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  Monday - Upper Body (Pump)

A Facepulls To Forehead

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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)

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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.

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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

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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

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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

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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

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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

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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.