Split routine upper body

GeneveSparkles
GeneveSparkles Posts: 283 Member
in Fitness and Exercise
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:

Replies

  • assblaster69
    assblaster69 Posts: 47 Member
    ohp, bench variations, rows, pullups.
    you can add dips, skullcrushers, lat raises etc. and some core workout.
    personally i prefer freeweights, not machines.
  • ptjolsen
    ptjolsen Posts: 365 Member
    Push one day....pull the other.
  • GeneveSparkles
    GeneveSparkles Posts: 283 Member
    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
    GeneveSparkles Posts: 283 Member
    Push one day....pull the other.

    What specific exercises do you usually do?
  • ptjolsen
    ptjolsen Posts: 365 Member
    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
    assblaster69 Posts: 47 Member
    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
    GeneveSparkles Posts: 283 Member
    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
    assblaster69 Posts: 47 Member
    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
    jaweiss1 Posts: 71 Member
    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
    GeneveSparkles Posts: 283 Member
    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 :tongue: LOL but looks like a good list!
  • BeachGingerOnTheRocks
    BeachGingerOnTheRocks Posts: 3,927 Member
    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.

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