Workout of the Week 20

Dynamic Effort Upper Body

“Its an upper body business”

- American record holder and IPF bench press medalist Brady Stewart

Upper body session coming right at you for this week. I want you to begin the session with a wenning style warmup. Pulldowns, pushups, pullovers, just get a really good pump here. Use the pullovers to stretch the lats and your entire thoracic region. You should get sweaty and maybe a bit tired. You may even feel a bit weaker going into your session, that’s fine. It will dissipate as you get into better shape.

The bench press will be a rep range today. During warmups if you’re feeling good, go on the heavier end. If you’re feeling sluggish go closer to 77% for the sets of 4. Depending how well you tolerate volume you may be a bit gassed from the warmup. If the warmup gases you, take the hint. You’re probably not including enough conditioning or general volume in your training.

Dips and chins can be modified if you can’t perform more than 6 reps of each. If you have an assisted dip and chin machine then use those. The next best option would be to use a band for the dips (stand ontop of it with the band looped around the handles) and the chins.

As always, train hard. If you’re looking for a bigger kick in the buns I offer 2 weeks of coaching through my app free. Click here to setup a call and give that a whirl.