, the above will be much better for ya!

    infact i'd use the DB's for nothing but shoulder pre-hab/activation stuff.
  • rovernio
    rovernio Posts: 157
    do push ups and let your daughter sit on your back
This discussion has been closed.

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