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Thread: Help with volume on upper routine

  1. #1
    Senior Member Doobs's Avatar
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    Help with volume on upper routine

    I had another knee injury, and in the interest of avoiding my 3rd surgery I'm taking a very long break from lower-body training. I'm not sure how much volume I should be doing when just working upper body, so I'd like some advice. I've done 3 workouts so far and they've been murder, but I'm not sure if it's because I'm in bad shape, if it's because of the perscription drugs I've been taking, or if it's just too much. So take a look and let me know what you think.

    Workout 1
    horizontal push compound
    4 sets
    horizontal pull compound
    3 sets
    vertical push isolation
    2 sets
    vertical pull isolation
    2 sets
    vertical push isolation
    1 set
    vertical pull-shrug
    1 set

    Workout 2
    vertical pull compound
    4 sets
    vertical push compound
    3 sets
    horizontal pull isolation
    2 sets
    horizontal push isolation
    2 sets
    curl
    1 set
    horizontal push isolation
    1 set

    Workout 3
    horizontal pull compound
    4 sets
    horizontal push compound
    3 sets
    vertical pull isolation
    2 sets
    vertical push isolation
    2 sets
    vertical pull-shrug
    1 set
    vertical push isolation
    1 set

    Workout 4
    vertical push compound
    4 sets
    vertical pull compound
    3 sets
    horizontal push isolation
    2 sets
    horizontal pull isolation
    2 sets
    horizontal push isolation
    1 set
    curl
    1 set


    I do a workout every 3rd day, so 2 days off in between each workout.

  2. #2
    Senior Member Doobs's Avatar
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    Here's what I've done so far:

    14-Feb DB Bench 4x8,8,6,5 @ 110
    DB rows 3x8 @ 110
    DB side raises 2x10,8 @ 30
    DB pullovers 2x6,10 @ 60,75
    DB front raises 1x10 @ 30
    bar shrugs 2x6.10 @ 135, 185

    total volume 17780
    total sets 14
    rep range 5-10


    17-Feb neutral-grip chins, 220 BW 4x6 @ 245
    DB shoulder press 3x8 @ 70
    DB rear delts 2x12 @ 30
    elbows out tri ext 2x10 @ 50
    DB curls 1x10 @ 50
    machine flyes 1x7 @ 150

    total volume 14730
    total sets 13
    rep range 6-12


    20-Feb DB rows 4x8,6,6,6 @ 120
    DB bench 3x8 @ 110
    DB pullovers 2x6 @ 85
    DB side raises 2x10 @ 30
    hang high pulls 1x10 @ 135
    cable rotators - up 2x10 @ 5
    cable rotators - down 2x10 @ 10

    total volume 9150
    total sets 12
    rep range 6-10



    I dropped a set of raises in favor of some rotator cuff stuff, which I'll keep doing. Also, abs are going to have to get in there at some point.

  3. #3
    back at it Beast's Avatar
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    Looks good to me. I'd substitute rack pulls or BB rows for the DB rows, personally, but I take it they are too taxing on your knee. I think I would work shoulders directly every other workout, too.

    D 435 / S 340 / B 305

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  4. #4
    Senior Member Doobs's Avatar
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    I can put BB rows in there because it's not that much weight, but rack pulls would be too much.

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