Completely changing my Upperbody workout

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davidjr74

0
The past 2 month I have done a upperbody/lowerbody routine. My Lowerbody has progressed alot but my upperbody hasn't; with the exception of chinups where I couldn't do any but now I can do 10.

Here is what I have been doing for about 2 monthes.

Upperbody Day + Speed Work

Bench Press 5x5 or Military Press 5x5
Chinups 3 sets of as many as I can
Dumbbell Overhead Press 3x10
Close Grip Bench Press 3x6
Sometimes rotator cuff work

After this I do some sprints and stuff.

Here is my new Upperobody routine.

New Upperbody Workout
Split Jerk 3x3 (new exercise)
Weighted Chinups- 5x3 (never weighted these before)
Weighted Dips -5x3 (new exercise)
Barbell Rows- 3x5 (haven't done in a while since doing chinups)
Rotator Cuff work- 2x8
Speed work later in the day.

So 2 new exercises, 2 pulls, and 2 push. I haven't done Dips ever really; but when I do them I'm gonna lean forward to emphasize the chest. I might try just bodyweight first and see how I do.
 
thanks, tribal.
the point is just to rotate upper body exercises in an orderly way so you can keep track of progression because of scheduled tests of strength.

you can rotate the following
bent over rows with power cleans, pendlay rows, db bent over rows, db bent over on bench rows

chinups with pullups/weighted/1arm negative/towel pullups/parallel grip

bench with differntiating grips, dips, 1 arm db bench(helped me a bunch), incline, band benching, board benching ..ect

OH pressing with jerks/push presses/db mil press/seated press

its really up to you how you rotate them. just come up with a way to keep track of progression :]
 
That was a really good workout.

Upperbody

Split Jerks
120x3
120x3
120x3

Weighted Chinups
10x3
10x3
10x3
10x3
10x3

Chest Dips
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3

Rows
155x3
155x3
155x3
155x3
155x3

Close Grip Bench Press
135x6
135x6
135x6

Rotator Cuff work
15x8
15x8

**Notes
1.) Split jerks were new and fun. I feel more explosive already. I can go up in weight on these.
2.) First time doing WEIGHTED chinups so these also felt good. I used to do 3 sets till failure but I'm treating them like any other exercise.
3.) Chest Dips were also new and fun. I barely got bodyweight with 5x3.
4.) My close grip bench press progressed. Last time I only got 2 on the last set; but this time I got all 6!
5.) Rotator cuffs getting stronger.

I really like this new workout; I'm gonna stick with it the next month and see what happens. My current schedule is upperbody + sprints later/ Lowebody/ Rest and repeat.
 
Woodt said:
Jman. What's your lower body workout? I've just started Defranco's, but still. I'm curious ;)
Click to expand...

My Lowerbody routine been working great.

Powercleans or Hang Cleans
Set of 5, 4, 3, 2, 1 (then keep doing 1 if setting PR's)

ATG Squat (1 set of max 3-5 reps since the cleans already warmed my legs up)

Stiff Leg Deadlift 3x10

Planks (with 45 pound plate on back, 1 set for as long as I can.

Everynow and then I'll throw in calve raises or HIIT.
 
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