Blog 12 :: Upper Body Workout

This ones designed to get as much volume in as possible in order to overload the chest, triceps and back.

if your arm don’t feel like they have carpets under them for a day or two something was done incorrect!

A1: Incline barbell bench Press )45 degree incline)

Sets: 5

Reps: 8 – 10

Tempo: 5010

Rest 75 Seconds

A2: Pull ups

Sets: 5

Reps: 4-6

Tempo: 3014

Rest 75 seconds

B1: Decline DB Press neutral grip

Sets: 4

Reps: 10 (1 and 1/4 reps) (complete a full rep come up a quarter drop back down and push up fully = 1 REP)

Tempo: 3010

Rest: 60 seconds

B2: Bent Over DB Row Neutral

Sets: 4

Reps 10 (10 1/4 reps)

Tempo: 3010

Rest: 60 Seconds

C1: Bicep curl (rope handle)

Sets: 3

Reps: 12 + 10 + 8

Rest: 30 Seconds

(Do the 12 drop the weight and do the 10 drop the weight and complete 8)

C2: Tricep Push Down (rope handle) Turn little fingers out at the bottom or the rep

Sets: 3

Reps: 12 + 10 + 8

Rest: 30 seconds

(Do the 12 drop the weight and do the 10 drop the weight and complete 8)

Was questioning whether or not I should expose you too show much in one session, but then I realised you only live once. (o and its not my arms!)

I would get some straws for the house!