Workout of the Week 15

Dynamic Effort Upper Body

Today’s session is going to be more focused on improving the overhead press. Plenty of bench programs out there already (I have a free one here btw). Some of you reading this may have shoulder issues, sub out the overhead press with a barbell for the dumbells or with bottom up kettlebells in that case. Worst case, pick a different pressing variation that doesn’t cause any pain.

As you can see below, there is a healthy amount of upper back, rear delt, and rotator cuff work prior to this session. Although it’s possible to overwork any muscle group, it’s difficult to over work the upper back. Don’t skip this warmup! It’s going to keep your shoulders healthy.

Warmup

3 Rounds no rest

Band Dislocate x 10

Band Pullapart x 20

Band Tricep Extension x 20

Chest Pull x 20

Scap Push-up x 10

Training

A1. Overhead Press 6x4 at 70-80%

B1. Bradford Press 3x8-10

C1. Tate Press 5x12

C2. Chin-up 5xMAX minimum 6 reps per set

D1. Bodyweight skull Crushers 3x15

D2. Inverted Row 3x10

D3. Dumbbell Shrugs 3x10

Core

Pick 2 ab movements, do 50 reps of each as a do or die set. This means no rest, you can take a couple breaths when needed but don’t take a long break. Do all 50, then rest 1-2 min, then do 50 of the next movement.

Bonus: If you’re int KB training, or not having the body of fresh mashed potatoes, I have a series of about 50 KB and bodyweight complexes I like to hit.

Find those by clicking here.