Give me a good solid useful upper body focused routine, because my work otherwise is so core and lower body intensive.
I need to go to the gym and balance the body.
Anonymous
8/23/2025, 10:39:43 AM
No.76538750
>>76539176
A
Lateral raise
Shoulder press dumbell, I prefer unilateral standing
pike pushups till failure
Some kind of rows, chest supported/cable/tbar switch it up sometimes
Hamstring/glute exercise, like rdl back extensions ham curls etc
B
Overhead triceps extension
Dips
Pullups, also like to do unilateral on the lat pulldown machine
Squats
AxBx
Most exercises 2x6-8 to pretty much failure
Pretty basic but I'm making good gains.
Anonymous
8/23/2025, 10:51:21 AM
No.76538758
>>76538763
>>76538708 (OP)
What exercise is that woman in the pic doing?
Anonymous
8/23/2025, 2:34:27 PM
No.76539227
>>76538708 (OP)
A
Pull-up if you can, lat pulldown if you can't
Barbell row
t bar row -or landmine-
wide grip cable row
barbell curl -2sets-
hammer curl -2sets-
B
OHP
bench press
incline bench press
dips
triceps extension
these are my upper body days withour core, i also do 2 legs and i've experienced a shitton of growth this this routine especially back and legs
