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3 day a week upper body workout

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  • 08-05-2014 2:49pm
    #1
    fungie
    Registered Users Posts: 687 ✭✭✭


    I am looking for a 3 day a week upper body work out mainly consisting of barbell work ( with pull ups, core work etc included)

    I've injured my knee and have to give lower body workouts a break for a month or two. Thing is I'm new to this and don't feel knowledgeable enough to program my own routines yet.

    I was doing 2 lower and 2 upper body workouts per week. I plan on doing cycling/spinning and swimming to keep up lower work that's low impact.

    Does anybody know a good routine that's suitable for me?
    Tagged:


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    #2
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    This is what I'm doing at the moment, ankle is goosed.

    Do single leg squats on the other leg.

    Then all the upper body we know and love.

    Chin ups, bench, rows of all kind, curls, extensions


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    #3
    Duck's hoop
    Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    Push something, then pull something else. Do a few of them.

    E.g. Dumbell press - Chin - bench - dumbell row - incline bench- lat pulldown - DB curl- tricep extension. Eat.

    3 sets, 10 reps, done in around an hour inc some stretching or mobility or whatever it's called.

    Foolproof.


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    #4
    JamesRussel
    Registered Users Posts: 16 ✭JamesRussel


    Why not just do your upper days 3 days a week instead of 2 days? Instead of looking for a new program, just continue with the one you were doing, possible lowering volume a bit if necessary.


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    #5
    Skuxx
    Registered Users Posts: 2,369 ✭✭✭Skuxx


    fungie wrote: »
    I am looking for a 3 day a week upper body work out mainly consisting of barbell work ( with pull ups, core work etc included)

    I've injured my knee and have to give lower body workouts a break for a month or two. Thing is I'm new to this and don't feel knowledgeable enough to program my own routines yet.

    I was doing 2 lower and 2 upper body workouts per week. I plan on doing cycling/spinning and swimming to keep up lower work that's low impact.

    Does anybody know a good routine that's suitable for me?

    I have a 4 day program, 1 of which is legs the other 3 are upper body so might interest you!
    It consists of a back day, chest and biceps another day and finally shoulders and triceps! I can send it on if you like, it might give you some ideas if nothing else!


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    #6
    fungie
    Registered Users Posts: 687 ✭✭✭fungie


    Skuxx wrote: »
    I have a 4 day program, 1 of which is legs the other 3 are upper body so might interest you!
    It consists of a back day, chest and biceps another day and finally shoulders and triceps! I can send it on if you like, it might give you some ideas if nothing else!

    Sure yeah, send it over. Cant hurt.


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    #7
    Jimmy Iovine
    Registered Users Posts: 9,416 ✭✭✭Jimmy Iovine


    Skuxx wrote: »
    I have a 4 day program, 1 of which is legs the other 3 are upper body so might interest you!
    It consists of a back day, chest and biceps another day and finally shoulders and triceps! I can send it on if you like, it might give you some ideas if nothing else!

    Hi,

    Any chance I could get that program as well?

    Cheers.


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    #8
    sann
    Registered Users Posts: 338 ✭✭sann


    Skuxx wrote: »
    I have a 4 day program, 1 of which is legs the other 3 are upper body so might interest you!
    It consists of a back day, chest and biceps another day and finally shoulders and triceps! I can send it on if you like, it might give you some ideas if nothing else!

    Plus 1
    Any chance you could send it my way aswell .
    Thanks.


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    #9
    sann
    Registered Users Posts: 338 ✭✭sann


    Skuxx wrote: »
    I have a 4 day program, 1 of which is legs the other 3 are upper body so might interest you!
    It consists of a back day, chest and biceps another day and finally shoulders and triceps! I can send it on if you like, it might give you some ideas if nothing else!

    Plus 1
    Any chance you could send it my way aswell .
    Thanks.


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    #10
    zweton
    Registered Users Posts: 2,683 ✭✭✭zweton


    me too?


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    #11
    spitfireIRL
    Closed Accounts Posts: 491 ✭✭spitfireIRL


    me too? :D


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    #12
    weemcd
    Registered Users Posts: 6,412 ✭✭✭weemcd


    can anyone who got the PM send me the 4 day program. sounds about right for me


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    #13
    Squat Rack Curler
    Registered Users Posts: 65 ✭✭Squat Rack Curler


    It's 2014 and people still do splits? Lol.


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    #14
    TimeToShine
    Registered Users Posts: 4,881 ✭✭✭TimeToShine


    Skuxx wrote: »
    I have a 4 day program, 1 of which is legs the other 3 are upper body so might interest you!
    It consists of a back day, chest and biceps another day and finally shoulders and triceps! I can send it on if you like, it might give you some ideas if nothing else!

    That muscle pairing makes no sense but I suppose each to their own.


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    #15
    ThunbergsAreGo
    Registered Users Posts: 10,399 ✭✭✭✭ThunbergsAreGo


    weemcd wrote: »
    can anyone who got the PM send me the 4 day program. sounds about right for me

    Me too!!


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    #16
    Alf Veedersane
    Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    TimeToShine wrote: »
    That muscle pairing makes no sense but I suppose each to their own.

    Shoulders and triceps together is fine.

    But I'd have thought biceps are better paired with back than chest.


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    #17
    TimeToShine
    Registered Users Posts: 4,881 ✭✭✭TimeToShine


    Alf Veedersane wrote: »
    Shoulders and triceps together is fine.

    But I'd have thought biceps are better paired with back than chest.

    Yeah it's grand but it looks like an overload on the triceps if all of that is being done in a 2/3 day window? That's what it looks like anyway!

    I usually just go push/pull heavy and light three or four times a week and it seems to work!


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    #18
    Alf Veedersane
    Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Some people group push exercises together in one workout and pull exercises another workout.


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    #19
    tyres
    Registered Users Posts: 63 ✭✭tyres


    Can anybody send on that 4 day program to me too please, like OP milled my leg two weeks and have to avoid lower body for another 2-3 weeks so this could be of help if anything just to mix it up a bit....cheers


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    #20
    zweton
    Registered Users Posts: 2,683 ✭✭✭zweton


    hey, could someone send this onto me:) pleaseeeee


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    #21
    JamesRussel
    Registered Users Posts: 16 ✭JamesRussel


    Why not just post the 4day routine in the thread instead, so people dont have to keep asking for it?


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    #22
    Meglamonia
    Registered Users Posts: 1,247 ✭✭✭Meglamonia


    Could someone who has it pm it to me too,thanks :)


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    #23
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 20,773 Mod ✭✭✭✭Brian?


    I'm really surprised in all of this interest in a 4 day split program.

    Google 4 day split and there's millions of them. I wouldn't do any of them though. Especially if you're a beginner.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #24
    Duck's hoop
    Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    All these split people need to do Lyle's generic bulk.

    You could get 2 years out of that before you needed to specialise if only starting out. More maybe.


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    #25
    fungie
    Registered Users Posts: 687 ✭✭✭fungie


    Duck's hoop wrote: »
    All these split people need to do Lyle's generic bulk.

    You could get 2 years out of that before you needed to specialise if only starting out. More maybe.

    This thread has gotten a bit silly, I originally asked about it because im injured so cant squat, deadlift. Not a fan of split routines (ie back and biceps, tri's and back etc)

    I was looking for programming for benching/rowing/pressing etc 3 days a week but without wrecking myself. Ill prob just stick to my 2 days a week


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    #26
    JamesRussel
    Registered Users Posts: 16 ✭JamesRussel


    If i was in your situation i would run smolov jr for bench and just fill the rest of the workout with general light back and shoulder accessory work. Its only a 3 week program so by the time its over you might be able to squat again.


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    #27
    top madra
    Registered Users Posts: 387 ✭✭top madra


    ITT nobody wants the train legs...


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    #28
    fungie
    Registered Users Posts: 687 ✭✭✭fungie


    top madra wrote: »
    ITT nobody wants the train legs...

    I love training legs, I usually do 2 days legs, 2 days upper body a week but due to a genuine injury I cant do legs and want something to keep ticking me over. If you are not going to be helpful best say nothing at all.


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    #29
    top madra
    Registered Users Posts: 387 ✭✭top madra


    fungie wrote: »
    I love training legs, I usually do 2 days legs, 2 days upper body a week but due to a genuine injury I cant do legs and want something to keep ticking me over. If you are not going to be helpful best say nothing at all.

    Lol did i upset you?


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    #30
    Mellor
    Registered Users Posts: 39,024 ✭✭✭✭Mellor


    fungie wrote: »
    I love training legs, I usually do 2 days legs, 2 days upper body a week but due to a genuine injury I cant do legs and want something to keep ticking me over. If you are not going to be helpful best say nothing at all.
    I imagine he was refering to the other 9 people looking for the split


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    #31
    cletus van damme
    Closed Accounts Posts: 960 ✭✭✭cletus van damme


    Squat Rack Curler wrote: »
    It's 2014 and people still do splits? Lol.

    splits might be out of fashion now.
    but these things come full circle and by doing splits now you can claim to be a visionary and ahead of the curve when they become all the rage in the next few years.


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