Tag Archives: Upright Row

Friday – Pull Workout

  • Barbell Row (w/o belt, w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs, 5 sets x 7 reps*
  • Barbell Upright Row
    • 100 lbs, 3 sets x 7 reps
  • Barbell Curl
    • 100 lbs, 3 sets x 7 reps

Comments:

* I didn’t increase the weight on the barbell row because I want to give my bench press a chance to keep up. Most people should be able to row as much as they can press but in my case my back strength has overcome my chest strength.

I also did 12 reps on the last set to test my strength. Nevertheless, I am going to keep the weight light and focus on using good technique and allow my grip a chance to develop. I have used straps for over a year but now I want the grip strength to match. In the process I am hoping to build bigger forearms and hopefully this transfers to biceps as well.

Saturday – Push Workout

Chest

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 1 reps
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x Failed
    • 225 lbs x 4 reps
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 35 lbs, 3 sets x 20 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 12 reps
    • 35 lbs x 12 reps

Shoulders

  • Overhead Press
    • 115 lbs, 3 sets x 7 reps
    • 95 lbs x 12 reps
  • Snatch Grip Shoulder Press (behind neck)
    • 45 lbs x Failed*
  • Arnold Press
    • 40 lbs, 3 sets x 7 reps
    • 35 lbs x 10 reps
  • Barbell Upright Row
    • 65 lbs x 12 reps
    • 75 lbs x 12 reps
    • 85 lbs x 12 reps
    • 95 lbs x 10 reps
  • Around The World Lateral Raise**
    • Drop Set: 30 lbs, 25 lbs, 20 lbs, 15 lbs, 12 lbs x 7 reps

Comments:

* I am still not able to do this exercise since I injured my left shoulder. It has taken 6 months for my shoulder to heal enough that I can do dumbbell flyes, incline press, dips, and several other chest and shoulder exercises.

** I performed 7 reps for each drop set without necessarily reaching failure on each set. By the time I used the 12 lb dumbbells they felt heavier than the 30 lbs dumbbells I started with. the latic acid burn in the shoulders was phenomenal.

I also needed to take a break before training my shoulders. After working chest it is very difficult to to train shoulders using heavy weight as all chest exercises involve the shoulders to a large degree.