When programming a session I like to have a blend of utensils, whether that be barbells, dumbbells, kettlebells, cables and bands, a use of varying degrees of grip and plains, and lastly I tend to favour supersets as my method of choice, specifically a superset that pairs an agonist with its antagonist.
The upper body programming below, I have split into separate push and pull days (shoulders chest and triceps, and back and biceps respectively) or a singular push/pull days, each with a different method and varying utensils.
When creating a split, I recommend either implementing a single push and a single pull session a week or 1-2 total upper body sessions (push/pull), although I recommend one session differing in load and volume from the other.
VARIATION
To reduce the chance of injury, plateauing and mental burnout, I recommend variation. I’m a firm believer in varying exercise choice, program methodology and session goals, whether that be hypertrophy or strength. Slight alterations to programming on a weekly to 10 weekly basis, can do wonders. Like most things in regards to strength and conditioning, there is an opposing view, and in the end personal preference trumps all and if following a singular workout with little to no variation for extensive periods of time, is a preference, by all means, pursue that method. Many a successful lifter has been founded on programs of little variance.
TEMPO
When programming, selecting a tempo for which a repetition is to be lifted at, is important for increasing the time a muscle is eccentrically loaded or the speed of the concentric. Tempo is read as the following, 2:0:1, the first number being the time taken to complete the eccentric (lowering of the weight) portion of the lift, the middle number being the pause held between contractions and the final number being the time taken to complete the concentric (lifting of the weight) portion of the lift. For strength, it is important for the eccentric to be slowed as the human body is roughly 40% stronger eccentrically and it is important to lift the weight as fast as the weight allows, in the concentric portion of the lift. For hypertrophy, a slower eccentric and pauses at the top and/or bottom of the lift, increase the muscles time under tension, thus increasing muscle tissue damage, thus increasing hypertrophy.
REST
If the goal is to increase max strength, rest periods of up to 5 minutes are the most beneficial, as the longer rest allows for the central nervous system to adequately recover, to lift the same weight as previous sets, with minimal fatigue. This long of a rest is not beneficial for hypertrophy, instead, if hypertrophy is the objective of the session, a rest period of 60-120 seconds is more optimal, as blood hasn’t begun to flow out of the muscle, lactate is produced and hormone production increases. For a mixture of strength and hypertrophy, 2-3 minutes rest periods are long enough to allow for the muscle and central nervous system to recover moderately and brief enough to keep blood within the muscle and to stimulate anabolic hormone production.
Listed below are 10 differing upper body workouts, enjoy.
DUMBBELL (DB)
A1. Alternating DB Bench Press, 4-5 sets of 8 reps
A2. One Arm DB Row, 4-5 sets of 8 reps
B1. Underhand Grip DB Bench Press, 4-5 sets of 8 reps
B2. Incline Prone DB row, 4-5 sets of 8 reps
BARBELL (BB)
A1. BB Bench Press, 4-5 sets of 8 reps
A2. Bent over BB Row, 4-5 sets of 8 reps
B1. Incline BB Bench Press, 4-5 sets of 8 reps
B2. BB T-bar Row, 4-5 sets of 8 reps
BODYWEIGHT
A1.Pull-ups, 4 sets of 12/10/8/6 reps
A2. Dips Pull-ups, 4 sets of 12/10/8/6 reps
B1. DB Push-ups, 4 sets of 12/10/8/6 reps
B2. Inverted Row, feet elevated, 4 sets of 12/10/8/6 reps
C. Inverted Push-ups, 4 sets of 12/10/8/6 reps
CIRCUIT
45 seconds per an exercise with 15 seconds rest in between, 3-5 rounds.
-DB Renegade Row
-DB Push Press
-DB Deadlift
-Alternating Medicine Ball Plyometric Push-ups
-Medicine Ball Overhead Slams
-Medicine Ball Pushes
-Plate Sit-ups
-Plate Russain twists
5x5
A. BB Bench Press, 5 sets of 5
B. Military Press, 5 sets of 5
C. Pendlay Row, 5 sets of 5
GERMAN VOLUME TRAINING
A1. BB Decline Bench Press, 10 sets of 8-10 reps
A2. Inverted Row, Feet Elevated, 10 sets of 8-10 reps
STANDARD
A. DB Neutral Bench Press, 3 sets of 10 reps
B. Bench Row, 3 sets of 10 reps
C. Chest Fly, 3 sets of 10 reps
D. Seated Bent Over Rear Delt Fly, 3 sets of 10 reps
E. Arnold Press, 3 sets of 10 reps
F. Hammer Curl, 3 sets of 10 reps
G. Tricep Kickback, 3 sets of 10 reps
PUSH
A. Flat BB Bench Press, 4 sets of 6-8 reps
B. Close grip BB Bench press, 4 sets of 6-8 reps
C. Alternating Medicine Ball Push-ups, 4 sets of 6-8 reps
D. Weighted Dips, 4 sets of 6-8 reps
E. Landmine Press, 4 sets of 6-8 reps
PULL
A. Weighted Wide Pronated Grip Pull-up, 4 sets of 6-8 reps
B. One Arm BB row, 4 sets of 6-8 reps
C. Cable Reverse Fly, 4 sets of 8-12 reps
D. Cable Face Pull, 4 sets of 8-12 reps
E. BB Eccentric Curl, 4 sets of 5 reps, 6-second eccentrics
PUSH/PULL
A1. Bench press lockouts, 4 sets of 6-8 reps
A2. Rack Pull, 4 sets of 6-8 reps
B1. DB Floor Press, 4 sets of 6-8 reps
B2. DB Renegade Row, 4 sets of 6-8 reps
C1. Alternating DB Shoulder Press, 4 sets of 6-8 reps
C2. Alternating DB Upright Row, 4 sets of 6-8 reps
D1. Cable Rope Hammer Curl, 4 sets of 8-12 reps
D2. Cable Rope Tricep pushdown, 4 sets of 8-12reps