Training

[no-worries88]

Good morn fellow phers.
Just wondering if anyone has a good upperbody workout programme?

Equipment available:
Bench
Barbell
Dumbells
Scissor grip

Very limited really atm as all the stuff is being bought again after giving it away a few months back.

[okgo]

Flat/incline/decline chest press
Barbell rows
Bicep Curls
Skull crushers

I'd imagine that to cover most bases.

[alfa pint]

okgo said:

Flat/incline/decline chest press
Barbell rows
Bicep Curls
Skull crushers

I'd imagine that to cover most bases.

Stick some reverse curls on that to get your caps on your shoulders, along with a shoulder press and upright rows and that'll do your shoulders too.

[okgo]

Oh yeh forgot shoulder press.

[Animal]

1) Clean and Jerk
2) Deadlift
3) Bench Press
4) Barbell Row
5) Turkish Get-Up (with barbell or dumbbell)

[EmmaP]

So what are you doing with the rest of your body?!

You could get a good core and leg work out with that too

[Lost_BMW]

Cleans*

Deadlifts

Shrugs and/ or power shrugs

Bent over rows - or single arm dumbell row (safer?)

Bench presses, dumbell or barbell if you can do this safely with a spotter or safety pins (varying the grip width can reduce the number of additional exercises/sets for triceps)

Dips and/ or reverse (bench) dips

Shoulder press (as well as 'normal' standing or seated presses sometimes you could do them either as a push press or as part of the clean => i.e. clean and jerk*, more benefit overall than doing it in an isolated way)

Chins/pull ups - if you can't add a pull up bar can you do recline pullups (heels on floor pulling up to raise upper body up to the bar) by placing the bar horizontally between the bench and another platform?


Probably not all of the above in the same workout 6 times a week though!