Upper Workout PDF - DPF PDF

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UPPER%WORKOUT%

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JEREMY ETHIER’S

“UPPER” W O R K O U T ! !

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UPPER%WORKOUT%

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//%WEEKLY%ROUTINE% % MONDAY%–%UPPER% TUESDAY%–%LOWER% WEDNESDAY%–%REST% THURSDAY%–%UPPER% FRIDAY%–%LOWER% SATURDAY%–%REST% SUNDAY%-%REST% ! ! ! !

This%upper/lower%split%is%designed%to%be%performed%4x/week.%The% upper%body%workout%featured%in%this%PDF%can%be%used%for%one%of% the%“upper”%days.%I%will%provide%recommendations%for%the%other% “upper”%day%as%well.%% !

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UPPER%WORKOUT%

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//%UPPER%BODY%WORKOUT% (INTERMEDIATE/ADVANCED-VERSION)% %

EXERCISE%

SETS% REPS%

REST%

Incline Dumbbell Press* Chest Supported Row*

4 3

6-10 2-3 minutes 8-10 2 minutes

Overhead Press* Pull-Ups OR Lat Pulldowns* Incline Dumbbell Curls

3 3 2

6-10 2-3 minutes 8-10 2-3 minutes 8-12 2 minutes

Overhead DB Extensions (on incline bench) Kneeling Facepulls or High to Low Chest Flies (optional exercise)

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10-15

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10-15 1-2 minutes

2 minutes

*APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 9) % % % %

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UPPER%WORKOUT%

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//%UPPER%BODY%WORKOUT%(BEGINNER-VERSION)% %

EXERCISE%

SETS% REPS%

REST%

Incline Dumbbell Press* Chest Supported Row* Overhead Press*

4 3 3

6-8 2-3 minutes 8-10 2 minutes 6-8 2-3 minutes

Pull-Ups OR Lat Pulldowns*

3

8-10

2 minutes

*APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 9) % % % % % % % % % % % % % !

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UPPER%WORKOUT%

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//%EXERCISE%TIPS% !

Incline%Dumbbell%Press%  Before!starting!the!lift,!ensure!that!your!scapula!is!retracted!back!and!keep!it!this! way!throughout!the!lift.!Think!about!pulling!your!scapula!back!and!down!towards! your!feet.!When!you!press!the!weight,!your!chest!should!always!be!sticking!out! more!than!your!shoulders!and!don’t!let!your!shoulders!round!forward.!There! should!be!a!slight!arch!in!the!lower!back!throughout!the!lift.!This!will!not!only!help! with!chest!activation!but!also!help!to!prevent!future!shoulder!injuries.!! !

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UPPER%WORKOUT%

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Chest%Supported%Row% % One!easy!way!to!do!these!is!by!setting!up!an!incline!bench!and!laying!with!your! stomach!on!the!bench.!Grab!a!barbell!or!any!weighted!bar,!and!pull!the!weight! towards!your!chest.!Think!about!“pulling!with!your!elbows”!and!retracting!your! scapular!back!as!you!pull!the!weight.!Also,!focus!on!keeping!the!upper!traps! relaxed!rather!than!shrugged!up!towards!your!neck!as!you!perform!the!pull.! %

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UPPER%WORKOUT%

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Standing%Overhead%Press% % Proper!form!with!the!overhead!press!begins!with!the!set!up.!! ! 1) Setup:!Stand!with!the!bar!on!your!front!shoulders.!Use!a!hand!grip!slightly! wider!than!shoulder-width.!The!key!is!to!ensure!your!wrists!are!straight!and! your!forearms!are!vertical!when!the!bar!is!in!the!starting!position!–!so!the! grip!width!will!vary!based!on!the!individual.!Keep!your!legs!slightly!flexed.! 2) Preparing%the%Press:!Engage!your!core!by!contracting!your!abs!slightly! (think!about!as!if!someone!was!about!to!punch!your!stomach)!and!squeeze! your!glutes.! 3) Press:!Take!a!deep!breath,!hold!it,!and!then!press!the!bar!up!in!a!vertical! line.!You’ll!have!to!ensure!your!head!is!not!in!a!protracted!position!in!order! to!do!so.!And!then!once!the!bar!passes!the!top!of!your!head,!you!can!stick! your!head!through!(“look!through!the!window”)!to!allow!the!bar!to!be! directly!over!your!head!in!the!finishing!position.!Try!not!to!use!momentum! with!your!legs!(since!this!is!a!strict!overhead!press!and!we’re!trying!to! mainly!target!the!shoulders).! 4) Return:!Bring!the!bar!to!your!shoulders!after!each!rep!while!exhaling.! !

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% Pull%Ups%/%Lat%Pulldowns% !

Keep!the!upper!traps!depressed!as!you!pull!up.!Don’t!let!your!shoulders!round! forward!especially!as!you!get!to!the!top!position.!Think!about!“pulling!with!your! elbows”!to!increase!lat!activation.!I!suggest!using!an!overhand!thumbless!grip!a! little!wider!than!shoulder-width.!The!same!applies!for!lat%pulldowns.%% !

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//%PROGRESSIVE%OVERLOAD%SCHEME% ! The!exercises!I!have!placed!an!asterisk!(*)!beside!(in!this!case!just!the!standing! overhead!press),!means!you!want!to!put!a!priority!on!those!exercises!when!it! comes!to!progressive!overload.!The!scheme!we!will!use!is!called!a!“double! progression!method”,!and!is!as!follows:! ! “If%the%rep%range%provided%is%let’s%say%6-8%reps,%once%you%can%comfortably% perform%3%sets%of%8%reps%with%a%certain%weight,%increase%the%weight%(e.g.%5% lbs)%next%week%and%try%to%perform%3%sets%of%6%reps%with%this.%If%you%fail,%drop% the%weight%down%again%but%if%you%succeed%then%you%keep%trying%to%improve% until%you%get%to%3%sets%of%8%reps%again%with%the%heavier%weight.%At%this%point% you%repeat%the%cycle%by%adding%weight%again%and%going%back%down%to%6% reps.”% ! Exercises!with!a!*!beside!them!mean!you%want%to%focus%on%doing%this%with%those% exercises%the%most,!and!strive!to!improve!every!single!week.!Exercises!without!a!*! you%still%want%to%increase%reps%and%weight%with%overtime,%which!you!can!do! naturally!as!you!feel!your!strength!improving!with!them,!but!place!a!priority!on! improving!the!exercises!with!a!*!as!these!exercises!will!contribute!the!most!to! overall!muscle!and!strength!gains.!! ! You!will!be!able!to!do!this!successfully!and!progress!well!by!using!this!scheme.! However,!keep!in!mind!that!the!rate!of!your!progressions!will!slow!down! overtime.!So!don’t!be!discouraged!if!eventually!you’re!only!able!to!progress!by!a! rep!or!two!each!week!(or!simply!able!perform!the!same!reps!but!with!better! form).! ! !

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//%EXERCISE%ALTERNATIVES% Here,!I’ll!suggest!some!alternatives!for!each!exercise!listed!in!the!above! workout!so!that!you!have!something!to!work!with!for!your!second!upper!body! day!during!the!week.!! ! 1) Incline!Dumbbell!Press! - Flat!bench!press! - Incline!barbell!press!(prioritizes!upper!chest)! - Dips!(prioritizes!lower!chest)! - Decline!bench/dumbbell!press!(prioritizes!lower!chest)! ! 2) 3) -

Chest!Supported!Row! Barbell!row! T-Bar!row! Seated!row! ! Standing!Overhead!Press! Seated!dumbbell/barbell!press! Arnold!press!(dumbbells)! Lateral!raises!(cables!or!dumbbell)!

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Pull-Ups! Chin-ups! Lat!pulldowns! Straight-arm!pulldowns!

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