I'm all for upper body days since they're my favorite. They're also my weakness because truth be told, I don't have too much of a variety of workouts that I do for upper body. I usually break up my upper body days into two parts-- chest/ lats, and chest/ tris. I understand that doing so much chest in a week will result in lesser boobs, but whatever. I had none to begin with anyway.
Lat/ Shoulder Day and Bench
Let's start off with Benching. Benching is SO necessary to perk up your chest, to build your shoulders, and strengthen your lats.
Bench- warm up 65lbs x10
85 lbs x5
95 lbs x5
100 lbs x5
105 lbs x5
Wide grip bench (targets your lats)
65 lbs x8
85 lbs x5
95 lbs x5
3 sec pause wide grip bench (targets lats, improves bench form)
75 lbs x5
85 lbs x5
95 lbs x3
Bent Over Back Rows (targets lats)
65 lbs x10
75 lbs x10 x 2
85 lbs x 8
Dumbbell Rows (targets lats)
35 lbs x 10 x 5
Dumbbell Shoulder Presses (duh, shoulders)
20 lbs x 10 x 5
Dumbbell Bicep Curls
15 lbs x 10 x 4
Pull Ups (targets ego. jk. Pull ups are great for upper body overall)
10 x 3
Dumbbell delt raises (delts)
10 lbs x 10 x 4
Medicine Ball Twists (targets middle back and abs)
10 lbs ball x 30 x 4
Afterwards, you'll feel so jacked that you are tempted to take a douchey selfie like this
With my hip injury, I've upped the amount of times I work on upper body in a week. I've seen drastic changes in the sculpting of my shoulders and chest during this time.
