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Upper Body Workout

B

Bradders

Member
Being a complete amateur I'm no good with programming..

Basically I've been told I can only do upper body weights for the next couple of weeks while my calf tear heals up..

Can anyone point me in the right direction of a decent programme?

I've been doing the PTC Beginners Program. but not being able to Squat or SLDL is half the program.
 
Are you training to supplement a sport being played?

If so, what sport.

Are you just wanting to get bigger muscles?

Increased fitness?

Increased flexibility?

Increased cardiovascular capacity?
 
Get stronger in general, hopefully going to play R. Union again next season so working towards that..

And lose weight still which I know goes against getting stronger to an extent
 
Sorry mate, I forgot to ask.
You workout at home or at gym?

What equipment do you have.

For what you want to achieve, "programming" is very simple.

The key is progression, experiment with different repitition ranges and sets.
The 10/8/6 setup along with single set 5x5, 10/10/10 all work.

Think about what darkoz has written.
 
I forgot to add, the key to proggressive resistance is hard, brutal work.

Scary to look at for the person not use to weight lifting.
 
At the gym.

What I have been doing minus the Squats and SLDL's is

Bench
BB Milatary Press
BB Rows

I will continue doing those, I guess I was just wondering what to add to that..
 
Bradders said:
At the gym.

What I have been doing minus the Squats and SLDL's is

Bench
BB Milatary Press
BB Rows

I will continue doing those, I guess I was just wondering what to add to that..
Click to expand...

Lots of chins assisted if you can't do unassisted, pull-ups, dips, curls, skull crushers, incline bench.
 
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