What should I train on upper body day?

10 Impactful Exercises You Should Do On Upper Body Day

  1. Push-ups (3 sets x 20 reps)
  2. Incline Dumbbell Press (3 sets x 20 reps)
  3. Peck Deck (3 sets x 20 reps)
  4. Lat Pull-down (3 sets x 20 reps)
  5. Seated row (3 sets x 20 reps)
  6. Deadlift (3 sets x 20 reps)
  7. Overhead Press (3 sets x 20 reps)
  8. Side Raise (3 sets x 20 reps)

Can you do circuit training with weights?

You’ll need weights heavy enough to build strength and muscle. The dumbbells should be heavy enough so that you can only do 10 to 12 repetitions of the upper body exercises. Select weights that you can stick with for the complete circuit once you start.

How many sets should I do for upper body workout?

The Optimal Volume Per Upper Body Workout This means you’ll be aiming to do the following in each of your two upper body workouts: Chest: 5-10 sets per workout. Back: 5-10 sets per workout. Shoulders: 2-5 sets per workout.

How do you structure an upper day?

How to Set Up Your Upper Body Workouts

  1. Horizontal Push (e.g. dumbbell press)
  2. Horizontal Pull (e.g. seated row)
  3. Vertical Push (e.g. OHP)
  4. Vertical Row (e.g. pull ups)
  5. Accessory Movements (biceps, triceps, etc.)
  6. Best Incline Setting.
  7. Other Exercises.
  8. Journal of Sports Science and Medicine Study.

What is the most effective upper body exercise?

Best Upper Body Exercises

  1. Push-Up.
  2. Hang Clean.
  3. Dumbbell Pullover.
  4. Strict Press.
  5. Lat Pulldown.
  6. Bear Crawl.
  7. Inverted Row.
  8. Overhead Triceps Extension.

How do you combine circuit training with weight training?

Set up workouts based on a specific duration for each exercise (about 45-90 seconds) and the desired amount of rest time (less is best) between circuits. Break workouts into two circuits, one with a focus on upper body exercises and the other on lower body exercises.

Is it OK to do circuit training every day?

Since circuit training is a particularly high-intensity workout that pushes your entire body to its limits quickly, it shouldn’t be done too many times a week. Two or three times a week is a good benchmark to aim towards.

How do you structure a circuit workout?

We have six steps you need to follow in order to build your perfect circuit training routine.

  1. Step 1: Pick your time limit or choose the number of rounds.
  2. Step 2: Pick an upper-body exercise.
  3. Step 3: Pick a lower-body exercise.
  4. Step 4 – Pick a compound exercise.
  5. Step 5 – Choose a sprint for one minute.
  6. Step 6 – Rest.

How should I split my upper body workout?

In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.