Monday - Upper Body (Pump)
A Facepulls To Forehead
SetsxReps@Rest: 3x15@60s
Tempo: Controlled. Pause in the fully shortened position for a split second. (See video)
Set Notes
- Perform 1 warm up set to get the right weight.
- Straight set scheme:
- Same weight for all work sets. Get a good pump without compromising form.
Form Notes:
- Start in a 1/2 kneeling position. Cable in-line with chin.
- Squeeze glutes and brace abs to stabilise the spine.
- Take an overhand grip of the rope.
- Drive the elbows back, then the wrists until they are in-line with the upper arm (like a double-bicep pose).
- Finish with the middle of the rope in-line with your forehead.
- Pause for a split second.
- Reach forward and repeat.
B1 Push Ups
Add load if you can (such as a band or plate - see end of video)
SetsxReps@Rest: 3x10-12@60s
Tempo: 3 seconds down. Pause for a slit second. Push up. (See video)
Set Notes
- Perform 2 warm up sets of 5.
- Straight set scheme:
- Same weight for all work sets, all 1-2 reps shy of failure.
Form Notes
- Start in a plank position - Glutes squeezed, abs braced and hands screwed into ground (so the elbow pits face forward not inward)
- Pull your body down slowly - ensure that the elbows track close to the body, not flared out to the sides.
- Hold the bottom position for a slit second before pressing your body back up.
B2 TRX Row
(Scale the set up to your ability - see end of video for an easier version)
Alternative exercise if you don't have a suspension trainer: Chest supported dumbbell row.
SetsxReps@Rest: 3x10-15@60s
Tempo: Pull for one second. Hold for a split second. Lower for two seconds. (See video)
Set Notes
- Perform 1-2 warm up sets of 5.
- All work sets 1-2 reps shy of failure.
Form Notes
- Start in a perfect straight line - shoulders, hips, knees, ankles stacked. Glutes and abs engaged.
- Palms face down and twist to face inwards as you pull....
- Drive the elbows back and lead with your chest.
- Pause for a split second at the top - shoulder blades squeezed together and elbows in-line with your body.
- Lower body slowly until arms are straight.
- Repeat.
C1 Squeeze Press
SetsxReps@Rest: 3x12@60s
Tempo: Controlled speed. one second up. one second down. (See video)
Set Notes
- Perform 2-3 warm up sets.
- Straight set scheme:
- Same weight for all work sets, all 1-2 reps shy of failure.
Form
- Start on a slightly inclined bench (first notch)
- Squeeze DB's together over your chest.
- Push DB's up and contract the pecs hard.
- Pull DB's down engaging the back muscles.
- Always keep the wrists in-line with your elbows.
C2 Stretch Pulldowns
Sets/Reps/@Rest: 3x10@60s
Tempo: Pull down for 1 second. Pause for 1 second. Reach up for 3 seconds. (See video)
Set Notes
- Perform 2-3 warm up sets.
- Straight set scheme:
- Same weight for all work sets, all 1-2 reps shy of failure.
Form
- Set up two D handles on a cable column and sit on the floor with you back flat and chest tall.
- Hold the handles with a neutral grip - palms facing each other.
- Drive elbows down until they are in-line with the torso aim for the lower chest. Lean back slightly and keep the chest proud as you do this.
- Straighten arms slowly and lean forward to get a deep stretch in the lats.
D1 Prone Bicep Curls
SetsxReps@Rest: 3x12@60s
Tempo: 1 second up. Pause. 1 second down. (See video)
Set Notes
- Perform 2-3 warm up sets.
- Straight set scheme:
- Same weight for all work sets. Don't go too heavy. Get a good pump.
Form
- Set a bench to a 30 degree incline.
- Lay chest down, head extending over the edge.
- Arms hang below shoulders - palms up.
- As you perform the curls, keep the upper arms fixed. Don't let the elbows track back or forward.
- Contract hard at the peak contraction. Lower under control.
D2 Dual or Single Rope Pushdown
SetsxReps@Rest: 3x15@60s
Tempo: 2 seconds up. 1 second down. 1 second pause in the contracted position. (See video)
Set Notes
- Perform 2-3 warm up sets.
- Straight set scheme:
- Same weight for all work sets. Don't go too heavy. Get a good pump.
Form
- Set up two ropes (for the double) or one single rope on a cable machine (as demonstrated in the video).
- Stand back and hinge at the hips.
- Pull the elbows back in-line with the torso - keep the back engaged.
- Extend elbows and achieve full lock out.
- Bend elbows fully and repeat.
- Keep the elbows fixed in-line with the torso at all times.
E Prone Rear Delt Raises
SetsxReps@Rest: 3x15@45s
Tempo: 1 second down. 1 second up. Pause for a split second at the top. (See video)
Set Notes
- Perform 1 warm up set to find the right weight.
- Straight set scheme:
- Same weight for all work sets. Don't go too heavy. Get a good pump.
Form
- Lay face-down on an incline bench (About 30 degrees).
- Maintain a very slight bend in the elbow throughout.
- Raise the DB's, keeping hands in-line with the shoulders.
- Pause at the top with a straight line between shoulder, elbow and hand.
- As you lower the DB's, finish with hands in-line with shoulders. If you go too close together, you will end up using momentum which is NOT what we want.