Recommendations for upper body routine

[CatoCensored]

I've been doing a push-pull split for a while now, and I'm wondering if I need to change up my routine or add anything. Basically, what I do now is:

Push days:
Flat Dumbbell press
Incline dumbbell press
Seated dumbbell tricep extension
Shoulders (either side raise or seated press)

Pull days:
Dumbbell curl
Dumbbell row
Shrugs

Typically, I do 5 sets of 10 reps for each excercise. I'm limited in what I can do because I only have dumbells-- I need to get an ez bar. What do y'all do? Do you do multiple bicep exercises on one day?

Thanks brethren

[Hudd]

That's a good foundation.

I would add dips on your push day and chins on your pull day.

I personally do 3-4 exercises per body part. Let's take biceps for example:

I do barbell curls, preacher curls, alternate dumbbell curls, and hammer curls. It's best to challenge your muscles by hitting them in different ways.

I like to cycle in the "Thomas Jane Punisher" routine...it's a great overall program (just ignore the twice-a-day stuff). It is very good to change up your routine, not just with different programs but also mixing the order of exercises as well as training parts. Always leave your body guessing.

[CatoCensored]

I do barbell curls, preacher curls, alternate dumbbell curls, and hammer curls. It's best to challenge your muscles by hitting them in different ways.

Not all in one session, right?

[FromJewToDust]

Squat 3x a week

[Hudd]

Not all in one session, right?

In my case, yes (chest and biceps day)

[Lampshadeburg]

Your back and bicep day is a little short. Definitely get some kind of bar so you can hit your back more effectively by means of bent over rows. A pull up bar would add to it as well.

The answer is always yes when someone asks if they should change their routine. Like @Hudd said, always keep your body guessing.

I'm not big swoll, but I like to do 3 or 4 compound lifts and 1 or 2 isolation exercises. For instance I'll do 3 bench variations, dips, and a tricep exercise. Sometimes I'll do flys, or skip decline, both of which aren't super effective anyway. For back and biceps I'll do two rowing exercises, two lat pull down exercises, and one bicep exercise. Shoulders and legs follow a similar pattern.

All of this offers a lot of variation and options; machines with different grips, hammer strength or cable machines, dumbbells, barbells... it's easy to modify and pretty basic.

[ns20004]

Yes great tip

[FromJewToDust]

The bro split is good if you use roids or have amazing genetics. For normal people like me, we need to lift heavy, doing compound movements like the squat, dead, strict overhead press to gain any traction on the goal of getting bigger. Once you're big, ya toss in some curls and skullcrushers etc but until you have a base you will just stall out and get frustrated. If you can't squat 405lbs and you're doing curls you need to reassess what you're doing.

[ns20004]

Biceps and triceps are pretty small muscles and don't take much to activate them. I usually don't do too much, maybe 2 tri/bi exercises a day. I find them to be better if I do higher reps with lower speed and medium weight, I feel the pump then.

[Kratos]

Chest and bi day? Pointless.

You work your triceps when you do chest day. Once you're done on chest, carry on with your tris.

Same with back. As you work your back, you're working your biceps as well at the same time. Once back is done, do your isolation of bis.

It should be chest and tris
and
Back/bis days.

[ns20004]

Yep, exactly what I do

[Lampshadeburg]

I think the idea is that you can hit your triceps harder on a seperate day than chest. Same goes for biceps. Do them on a day other than back so you can go all out. I don't know if there's any truth to it.

[ns20004]

You would be hitting them hardest on those days because you are already hitting them secondarily with your bigger lifts.

I guess they would be fresher on alternate days for more exercises but you need time for your muscles to recover.

Duno, this is just what I do. Everyones body is different.

[CatoCensored]

Interesting. I never thought about it like this-- I just assumed one did the curls and presses and whatnot. I'll look into it. Thanks

[Hudd]

Like I said earlier, I change it up. Sometimes I work complimentary parts, sometimes I work opposing parts, some times I do full body training, sometimes I lift heavy, etc.

There is no single perfect routine. That's the beauty of sharing info: the more you know, the more options you have. There are many different combinations of body types, ages, nutritional requirements, energy levels, goals, etc.

I'm not telling anyone definitively what to do because there is no perfect formula. Your body needs to be challenged and your body needs to never be comfortable.

So in the context of a complementary muscle grouping routine (chest and bis, back and tris, etc), it's the polar opposite of pointless.

[Kratos]

If you were to do your bis on chest day, you aren't getting the full benefit if you were to work your triceps.

Then when it comes to doing back day, your bis won't be 100% because you smashed them on chest day.

[Kratos]

Read my post above to why it's pointless.

Your muscles won't have time to recover from the day that you shouldn't have worked them. You won't get the rest needed and you won't be able to put in the 100% you need to grow and become stronger.

[Lampshadeburg]

That's what I'd be worried about. Like if I did triceps on Tuesday, then on Thursday they wouldn't be fully recovered so my chest excersises would suffer.

[Kratos]

Exactly.

These routines have been set by body builders, strength and conditioning guys for years. They haven't changed much because they work.

I'm just here to help brothers out. If people like to do routines that don't make as many gains and take longer, then that's their choice/loss.

[Hudd]

So you're telling us that there is only one way to lift...

Let's agree to disagree on that.