NO BULLSH*T UPPER BODY WORKOUT
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HERE’S THE FULL UPPER BODY WORKOUT:
– 25 minutes: Clean & Jerk Technique Work (Complex)
– 2×6 Push Press (variation – OHP)
– 5×5 Bench Press
– 3×12 BarBell Row
REP GOAL CIRCUIT:
Chin-Ups (30 reps)
Incline bench press (30 reps)
Face pulls (40 reps)
Ab Rollout (30 reps)
**make sure you’re progressing in weight, reps, or sets for the following week you do this exercise**
** OR CHECK OUT MY FREE 4-WEEK HYPERTROPHY WORKOUT **
TECHNIQUE NOTES for movements
– Set the shoulders
– Press into the feet
– squeeze the back
– bring the bar into the belly button
My friend Mark was here during this workout and I had a choice of row variation. He told me chins which is a, great bicep and back movement, if you want to take the Khloe Kardashian focus and be a complete bad ass, then do this. You can also do an inverted row chin up, or try chin-ups with banded assistance.
– Focus on lower body and pushing the hips slightly forward
– Squeezing the butt to take the movement out of the lower body
As opposed to the Khloe workout, we’re going to focus in on as much isolation here as possible so that we’re getting a solid back workout and not using any lower body movement to help us out.
First I’m doing some clean and jerk work. This is something that I work on in my off-season for fun and to break up training and focus on technique outside of my specific sport. Right now my program calls for snatch work once a week, and C&J work once a week. This is not an ideal program for someone interested in weightlifting seriously, but a nice distraction for myself. If you’d like, feel free to cut out C&J work out of this workout.
When thinking about exercise selection and order, think about what movements require the most technique proficiency in regards to when you do them in the workout. For me, clean and jerk is my least efficient movement, and was performed first because it requires the highest level of skill and concentration, and is the most affected by fatigue.
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