Hello All,
So recently my workouts have been all over the place. I recently pulled my right glute. I am not sure how it happened. Might have been from doing push ups of all things. I won’t be doing any lower body training until the middle of next week. SO I decided to post some upper body work out options. These are just a few I have used, but there are countless others.
Upper Body Combo 1 (Push/Pull or Chest and Back)
Bench Press
Bent Over Row (as close to 90 degrees as possible)
Dumbbell Pull Over
Upper Body Combo 2 (Shoulders,Back,Triceps)
Overhead Press
Dumbbell Row
Lateral Raise
Upper Body Combo 3 (Chest,Delts,Biceps,Triceps)
Close Grip Bench Press
Overhead Press
Barbell Curls
Upper Body Combo 4 (Back, Delts, Triceps)
Bent Over Row
Behind Neck Press (only if you can do correctly)
French Press
Full-Arm Workout
Barbell Curl
Pull Over
Hammer Curl
French Press
Barbell Wrist Flexion/Extension
Forearm Roller or Hand Gripper
Chest Workout
Bench Press (any variation)
Dumbbell Fly (any variation)
Push Ups (any variation for 100 total reps)
The above are just combinations that I have used together. There are probably more that I have used but these are just a few of countless combinations.
This is what I did today. I had a lot of rest and energy, plus it was too cold to leave the house. 🙂
Upper Body Session (Chest/Back, Upper Arm(Triceps,Biceps)
Flys:
15 x 15,15,15,15,15
Bench Press:
95 x 15
115 x 10
140 x 6
125 x 8,6
95 x 10
Bent Over Row:
95 x 15
115 x 10,10,10
95 x 12
BB Curl:
55 x 15
65 x 10
75 x 6
60 x 8,8
DB Pull Over: going up in weight next time.
40 x 15,15,15
DB Row: pretty tough
50 x 10,10,10
Hammer Curl:
25 x 15,15,15
Tricep Kickback:
15 x 15,15
75 crunches and 50 reverse crunches to finish.
That is all! 🙂