This is the template I suggest you use for your summer lifting. You can also download a pretty PDF of the same info here.
You get to choose what exercises you want to use. You should rotate exercises every 3-4 weeks. I suggest you stick to pullup variations for your max effort upper body exercise.
As always, do a dynamic warmup before you lift. You should try to arrange your lifting schedule so you play Ultimate on your upper body days.
Is there a good alternative to the weighted chinup. I'm in the gym alone a lot so I don't have someone to load me with a dumbbell.
ReplyDeleteYou could try sternum chinups. There's no way you can move a bench to the chinup bar?
ReplyDeleteOr just do something benchy for your first exercise, and do unweighted chinups for the second. Not ideal, but not that big a deal.
ReplyDelete