This video covers my most recent upper body workout. I’ve transitioned from a bro split to an upper/lower split. The new routine is upper, lower, rest (or optional rest), upper, lower, rest, then repeat. This workout was my first one back in the gym after a few days off around the holidays.
I started with lat pull-ins to establish a mind-muscle connection before the main compound movement, rows. I used an underhand grip to target the lats through shoulder extension. We did three sets of 10-15 reps, working up to 205 pounds. I wasn’t using straps, which limited the weight slightly. We finished with a drop set at 135 pounds for another 10-12 reps. Combined with the lat pull-ins, this provided a solid lat pump.
Next, I moved to lat pull-downs. I have a pre-pull-down routine to stretch the muscles and mentally prepare for the set.
Now, about the new training split. Research suggests training frequency impacts hypertrophy, regardless of weekly volume. Training a muscle group two or three times a week is likely more beneficial than once a week. However, variety and novelty are important for motivation and enjoyment, which influences effort. I’ve structured my training in blocks. Initially, I focused on the pump and feeling the muscles work, enjoying the dedicated arm day of a bro split. Now, I’ve switched to a higher frequency program to benefit from increased training frequency. I believe the novelty of a program also contributes to hypertrophy, and I want to leverage that with this new routine.
After back, I did some shoulder mobility work and then moved to dumbbell shoulder presses. I alternate between seated dumbbell shoulder presses and standing barbell overhead presses. I worked up to 90-pound dumbbells for two or three sets of 10 reps.
Then, it was on to the primary chest exercise: feet-up bench press with a flat back. I haven’t done this in a while. The load is lighter because there’s no arch and no leg drive. To target the pecs, I flared my elbows out and maintained constant tension on the bar, even during pauses. I focused on pressing straight up and down, unlike a powerlifting-style bench press. These felt great, though dumbbells might offer a greater range of motion. I worked up to 205 pounds for three sets of 10.
We then moved on to the pec deck. I recently got the idea from Josh Vogel to place a foam roller behind my back for dumbbell flyes or pec deck. This allows for greater range of motion as you retract your shoulder blades around the foam roller. Start light, as your shoulder might be in a compromised position. Once you get used to it, it’s a great way to achieve a good pump.
We followed this with lean-away lateral raises. This exercise allows me to better isolate my side delts and reduces rotator cuff involvement compared to standard lateral raises. Performing them behind my back helps maintain focus on the side delts. I supersetted EZ bar curls (sets of 10-12 reps) with bent-over reverse dumbbell flyes for rear delts (sets of 15-20 reps). This prioritizes rear delts and saves time.
Finally, we finished with overhead tricep extensions with a rope for four sets of 10-15 reps. This targets the long head of the triceps, contributing to overall arm size.
This is my first physique update in a few months, post-Christmas. I haven’t tracked calories for two months but plan to start in the new year to ensure adequate protein intake, avoid overeating, and manage my weight goals. I gained 20 pounds since my competition, going from 150 to 170 pounds. My weight stabilized naturally around 170, and I now eat intuitively, focusing on a protein intake of roughly 30 grams every 4-6 hours.
My post-workout meal consisted of turkey bacon, sausages, scrambled eggs (two whole eggs and 300 grams of egg whites) split with my partner. For Christmas, I mainly received books on philosophy, psychology, and business, and some clothing like Lululemon pants, shorts, and a t-shirt. I also got a new mini tabletop tripod, some fitness magazines, and a shaker bottle.
