Welsh power house
New member
I have two days a week for strength training with weights, i am also training once a week doing sprints at the track and training with my rugby team.
My current weight days are monday and friday. On the monday i am totally aiming the weigths at upper body muscle groups and i do quick lifts and squats on the friday.
Here is my monday routine, i want to add strength and size to my chest, arms and back......i hit everything else on the friday.
Bench press: 1 sets of 2-3, 2 sets of 3-4, 2 sets of 4-6, 2 sets of 8-10
Close grip bench press: 4 sets of 5-8
Barbell rows: 3 sets of 6-8
D/b rows: 3 sets of 6-8
D/b curls: 3 sets of 8-10
Is the above enough to stimulate strength and mass gains, just one upper body day a week? Thing is, i have not got much time to train upper body more.....my shoulders, traps and triceps get worked from the friday sessin which is:
Power cleans: 4 sets of 5 reps
Clean and press: 4 sets of 5 reps
High pulls: 4 sets of 5 reps
Barbell shrugs: 4 sets of 10-15 reps
Squats: 4 sets of 10 reps
Any advice would be great
My current weight days are monday and friday. On the monday i am totally aiming the weigths at upper body muscle groups and i do quick lifts and squats on the friday.
Here is my monday routine, i want to add strength and size to my chest, arms and back......i hit everything else on the friday.
Bench press: 1 sets of 2-3, 2 sets of 3-4, 2 sets of 4-6, 2 sets of 8-10
Close grip bench press: 4 sets of 5-8
Barbell rows: 3 sets of 6-8
D/b rows: 3 sets of 6-8
D/b curls: 3 sets of 8-10
Is the above enough to stimulate strength and mass gains, just one upper body day a week? Thing is, i have not got much time to train upper body more.....my shoulders, traps and triceps get worked from the friday sessin which is:
Power cleans: 4 sets of 5 reps
Clean and press: 4 sets of 5 reps
High pulls: 4 sets of 5 reps
Barbell shrugs: 4 sets of 10-15 reps
Squats: 4 sets of 10 reps
Any advice would be great