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Max Efforts Upper Body

The document outlines a full body workout split into upper body and lower body days. The upper body day includes: 1) a max effort exercise for the upper body followed by supplemental exercises with no rest, 2) horizontal and vertical pulling supersets, 3) trap exercises, 4) bicep exercises. The lower body day includes: 1) a max effort lower body exercise, 2) unilateral exercises, 3) hamstring exercises, 4) abdominal exercises. The repetition upper body day focuses on repetition exercises for the chest, back, shoulders, traps, and arms.

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Dieter Pollet
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239 views3 pages

Max Efforts Upper Body

The document outlines a full body workout split into upper body and lower body days. The upper body day includes: 1) a max effort exercise for the upper body followed by supplemental exercises with no rest, 2) horizontal and vertical pulling supersets, 3) trap exercises, 4) bicep exercises. The lower body day includes: 1) a max effort lower body exercise, 2) unilateral exercises, 3) hamstring exercises, 4) abdominal exercises. The repetition upper body day focuses on repetition exercises for the chest, back, shoulders, traps, and arms.

Uploaded by

Dieter Pollet
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Max efforts upper body

A. Max-effort exercise - Work up to a max set of 3-5 reps in one of the following
exercises: 2 warm-up / 5 sets
 Bench press
 Incline barbell bench press
 Weighted chin-ups

B. Supplemental exercise (no rest after max-effort exercise) – 2 sets of max reps.
Weight you can perform 15-20 reps on the 1st set. Same weight for both sets and rest
3-4 minutes between sets.
 Flat DB bench press
 Incline DB bench press
 Barbell push-ups
 Chin-ups (don’t perform these if you chose to do weighted chin-ups first)

C. Horizontal pulling / rear delt superset. Perform 3-4 supersets of 8-12 reps of each
exercise. No rest.
Group 1:
 Barbell rows
 Seated cable rows
 Chest supported rows
Group 2:

 Rear delt flyes


 Scarecrows
 Face pulls
 Seated DB power cleans
 Band pull-aparts

D. Traps – perform 3-4 sets of 8-15 reps


 Barbell shrugs
 DB shrugs

E. Elbow flexor exercise – perform 3-4 sets of 8-15 reps


 Barbell curls
 DB curls
 Seated incline DB curls
 Hammer curls
Max efforts lower body
A. Max-effort exercise - Work up to a max set of 3-5 reps in one of the following
exercises: 2 warm-up / 5 sets
 Box squats
 Free squats
 Deadlifts

B. Unilateral movement – 3 sets of 6-12 reps:


 Bulgarian split squat
 Reverse lunge
 Step-up variation
 Walking lunges

C. Harmstring / posterior chain movement – 3 sets of 8-12 reps


 Pull-throughs
 Swiss ball leg curl
 Romanian deadlifts
 Hyperextensions

D. Ground-based, high rep abdominal circuit - 4 exercises perform 10-20 reps and go
through the circuit 2-3 times. Rest 1-2 minutes between circuits
 Sprinter sit-ups
 V-ups
 Toe touches
 Hip thrusts
Repetition upper body
E. Repetition exercise – perform 3 sets of max reps OR 4 sets of 12-15 reps – rest 90s:
 Flat or incline DB bench press
 Push-up variations
 Chin-up variations
 Barbell bench press (55% of 1RM)

F. Vertical pulling / rear delt superset. Perform 3-4 supersets of 8-12 reps of each
exercise. No rest.
Group 1:
 Lat pulldowns
 Chin-ups (don’t perform these if you chose chin-ups for your first exercise)
 Straight arm pulldowns
Group 2:

 Rear delt flyes


 Scarecrows
 Face pulls
 Seated DB power cleans
 Band pull-aparts

G. Medial delts – perform 4 sets of 8-12 reps


 DB lateral raises
 L-lateral raises
 Military press
 DB side press

H. Traps / arms superset – perform 3 sets of 8-10 reps


Group 1:
 DB shrugs
 Barbell shrugs
 Behind the back barbell shrugs
Group 2:

 Barbell curls
 DB curls
 Triceps pushdowns (15-25 reps)
 DB triceps extensions (10-15 reps)

I. Grip / Forearms arms


 DB holds 2-3 sets of max time or plate pinch gripping

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