Strong legs, Weak upper body.

[hotandspice]

Hi! I am a 15 year old asian from Australia.
I've been working out since I was 13.
My problem is that I have really strong legs but weak arse upper body.
My workout usually involves, this twice a week
Day one In this order
Squats. 12/10/8/6 reps. around the 280 pound area on the last reps
Dead lift. 4 time 5 around 280 pounds as well
Cleans, then front squat. 4 times 5 for 140 pounds.
Incline flys with 35 pounds on each hand, 4 sets of 8
Incline bench with about 40 pounds on each hand, 4 sets of 8
shoulder press with 40 pounds on each hand. 12/10/8/6
Bench row/ seated row 12/10/8/6. 110 pounds

Now, I must mention that I am 6 foot and weigh close to 176 pounds.
I ALWAYS get the full range of motion on my exercises.

SO as you can see my upper body isn't very strong. Is it an age thing? Is it an ethnic thing? Or is it the order in which I do my exercises

[monkeyfrogO.O]

drop the incline flys, put the rows between the incline bench and shoulder press.

you could also do all of your upper body exercises first if you wanted to make them your priority

[chazzy1864]

drop the incline flys, put the rows between the incline bench and shoulder press.

you could also do all of your upper body exercises first if you wanted to make them your priority

^ This.


I don't approve of your order or layout at all. I'm also willing ot bet that your squat ROM is partial.

[canlift]

Need video of squats... but i also would be surprised if they're ATG

[lift4sport]

Maybe your upper and lower body recover at different rates - you might find success splitting them up into different days (like an upper day, lower day, rest, upper day, lower day, rest, rest, repeat).
Worth a shot. Find it strange that you can only press 5lbs more per hand than you can fly, for the same sets/reps. I would move presses first - you might be pre exhausting your chest etc.

[hotandspice]

^ This.


I don't approve of your order or layout at all. I'm also willing ot bet that your squat ROM is partial.

I am not doing 280 pounds for all the reps, only the final set.
I have my quads parallel to the floor wuen I squat, any lower then my back rounds. Is this the full range of motion?

[hotandspice]

Need video of squats... but i also would be surprised if they're ATG

Ill provide a video,soon, but what are you looking for?

[chazzy1864]

I am not doing 280 pounds for all the reps, only the final set.
I have my quads parallel to the floor wuen I squat, any lower then my back rounds. Is this the full range of motion?

If that is actually parallel (many people think they hit and stop high), then it is enough ROM. It is the Full ROM you can do safely due to inflexibility or technique issues.


If you get a side video of your squat, it would solve any speculation and also might be able to see if your rounding is form or flexibility related.