Structuring an Upper Body WO - 2 Day Spilt

B

benelson101

0
Hi all.

ive started a 2 day split as someone told me my 3 day made no sense, plus i felt like i wasnt getting anything like the definition or fat burning i wanted.

So its upper one day, lower the next, with fasted cardio 3-5 times a week and HIIT will follow my lower body workout.

But how do i structure an upper body workout so to work all muscles effectively? How many excercises per muscle group and how long should it all take? is there any order they should be in?

i did an upper body yesterday and did the following in this order


wide grip pull up (3 x 5, really struggling with these but i can do them now!)
narrow grip pull up (3 x 8)
Barbell push up
Lat pull down (15, 12, 8)
shoulder raise (15, 12, 8)
Military Press (15, 12, 8)
Shrug (15, 12, 8)

incline barbell press
decline dumbell press
flat flys
chest bench fly ('peck deck')

overhead tricep raises
biceps curls (15@8, 12@10, 10@12, 8@14 then back down the pyramid again)

i left out the isolation bicep move as i felt like id be too knackered to do chest if i did it right after the other bicep compound moves.

i was also planning to do different sets of moves every other upper body day, so day 1 will be as above, day 2 would involve more cable exercises, chance the incline/decline etc etc.

it was only a first go and it didnt feel right at all. can some instruct/reassure me?

thanks in advance
ben
 
Try this perhaps:

Incline DB Bench
Dips
Bentover row
Lat Pulldown
Military Press
Incline Curls
Skullcrushers

Finish it with a failure set of pullups!
 
busyman said:
Try this perhaps:

Incline DB Bench
Dips
Bentover row
Lat Pulldown
Military Press
Incline Curls
Skullcrushers

Finish it with a failure set of pullups!
Click to expand...

Doing incline and military may be too much for the delts...

Ben, with what you did, you don't need three lat exercises.
Try this, instead of 3 sets of 5 reps on the pullups, do 5 sets of 3 reps. You'll be more likely to get them with good form and you'll still be doing 15 reps.

Maybe this:

Flat bench,
military press,
pullups,
form of a row
dips
end with a bi exercise if you want, and tri, but not necessary

Would you be putting deadlifts with the lower day?? If not, deadlifts would be good in here
 
tonight i dropped the military and did incline press, and i feel much better for it, less tight.

I think im trying to do too many exercises for an upper/lower split.

Is it 2 compound and 1 isolated for each muscle? roughly of course.
 
benelson101 said:
tonight i dropped the military and did incline press, and i feel much better for it, less tight.

I think im trying to do too many exercises for an upper/lower split.

Is it 2 compound and 1 isolated for each muscle? roughly of course.
Click to expand...

No, there isn't one set number for each group. If you are doing 4 or 5 compounds, and ending with a couple of isolations you should be fine.
 
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