3 day a week upper body workout

fungie · 08-05-2014 2:49pm #1

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?

Chancer3001 · 08-05-2014 6:01pm

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

Duck's hoop · 08-05-2014 7:55pm

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.

JamesRussel · 09-05-2014 9:37pm

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.

Skuxx · 10-05-2014 10:18am

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!

fungie · 11-05-2014 1:07am

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.

Jimmy Iovine · 11-05-2014 7:14pm

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.

sann · 14-05-2014 6:36pm

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.

sann · 14-05-2014 6:36pm

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.

zweton · 14-05-2014 9:06pm

me too?

spitfireIRL · 14-05-2014 9:23pm

me too?

weemcd · 15-05-2014 11:39am

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

Squat Rack Curler · 15-05-2014 4:24pm

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

TimeToShine · 15-05-2014 4:26pm

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.

ThunbergsAreGo · 15-05-2014 4:27pm

weemcd wrote: »

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

Me too!!

Alf Veedersane · 15-05-2014 4:31pm

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.

TimeToShine · 15-05-2014 4:39pm

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!

Alf Veedersane · 15-05-2014 5:01pm

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

tyres · 16-05-2014 10:06am

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

zweton · 18-05-2014 1:32pm

hey, could someone send this onto me:) pleaseeeee

JamesRussel · 18-05-2014 4:23pm

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

Meglamonia · 18-05-2014 4:59pm

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

Brian? · 18-05-2014 6:22pm

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.

Duck's hoop · 18-05-2014 6:38pm

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.

fungie · 18-05-2014 11:34pm

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

JamesRussel · 19-05-2014 1:51am

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.

top madra · 19-05-2014 9:24am

ITT nobody wants the train legs...

fungie · 19-05-2014 11:20am

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.

top madra · 19-05-2014 12:10pm

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?

Mellor · 19-05-2014 12:10pm

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

cletus van damme · 19-05-2014 12:52pm

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.

fungie · 19-05-2014 3:19pm

Mellor wrote: »

I imagine he was refering to the other 9 people looking for the split

Fair enough

Duck's hoop · 19-05-2014 4:29pm

fungie wrote: »

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

I'm no expert. But it's not rocket surgery either. I gave you an idea of a simple, easy to follow plan, that doesnt take up all your time and will results, on first page.

Squat Rack Curler · 19-05-2014 9:18pm

fungie wrote: »

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

Pick full body routine with 3x a week frequency
Take out leg exercises
Add more volume if its too low/want to do more
Profit

3 day a week upper body workout

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