Upper body dumbbell routine

[EightySix Four]

After doing Stronglifts 5x5 on and off for quite some time, I have ended up with quite large/cut legs but less definition up top than I'd like. Lately I've been less focused on lifting and more so on running and cycling, but I would like to use the off-days as an opportunity to work my upper body and core.

I've never been big into upper/core workouts and most of what I know comes from football off-season in high-school where I paid more attention to explosion work. The gym inside my building has some machines for upper body, but I've always felt that free weights were better, so I bought a dumbbell set off a friend of mine (5lbs to 50lbs in 5lb increments) and my roommate has a balance ball that he's fine with me using.

Does anyone have a particular routine that they like for upper/core with just dumbbells/body weight? If it matters, I'm 6'6 240lbs right now and in pretty good cardio condition. I peaked around 345 5x5 on squats when I moved and lost access to my old gym, not huge or anything, but I'm content with it.

BTW, deeko, I'll be using deekfit to keep track

 

[KoolDrew]

Just drop the frequency/volume on the lower body stuff. For example...

Mon/Fri:

Db Bench
Chins/rows
OH Press
Another chin/row

Wed:

Lunges
SLDL
Biceps/Triceps

 

[Deeko]

Sweet. Let me know if you have any issues or suggestions with DeekFit..and feel free to leave a review in the marketplace if you're so inclined.

50lbs isn't terribly heavy for dumbbells, so that will limit what you can do a little, especially for the bigger movements like bench and shoulder press. Here's a few upper body days you can do with dumbbells/bodyweight only - I'd recommend supplementing it with some sort of lower body squats/deadlifts work, but that might be hard if you don't have access to your old gym anymore.

Day 1:
bench
flies
lateral/front raise
overhead raise

Day 2:
one arm rows
pullups/chinups
curls
shoulder press