3 Day Upper Body Focused Routine

Workout A

Bench Press  2-3x3-5

Row  2-3x3-5

Shoulder Press 2-3x6-8

 Pull Up or Lat Pulldown  2-3x6-8

Workout B

Squat  2-3x3-5

Straight Leg Deadlift or Leg Curl  2-3x6-8

Calf Raise  2-3x6-12

Abs  2-3x10-20

Workout C

Shoulder Press  2-3x3-5

Weighted Chin Up  2-3x3-5

Bench Press or Dips  2-3x8-12

Row  2-3x8-12

Add in a couple sets of bicep curls and tricep extensions on either the lower body day or at the end of upper body days, but not both. Don't go overboard.

Frequency

Probably best to do 3 days per week, with at least 3-4 days between upper body workouts. Placement of workout B between workouts A and C is pretty flexible.

Example: Mon-A, Wed-B, Fri-C

               Mon-A, Tues-B, Thurs-C

               Mon-A, Thurs-B, Fri-C

              And many other possibilities. It's very flexible.

Who is this best for?

-Beginners/Intermediates with abnormally large/strong legs who need more focus on upper body work

-Bros

-Intermediates involved in lower body intensive cardio during the week