Split routine upper body

GeneveSparkles

For those on an upper/lower body split routine, what do your workouts look like on upper body day?

Just looking for ideas!

Thanks!! :flowerforyou:

assblaster69

ohp, bench variations, rows, pullups.
you can add dips, skullcrushers, lat raises etc. and some core workout.
personally i prefer freeweights, not machines.

ptjolsen

Push one day....pull the other.

GeneveSparkles

ohp, bench variations, rows, pullups.
you can add dips, skullcrushers, lat raises etc. and some core workout.
personally i prefer freeweights, not machines.

I prefer free weights as well!
Been doing SS for about 6 months my mind has been so conditioned to only know squat, bench, DL, and OHP, that I've forgotten all the other exercises out there lol!!
I'm bored with SS and need a change-up for a bit!!

GeneveSparkles

Push one day....pull the other.

What specific exercises do you usually do?

ptjolsen

Push is usually a press,(vary incline, decline each time)
Dips
Shoulder presses
Extensions or Ropes on the cables....

this is just a taste, too lazy to type the whole thing, but you get the just of it.

assblaster69

ohp, bench variations, rows, pullups.
you can add dips, skullcrushers, lat raises etc. and some core workout.
personally i prefer freeweights, not machines.

I prefer free weights as well!
Been doing SS for about 6 months my mind has been conditioned to only know squat, bench, DL, and OHP, that I've forgotten all the other exercises out ther lol!!
I'm bored with SS and need a change-up for a bit!!

SS will get you strong, isolation moves like skullcrushers and curls (tris and bis) lat raises (shoulders) rows (back) will get you more aesthetic.
i do the push/pull routine as well. for example my routine looks like this: A= Bench, ohp, skullcrushers/dips, upright rows/lat raises, squat
B: DL, yates rows, curls, pull ups, shrugs. i train core maybe once a week because of squats and DL seem to have an affect on it too.

edit. basically A=chest, tris, shoulders, legs. B=Back, bis. i should get a separate leg day maybe, but im more focused on gaining strenght so i dont feel like training my inner thighs etc.

GeneveSparkles

ohp, bench variations, rows, pullups.
you can add dips, skullcrushers, lat raises etc. and some core workout.
personally i prefer freeweights, not machines.

I prefer free weights as well!
Been doing SS for about 6 months my mind has been conditioned to only know squat, bench, DL, and OHP, that I've forgotten all the other exercises out ther lol!!
I'm bored with SS and need a change-up for a bit!!

SS will get you strong, isolation moves like skullcrushers and curls (tris and bis) lat raises (shoulders) rows (back) will get you more aesthetic.
i do the push/pull routine as well. for example my routine looks like this: A= Bench, ohp, skullcrushers/dips, upright rows/lat raises, squat
B: DL, yates rows, curls, pull ups, shrugs. i train core maybe once a week because of squats and DL seem to have an affect on it too.

edit. basically A=chest, tris, shoulders, legs. B=Back, bis. i should get a separate leg day maybe, but im more focused on gaining strenght so i dont feel like training my inner thighs etc.

Thanks!!
Today is my first day lifting and not doing SS in a reeeeeaaaaallllllly long time and I didn't really have a plan ... but with your suggestions I have a pretty good one formulating in my head now!
What do your sets/reps look like? 3 sets 8-10 reps??

assblaster69

yeah that works for me, if you find something that works for you better go ahead and do that instead.
yeah i do 3 sets 8-12 reps on everything except squat, DL and BP. with them i do more sets with fewer reps.

jaweiss1

For those on an upper/lower body split routine, what do your workouts look like on upper body day?

Just looking for ideas!

Thanks!! :flowerforyou:

Hi - I do a 2-day upper/lower split, lifting 4 days a week
A - Chest, Shoulders, Biceps, Triceps
B - Legs, Glutes, Back, Abs
(Monday-A, Tuesday-B, Thursday-A, Friday-B)

The main exercises in Workout A are:

scapular retraction with band (activation)
dumbbell external rotation (activation)
dumbbell IYTs (activation)
barbell protraction (activation)
barbell bench press
bent over dumbbell rear delt row
barbell shrug
dumbbell lateral raise
high weight plate front raise
chinups
barbell lying triceps extension
barbell curl

I generally don't do all of these exercises on both Monday and Thursday. Anything that I don't do Monday gets done on Thursday. Depends on how I'm feeling.

GeneveSparkles

For those on an upper/lower body split routine, what do your workouts look like on upper body day?

Just looking for ideas!

Thanks!! :flowerforyou:

Hi - I do a 2-day upper/lower split, lifting 4 days a week
A - Chest, Shoulders, Biceps, Triceps
B - Legs, Glutes, Back, Abs
(Monday-A, Tuesday-B, Thursday-A, Friday-B)

The main exercises in Workout A are:

scapular retraction with band (activation)
dumbbell external rotation (activation)
dumbbell IYTs (activation)
barbell protraction (activation)
barbell bench press
bent over dumbbell rear delt row
barbell shrug
dumbbell lateral raise
high weight plate front raise
chinups
barbell lying triceps extension
barbell curl

I generally don't do all of these exercises on both Monday and Thursday. Anything that I don't do Monday gets done on Thursday. Depends on how I'm feeling.

I'm gonna have to google a few of those LOL but looks like a good list!

BeachGingerOnTheRocks

5/3/1

OHP Day 1
Deadlift Day 2
rest
Bench Day 3
Squat Day 4

I also do accessories that coincide with the major lifts

OHP, I do triceps, dips, sometimes curls, rows, shrugs sometimes (sometimes on deads day)

Bench, incline press, dumb bell flies, lat pulldowns, sometimes curls if I didn't do them on Monday

Keep it mostly simple and I don't get too crazy on the number of accessory lifts.