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Thread: Question for those who have two upper days

  1. #1
    Super Moderator vdizenzo's Avatar
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    Jan 2007

    Question for those who have two upper days

    I have two bench days. For those who do the same, who prefers doing all upper body both days versus splitting them into a predominantly push chest/shoulders/tri day and a pull back/biceps day?

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  2. #2
    Senior Member
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    Mar 2011
    I like doing full-body. I got used to it after Sheiko. With that being said, my experience doesn't really apply here, since the only real upper body work I do is simply to improve my OHP and maintain my chest (usually just 3 sets of 8 chest flies).

    I found that once I got close to a 44 plate bench (not that great, I know), it wasn't really worth it anymore. It just made my physique look stupid (big chest, small shoulders and triceps).

    Here's how I see it:

    I'll always be able to bench at least 100+ pounds more than I can OHP. If I can get my OHP to 3 plates, I'll be able to do a 4-plate bench without even hitting chest that hard.


    -My upper body days basically consist of OHP and variations

  3. #3
    Senior Member Invain's Avatar
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    Sep 2005
    I have a heavy bench day, and then I bench a second time on "shoulder day" - usually higher volume incline or close grip. I work my back on a different day, after some type of pull variation.
    Last edited by Invain; 12-04-2013 at 08:42 PM.
    Best lifts: 615/475/660, Raw w/ Wraps

  4. #4
    Senior Member
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    Feb 2009
    San Jose, CA
    I do one pressing and one rowing day. My shoulders don't recover if I press twice a week. I've also made much better gains in rowing movements since dedicating a day to it.
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  5. #5
    Senior Member
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    Oct 2011
    I have been doing 3 upper body days usually every 8-9days. Only one is a bench day with chest/triceps, shoulders/arms separate day (although I only do shoulders every couple weeks not every week), and back separate day. I have always thought there are way too many things to do as far as upper body to be all in one day, or even two is hard to fit in without alternating some things one week and some the next.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    590lbs. raw deadlift
    1650lbs. raw total

  6. #6
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
    Westside Barbell, OH
    All accessory work on ME day is done to heavy sets of 8 or so for me. 2 - 3 tricep movements, 2-3 back movements and finishing with rear delts and some lateral raises.

    DE day is pretty much the same except all the stuff is done to sets of 12-15 and often times I superset the movements to keep things going.

    max effort days are brutal.

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  7. #7
    Senior Member
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    Oct 2009
    I like to split mine up. Chest, shoulders tris one day and back, biceps, upper back the next.
    Best raw meet lifts
    Squat:765 with wraps. / 705 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

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    1050, 840, 715. Total: 2605

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  8. #8
    Train Hardcore!!! muscle_g's Avatar
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    Aug 2008
    South Carolina
    I split mine up. I do Chest, delts, & triceps on Wednesday's and on Friday's I hit Upper Back/Lats, Traps/neck, & biceps.
    Last edited by muscle_g; 12-07-2013 at 03:03 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

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  9. #9
    Wannabebig Member gaz90's Avatar
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    Sep 2012
    i prefer to not split it up, i like training back twice a week... on ME day i generally use barbells only, for pressing, rowing and extensions. on DE day i will use mostly dumbbells for similar rep ranges, but obviously the weight used when using dumbbells vs barbells is less. that way i only have a heavy bar in my hands once a week and im always excited about ME days. so mentally and physically its a plus for me
    Last edited by gaz90; 12-07-2013 at 05:50 PM.
    last meet, GPC, Irish Open: 03/11/2012
    @ 82.5kg/ 181 junior raw
    S: 192.5kg/424
    B: 130 kg/286
    D: 225kg/495
    best gym lifts:
    S: 182.5kg/400
    B: 135 kg/300
    D: 220 kg/485

  10. #10
    Senior Member 44pirate's Avatar
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    May 2009
    On ME days I do 4 sets of 10 with all my accessory. Tris, shoulders, back and bi.
    On DE days I do 3 sets of 15

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  11. #11
    Wannabebig Member
    Join Date
    Jun 2011
    I guess I have 3 or 4. I have one main bench day, a close grip bench day, and an overhead press day. Then, Ill usually have a day dedicated to just rowing movements.

  12. #12
    Senior Member
    Join Date
    Nov 2010
    I like doing full upper body each day. On de day I do speed bench superset with chins, a second pressing exercise superset with rows, flys superset with more lats, then bis and tris superset. Get lots of lat volume and the short rest makes it really hard. My bench had really taken off with this training. ME day is like this, but the first exercise is not superset obviously.

  13. #13
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Charlottesville, VA
    I definitely prefer to do my whole upper body. With that said, it is just pressing, upper back, and triceps work.

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