Upper

B-rad

Full Member
tried something different today. Seen a video on YouTube of Jordan peters upper workout so thought I'd give something like that a try. Workout was
Slight incline db press 4 warm up sets with 1 working set to failure
Upright row 4 warm ups sets, 1 working set
Db lateral raise 1 work set
Lat pull down 4 warm up sets 1 work set
Bent over row 1 work set
Finished with shrugs then 3x10

Does anyone train with one work set and made good progress with size etc was thinking about going this way with training see how I get on wouldn't mind so feedback if anyone has tried it
 
Yep yep and yep.

Can work well, it's still heavily based on progressive overload though. So make sure you're hitting more reps/weight each workout. It's fucking hard work.
 
Yep yep and yep.

Can work well, it's still heavily based on progressive overload though. So make sure you're hitting more reps/weight each workout. It's fucking hard work.
That's what I plan on doing mate. Don't know whether to keep upper workout the same or on the 2nd one put a ohp in it
 
That's what I plan on doing mate. Don't know whether to keep upper workout the same or on the 2nd one put a ohp in it

I switch them up, A&B

A will be horizontal push pull compounds (bench, rows etc) with a bit of fluff for delts

B is vertical compounds (over head, pull-ups etc) with ISO's for chest.
 
I switch them up, A&B

A will be horizontal push pull compounds (bench, rows etc) with a bit of fluff for delts

B is vertical compounds (over head, pull-ups etc) with ISO's for chest.

I'm going to train ppl keeping it at that but still use the 1 working set, I'm feeling it abit today got some doms
 
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I think the benefit of training this way means you can train more frequently. Rather than doing 1 push session every 5 days or so, you'd do 1 every second training day.
 
I think the benefit of training this way means you can train more frequently. Rather than doing 1 push session every 5 days or so, you'd do 1 every second training day.

True mate didn't think of it like that tbh. Wanna try and hit things as much as I can too
 
True mate didn't think of it like that tbh. Wanna try and hit things as much as I can too
This is what I'm doing ate until it becomes apparent I need to add in an extra rest day, pull push legs off repeat, this way I'm hitting everything every 4 days and I get a day off between pull and legs via the push day or a complete rest day
 
@G-G how many pulls would be enough in each upper, trying to split horizontal push with pull and vertical push with pull
Upper a
Flat bench
Cable x over
Db shoulder press
Side delt raise
Bb row
Seated hammer row
Face pull
Bicep
Tricep

Upper b
Ohp
Side delt raise
Incline db press
Pec Dec
Chin ups
Close grip pull down
Straight arm dull down
Face pull
Bicep
Tricep
 
I train a little different and tend to do a pull for every push on every upper session, one after the other.

Example
Bench
Bent over row
Incline smith
Lat pulldowns

That's normally it as far as the wavy work goes. Might throw in some late raises or curls or x-overs but only if I can be arsed.

What you've got seems more like a "chest&shoulders" then a "shoulders and back". If you can hack the volume then I'm sure it'll work, you've covered everything more than once.
 
I train a little different and tend to do a pull for every push on every upper session, one after the other.

Example
Bench
Bent over row
Incline smith
Lat pulldowns

That's normally it as far as the wavy work goes. Might throw in some late raises or curls or x-overs but only if I can be arsed.

What you've got seems more like a "chest&shoulders" then a "shoulders and back". If you can hack the volume then I'm sure it'll work, you've covered everything more than once.

I thought they were quite even? I got 2 chest 2 shoulder and 3 back in upper a then 2 chest and 2 shoulder in b with 4 in back. Can you help me tweek it. I don't want to high volume as I want to lift heavy and beat the logbook with progressive overload

Just keep as compound movements to make it easier
 
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