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2005/01/05, 01:56 AM
hey guys, just wondering if you could tell me if this is an OK workout for upper body? Me and my brother have been doing this the past two months and ive gotten alot stronger it seems like.
Okay
1. Bench press 4 sets ( for me I do each set 12 reps which goes 1 set 95 warm up, 1 set 115, then two sets at 135, for my brother he goes 12 warm up, 10, 8 , 6)
2. Four sets of wide grip pullups (atleast 6-10 each set, averaging 8)
3. Shoulder raises 4 sets 20 reps per set.
4. Four sets of normal standard pullups (by now we're shooting for 6-8.. usually getting 6)
5. Incline dumbell bench 4 sets (12, 10, 10, 8)
6. Shoulder press 3 sets (12 10 8)
7. Shrugs 3 sets (doing something that challenges, usually 10 rep sets)
8. Four sets of chin ups (6-8 reps)
9. Incline pushups via a physio ball elevated on a small bench (3 sets 20 reps)
10. Dips (3 sets of 12)
11. Bicep Curls (4 sets, for me I go 24, 20 , 20, 18)
12. Tricep pushdowns (3 sets)
I end up doing something like 60 or 70 pullups depending on how I feel, but my brother averages a hundred usually. This workout takes about an hour and a half for me and my brother to do. His goals are different than mine, so he is a heavier lifter and goes for high weight low rep on bench etc, (he is 18) where as I go for high rep (not yet fourteen).
Is there anything we seem to be leaving out? We used to do all sorts of weird machines for pullups because we both used to not be able to do any but we've pretty much given that up and just done pullups for the majority of our back workout.
thanks for looking, oh yeah.. im back again haha.
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2005/01/05, 08:21 PM
any sugguestions?
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2005/01/05, 10:40 PM
you ended up leaving out legs and back workouts, and a lot fo your exercises overlap....training the same body parts...look through strength/powerlifting thread for ideas... also what are your and your borthers specific goals? mass?strength?explosiveness?endurance?
it seems like you both have great muscle strength/endurance...don't know many people that can do 60-70 pull ups heh...
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2005/01/05, 10:50 PM
doing all that won't do nothing but eventually overtrain
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2005/01/06, 12:25 AM
Menace : this is just an upperbody workout, we have another leg/ab workout we do. I was under the impression 12 sets of pullups was pretty good back? my brother has been lifting for three or four years I believe (took class sophmore, junior year) and I guessh is goals are mass and explosiveness.
Bigandrew : please explain? We aren't super setting or anything, it's not like an insane workout. It's hard, but I wouldn't call it overtraining.
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