2 Day Upper Body Plan

[scaryeire]

Hi

Im starting back football after a few years, so will be training twice a week and playing a match one a week. I would like to also do some weightlifting twice a week.

My question is I just want to do 2 upper body days, as my legs will mostly be used during the 3 sessions of football, I know how important legs are in a weightlifting routine, but I cant be doin hard sessions of squats, then next day trying to do football training.

So can anyone suggest a good two day routine to work upper body as best I can, im quite skinny and would like to bulk out as much as I can.

Any suggestions for best way to approach this??

Thanks

[stronglikewood]

Squats will improve you overall body strength and athleticism, and also help with upper body mass. Squat once a week, your body will get used to it, even with your 3 sessions of football.

Push/Pull

Day 1
Squat/Shoulder/triceps/chest
Day 2
Back/biceps/abs

[scaryeire]

Thanks Stronglikewood for the reply.

So would something like this be good?

Day 1
Squat 3 x 5
Bench Press 3 x 5
Shoulder Press 3 x 5
Dips 4 to failure

Day 2
Deadlifts 3 x 5
Bent over Rows 3 x 5
Bicep Curls 3 x 5
Pull Ups 4 to failure

Im 6 ft 3 very thin build 78kg, im looking to get fit which I will playing football again, but also looking to bulk up, especially upper body.

Do you think this routine coupled with football I can achieve this?
How many calories do you think i'll need so that im taken in enough to do both get fit and bulk? I dont currently eat enough calories and thats my issue.

[stronglikewood]

Yes if you eat enough and get enough sleep. Just a guess, but I'm guessing 3000kcals would be a good start. If you didn't gain any weight with that, then you'd bump it up again. That looks like a decent enough routine aswell. Make sure you are adding weight or reps each week. When you feel you aren't making progress, drop the weight, do more reps and build back up again to heavier weights.

[scaryeire]

Ok cool, thanks again for all your help

[DJP87]

You could squat and deadlift in the same session then u can do this session when u will have the most days off from football to recover. Some people say it's too hard but my experience with it is ok could rotate so you do squats first one week then deadlifts he next week