Advice of my upper body workout

[emmanuelaugustino]

So I have made a plan for upper body day. I honestly not sure if it's good or not and wanted your guys advice on if it's good workouts for upper body or not.

Warm-up: 10 minutes of light cardio (e.g., rowing machine/cycling)

incline dumbbell press: 3 sets of 10 reps (8kg)

Single-Arm Dumbbell Rows: 3 sets of 10 reps (8kg)

Chest Press: 3 sets of 10 reps (20 to 25kg)

Lat Pulldowns: 3 sets of 10 reps (20 to 25kg)

Bicep Curls: 3 sets of 15 reps (8kg)

Wrist lift: 3 sets of 15 reps (8kg)

Shoulder Press: 3 sets of 10 reps (20 to 25kg)

 

[lincolnb]

@emmanuelaugustino Here is what I would do instead:

Warmup: 5 minutes cycling + 10 minutes light resistance band upper body warmup. + 2 sets warmup for each exercise

Incline DB press: 3 sets of 6-8 reps

Bent over barbell rows: 3 sets of 6-8 reps

Chest press machine: 3 sets of 8 reps

Lat pulldown: 3 sets of 8- 10 reps

Cable or machine lat raises: 3 sets 10-12 reps

Bicep curls : 3 sets 8-10 reps

Triceps rope pushdowns: 3 sets 8-10 reps

Try to increase the weight everytime you manage to get to the higher range of reps and do the low range with the new weight until you get to the higher range and increase etc

 

[emmanuelaugustino]

@lincolnb Ah brilliant thanks for the comment. Just wondering with the bent over barbell raice is there any difference from the bumbell row? And would you way a rowing machine would be good for a warm up?

 

[lincolnb]

@emmanuelaugustino Up to you but I personally got more back development from barbell rows
Yeah sure the rowing machine is good instead of cycling

 

[emmanuelaugustino]

@lincolnb Yeah fair doos. I'll give it a go next time. Again thanks for the advice

 

[robby06]

@emmanuelaugustino Today, I had what I consider an excellent upper-body workout—maybe the best combination yet. I did miss biceps, but not much else. Here's the workout:

• Superset of sitting overhead press, rear delt machine, and barbell shrugs: 5 sets of each with increasing weight.
• Overhead press: 12, 10, 8, 6, 4 reps
• Rear delt machine: 15, 12, 10, 8, 6 reps
• Barbell shrugs: 25, 20, 18, 15, 12 reps
• Then, I did a superset of all three bench presses: incline, flat, and decline. 3 sets of each with increasing weight.
• Bench presses: 8, 6, 4 reps
• I finished with weighted dips followed by weighted pull-ups: 3 sets each.

Can anyone spot any muscle groups I missed besides biceps?