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Upper Body Workout With Limited Equipment | Chest, Delts & Back

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MikeThurston
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Published on 14 Apr 2020 / In Sports

Training Programmes - https://mikethurston.co.uk/

When on my travels to Austria I was in a position where the nearest gym to me only had limited equipment - A barbell, dumbells up to 10kg, some plates and a EZ bar. This routine shows you how you can make the best of the tools you have at your disposal.

Upper Body Chest/Delts/Back Routine:

A1 - BB Bench Press (Reps - 10-12, Tempo - 3011)
A2 - Bent Over Supinated BB Row (Reps - 10-12, Tempo - 3011)

4 Sets, 80 seconds rest

B - Overhead BB Press (Reps - 8-10, Tempo - 2110)

4 Sets, 60 seconds rest

C1 - Seated DB Lateral Raise (Reps - 10-12, Tempo - 3010)
C2 - Flat Press Ups (Reps - 12-15, Tempo - 2010)

4 Sets, 80 seconds rest

D - Incline DB Side Lateral Raise (Reps - 10-12, Tempo - 3010)

3 sets, no rest between arms

E - Incline Bench Pronated BB Row (Reps - 10-12, Tempo - 3111)

3 Sets, 60 Seconds rest

F1 - Seated DB Lateral Raise (Reps - 10-12, Tempo - 3010)
F2 - Flat Press Ups (Reps - 12-15, Tempo - 2010)
F3 - Overhead BB Press (Reps - 8-10, Tempo - 2110)

3 sets, 60 seconds rest

Example of 2010 tempo:

2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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