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Message
Suggest a twice weekly upperbody weight routine
Posted on 1/25/21 at 2:29 pm
Posted on 1/25/21 at 2:29 pm
Needs to be under 40 min
I want to hit back, chest, shoulders, and arms all in one visit and repeat that the 3days later. So mostly combo muscle group movements with max of 2 isolation style lifts.
Goal is increased strength and muscle mass.
Currently my shoulders and traps are a bit behind other muscle groups.
I am doing 8 exercises currently as 4 super sets each lift 3x10.
I want to hit back, chest, shoulders, and arms all in one visit and repeat that the 3days later. So mostly combo muscle group movements with max of 2 isolation style lifts.
Goal is increased strength and muscle mass.
Currently my shoulders and traps are a bit behind other muscle groups.
I am doing 8 exercises currently as 4 super sets each lift 3x10.
4
Posted on 1/25/21 at 2:42 pm to Bleeding purple
quote:
Currently my shoulders and traps are a bit behind other muscle groups.
Day 1:
Sitting Db Press-4 sets RPT
Weighted Chins- 3 sets RPT
Close Grip Bench- 3 Sets RPT
Incline Curls- max reps with weight in 2min W/O dropping
Lateral Raises: 12-15 reps + 4 sets of 3-5 reps Rest Pause
Day 2:
Standing Barbell Press- 4 sets RPT
Bodyweight Chins- 5 Sets max reps
Weighted Dips- 3 sets RPT
Standing Db Curl- 2 sets RPT
Lateral Raises- 12-15 reps + 4 sets of 3-5 reps Rest Pause
I know you said traps are a bit behind, gonna be hard to really focus on them in the while also hitting shoulders with the constraints you laid out.
This post was edited on 1/25/21 at 2:43 pm
Posted on 1/25/21 at 5:10 pm to Bleeding purple
quote:
increased strength and muscle mass
Not even kidding. I work out every day, but wanted the same goals. Got this over the holidays and it’s kicking my arse. Has a variety of grips to target different groups. Gets the core fired up as well.
Posted on 1/25/21 at 6:06 pm to lsu777
I see weighted chins but question for the OP..... how are you are regular chins? No sense in weighted if you can do them w/o.
Posted on 1/25/21 at 6:27 pm to Bleeding purple
quote:
Currently my shoulders and traps are a bit behind other muscle groups.
Farmer's walks
Posted on 1/25/21 at 10:32 pm to SouthernInsanity
I have an old R separated shoulder. I. 6'5" and 225. I have never been good at pull-ups.
Posted on 1/28/21 at 7:45 pm to Backinthe615
What is that called?
Posted on 1/29/21 at 12:26 am to roadkill
Its a pullup bar for inside your house. Can put up and take down off standard interior door way.
Posted on 2/1/21 at 2:48 pm to Bleeding purple
Makes me realize how fat I am. Door and frame would come tumbling down.
Posted on 2/1/21 at 2:54 pm to Bleeding purple
The plan my coach had me on was 3 day splits twice weekly
Chest/Triceps/Shoulders/Calves
Biceps/Back/rear delts
Hamstrings/Quads/glutes
Chest day I do something like
Barbell or Dumbell bench 3-4 sets x 8-12
Flys 3 x 15
Incline Barbell or dumbell 3-4 sets 8x12
Tricep extension 3 x 12-15
Shoulder press 3-4 x 8-12
Shrugs 4 x 10
Lat raises 3-4 x 8-12
Front raises 3-4 x 8-12
I do that then every week increase weight by 5% or switch it up and do 3 sets of 20 for everything
Chest/Triceps/Shoulders/Calves
Biceps/Back/rear delts
Hamstrings/Quads/glutes
Chest day I do something like
Barbell or Dumbell bench 3-4 sets x 8-12
Flys 3 x 15
Incline Barbell or dumbell 3-4 sets 8x12
Tricep extension 3 x 12-15
Shoulder press 3-4 x 8-12
Shrugs 4 x 10
Lat raises 3-4 x 8-12
Front raises 3-4 x 8-12
I do that then every week increase weight by 5% or switch it up and do 3 sets of 20 for everything
Posted on 2/2/21 at 8:18 pm to WaydownSouth
Yeah I was doing legs on Monday and Thursday and chest/back/shoulders/tris/bis on Tuesday and Friday.
Abs on each. Yoga/stretch on Wed and some active hobby on Sat and Sun
After discussion here I moved biceps to leg day and included chest movements that hit anterior delt more. Also lowered reps and increased weight on the more compound movements.
Leg day:
Recumbent bike 5 min
3x10 deadlift
2x8 Bench leg lift
2x8 heavy cable curl straight bar
3x10 angled legpress
2x15 angled legpress toe raise
2x8 angled legpress
2x5 angled legpress
3x10 Standing easy curl
1x15 Unilat legpress toe raise
2x15 Hanging ab crunch
Upperbody
5 min eliptical & 5 slow assisted dips
1x10 bent over row and dumbell bench
3x8 bent over row
3x8 dumbell bench
1xExh bench tricep dumbell ext
3x10 cable shrug/upright row
3x10 pec deck fly
3x8 dumbell seated shoulder press
3x8 lat pull down wide
3x10 mach incline bench
3x10 tilted lat dumbell raise
2xExh triceps cable extension str bar
2x15 Hanging abs
5 min eliptical
Will increase weight weekly to keep reps in the 8 to 12 range.
Abs on each. Yoga/stretch on Wed and some active hobby on Sat and Sun
After discussion here I moved biceps to leg day and included chest movements that hit anterior delt more. Also lowered reps and increased weight on the more compound movements.
Leg day:
Recumbent bike 5 min
3x10 deadlift
2x8 Bench leg lift
2x8 heavy cable curl straight bar
3x10 angled legpress
2x15 angled legpress toe raise
2x8 angled legpress
2x5 angled legpress
3x10 Standing easy curl
1x15 Unilat legpress toe raise
2x15 Hanging ab crunch
Upperbody
5 min eliptical & 5 slow assisted dips
1x10 bent over row and dumbell bench
3x8 bent over row
3x8 dumbell bench
1xExh bench tricep dumbell ext
3x10 cable shrug/upright row
3x10 pec deck fly
3x8 dumbell seated shoulder press
3x8 lat pull down wide
3x10 mach incline bench
3x10 tilted lat dumbell raise
2xExh triceps cable extension str bar
2x15 Hanging abs
5 min eliptical
Will increase weight weekly to keep reps in the 8 to 12 range.
Posted on 2/3/21 at 7:14 am to Bleeding purple
Man, how long does that routine take you? I do half that and it takes me 45-60 min. I would look at only doing two exercises per muscle group per day, especially if you’re doing the routine twice a week.
From Kinobody Greek God:
Workout A
Incline Barbell Bench Press: 3 sets – 5, 6, 8 reps RPT Standing Shoulder Press: 3 sets – 6, 8, 10 reps RPT Close Grip Bench Press: 3 sets – 6, 8, 10 reps RPT
Incline DB Flyes or Machine Flyes: 4 sets – 12, 10, 8, 6, Lateral Raises: 4 sets – 12, 10, 8, 6
Rope Extensions: 4 sets – 12, 10, 8, 6
Workout B
Weighted Chins: 3 sets – 5, 6, 8 RPT
Incline DB Curls: 3 sets – 6, 8, 10 RPT Deadlifts/Squats/Hang Cleans: 3 sets – 6, 8, 10 RPT
Cable rows superset Bent Over Flyes: 4 sets - 12, 10, 8, 6 Cable Rope Curls: 4 sets – 12, 10, 8, 6
Calf Raises: 4 sets – 12, 10, 8, 6
Of course it’s a lot lower in leg volume than yours. Stick with what makes you happy and keeps you motivated though.
From Kinobody Greek God:
Workout A
Incline Barbell Bench Press: 3 sets – 5, 6, 8 reps RPT Standing Shoulder Press: 3 sets – 6, 8, 10 reps RPT Close Grip Bench Press: 3 sets – 6, 8, 10 reps RPT
Incline DB Flyes or Machine Flyes: 4 sets – 12, 10, 8, 6, Lateral Raises: 4 sets – 12, 10, 8, 6
Rope Extensions: 4 sets – 12, 10, 8, 6
Workout B
Weighted Chins: 3 sets – 5, 6, 8 RPT
Incline DB Curls: 3 sets – 6, 8, 10 RPT Deadlifts/Squats/Hang Cleans: 3 sets – 6, 8, 10 RPT
Cable rows superset Bent Over Flyes: 4 sets - 12, 10, 8, 6 Cable Rope Curls: 4 sets – 12, 10, 8, 6
Calf Raises: 4 sets – 12, 10, 8, 6
Of course it’s a lot lower in leg volume than yours. Stick with what makes you happy and keeps you motivated though.
Posted on 2/3/21 at 9:14 am to whiskey over ice
About 40 min on legs and 50 upper body
I superset upper body days with only 10-20 sec between sets and 1-2 min between supersets.
Utilizing similar weights or the same rack for successive lifts reduces times loading and unloading bars too.
RPT?
I superset upper body days with only 10-20 sec between sets and 1-2 min between supersets.
Utilizing similar weights or the same rack for successive lifts reduces times loading and unloading bars too.
RPT?
Posted on 2/3/21 at 11:28 am to Bleeding purple
quote:
I have an old R separated shoulder. I. 6'5" and 225. I have never been good at pull-ups.
Chinups are much easier on the shoulders due to internal rotation. You should be able to do those without issue.
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