Rate my upper body workout
Wide Grip Cable Row 5x5
alternating with Dumbell Bench Press 5x5
Assisted Pull Up 5x5
alternating with Dips 5x5
and then Dumbell shoulder press 3x10
I just started going to the gym and this is kind of a hybrid of stronglifts 5x5 and Nate Greene's built for show workout. I'm really out of shape and had to use 175 pounds assistance on the pull up and 100 pounds on the dips (I weigh 300 pounds). I use pretty high weights with everything else and am completely drained by the time I'm done.
Anyweighs I'm just wondering if anyone has any thoughts on this or if they see something I can adjust to hit some muscles that I may be missing.
It sounds like a good start, the rows and bench is a solid combo for your middle-to-upper back and solid pec foundation. The dynamic pull-up to dips is something I do also, really burns me out and I love it. Overall, most of the major muscles are being hit and the minors are being semi taken care of for the time being (delts, shoulders will be hit by being support beams).
My question is are you supersetting when you say alternating, as in doing one set of cable rows then immediately going to do the set of dumbell bench press?
I would start out traditionally.
3 exercises for each 4 sets (10-8-8-6)
Alternate bars/dumbbells by week (Bench/curls/shrugs/rows)
Cardio 3-4X a week and ketogenic diet will cut that weight.
Lower the weight for the first few weeks to get the form then start adding. When you plateau, switch routines.
That should be a start.
I would lose the assisted pullups and learn regular bodyweight pullups
to original poster..
what are your goals?
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