This upper body workout focuses on chest and back development. It’s designed as the second upper body session of the week, fitting into a four-day upper/lower split routine. The total training volume across both upper body sessions provides ample stimulus for muscle growth, especially for those newer to training.
We begin with the bench press, aiming for three sets of six repetitions in the first week, progressively increasing reps until week three, then returning to six reps in week four with a heavier weight. The bench press is a fundamental exercise for building pec mass. Research indicates a strong correlation between bench press strength and pectoral muscle growth. We’ll utilize a wider grip and a pronounced arch to emphasize the mid-pecs.
A key element of this bench press is explosive power off the chest, lifting with maximal speed and lowering under control. Studies suggest that lifting with maximum velocity can lead to greater strength gains, even with equivalent training volume and intensity, compared to slower cadences. This holds true particularly when training sub-maximally. Pause briefly at the bottom of each rep before exploding upwards.
Next, we move to weighted wide-grip pull-ups. Perform three sets of eight reps, followed by two forced negatives on each set. Aim for a full stretch at the bottom and a full contraction at the top, bringing your chin over the bar. After the eighth rep, use a box or a partner to assist with the positive portion of the movement, then slowly lower yourself for the two forced negatives. Heavy negatives can induce greater motor unit fatigue, potentially enhancing hypertrophy. If weighted pull-ups are too challenging, begin with bodyweight or assisted pull-ups.
Following pull-ups, we perform two sets of eight to ten reps of the barbell floor press. This exercise is highly effective for triceps development and carries over to bench press strength. The floor press mimics a close-grip bench press, emphasizing triceps engagement. Start light and progressively increase the weight over time.
Unilateral cable rows are next, performing three sets of twelve reps on each side. Unilateral work helps address strength and size imbalances. Begin with your weaker side and match the reps and weight with your dominant side. Focus on driving your elbows down and in towards your sides to target the lats.
We then move on to the Arnold press, performing two sets of twelve reps. This exercise engages the rear deltoids more effectively than a standard overhead press. The standing position increases stabilization demands, further involving the side delts. This makes the Arnold press a comprehensive shoulder builder.
The reverse pec deck follows, performing two sets of ten reps each, utilizing a mechanical drop set. For the first ten reps, slouch forward to isolate the rear delts. Then, without resting, straighten your back and allow scapular protraction and retraction for the next ten reps. This engages the traps, assisting the rear delts.
We finish with triceps and biceps isolation. Three sets of rope tricep pushdowns are performed using a 20-1 protocol: seven reps in the bottom half, seven in the top half, and seven through the full range of motion. Push these sets to near failure.
Optionally, include two sets of 15 to 20 reps of constant tension preacher curls. This targets the biceps directly with higher frequency. Focus on squeezing the biceps throughout the movement, maintaining constant tension.
