Upper Body

[ashley]

Hey there hope this maybe of some use to you all, thanks, ashley

Workout 1 (upper body size/strength)
1.Horizontal Push super set Horizontal Pull
Bench Press s/s Bent Over Row

2. Horizontal Push super set Horizontal Pull
Incline DB Bench Press s/s DB One Arm Row

3. Horizontal Push super set Horizontal Pull
(BW blitz – progressive max out)
Fat Man’s Chins s/s Hindu Push ups

Workout 2 (upper body size/strength)
1. Vertical Push super set Vertical Pull
Military Press s/s Weighted Chins

2. Vertical Push super set Vertical Pull
Seated DB Shoulder Press s/s Hammer High Row

3. Vertical Push super set Vertical Pull
(BW blitz – progressive max out)
Rope Chins s/s Hand Stand Push ups

Week 1: exercise combination 1 – 4 x 6, combo 2 – 4 x 6, combo 3 – 3 sets of maximum reps

Week 2: exercise combination 1 – 5 x 5, combo 2 – 3 x 8, combo 3 – 4 sets of maximum reps

Week 3: exercise combination 1 – 6 x 4, combo 2 – 2 x 12, combo 3 – 5 sets of maximum reps

Stay with the same exercsies for the entire 3 week block then change the movements and commence the progressions again,cheers, ashley

[Author]

Posts