🦍U P P E R🦍
Following Monday’s lower body training is Tuesday’s upper body training!
MAX EFFORT UPPER BODY TRAINING
1️⃣ Pin press - work up to a 1 rep max
2️⃣ (Unsupported) Seated shoulder press - single arm dumbbell — 4 sets x 6 reps
3️⃣ Dumbbell rows — 4 sets x 10-12 reps X Dumbbell pullover — 3 sets x 15 reps
4️⃣ Preacher curls — 3 sets x 8-10 reps X Tate presses — 3 sets x 15 reps
5️⃣ Pallof press (cable/bands) — 3 sets x 15 reps (each side)
FINISHER — Push-ups AND Rear delt flies —as many reps as possible (AMRAP) in 60s •
I use this upper body and lower body split 2 times a week— 2 max effort days and 2 dynamic (speed) days— to get the most out of my muscles and strain them to where they can actually be stressed enough to adapt and grow!
Most of your muscles (especially the larger ones; back, legs, and chest) can be trained up to 2 times a week, if not more!
Smaller muscles; biceps, triceps, shoulders, and calves can be trained even more frequently than 2 times sometimes up to 4 times a week!
This still (depending on your split) allows for an adequate amount of rest and recovery so you can be ready to train maximally again the following week
What does your training split look like? Do you train upper and lower, “bro-split,” or some other training split?
LET US KNOW IN THE COMMENTS‼️‼️
🔒 I N and still working...💪🏾🦍 @noahb28_ @petewilliamspowerlifts @sadiemercerfit @westsidebarbellofficial @elitefts @underthebar @ant_toe @julialadewski @marclobliner @beastmodejones @alphalete @lockdownco @defrancosgym @theonlinecoach @chris_tutela @garyvee @diddy
HOW MANY DAYS A WEEK DO YOU TRAIN 📲.
@mrbrettsummers and @Joe_anklam sat down to discuss “How to Live The Fit Life” on this episode 📺.
“Training” 💪 was topic numero uno & the verdict is in...unless you’re 90-100 years old 👴🏻 you should be able to squeeze some kind of training in each day.
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The Top Line Boot Camp runs every Monday and Wednesday at 6:15pm & Saturday mornings at 10:00am!
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