Upper Body Hypertrophy (2)

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An upper body focused workout designed focusing on hypertrophy, working in the 8-12 rep range, with 3 sets per exercise. 60s rest between sets.

Quality over quantity. Form is more important than the number of repetitions or weight being used. The first two sets should be performed within 8-12 reps with good form leaving 1 Rep in Reserve (RIR), while the 3rd set of an exercise should be taken to failure. Weight can only be increased when 3 sets can be performed with 12 reps using good form.

Range of motion: All exercises should be performed using full range of motion with control during the eccentric portion of the movement.

Exercises with 6 sets, include 3 warm ups to prepare the body for the movement pattern, promoting mind muscle connection and warming up the joints/muscles for that movement. Minimal rest is needed in between warm up sets as we prepare for the final 3 working sets. The three warmup sets are performed at percentages of the working weight (50%, 70%, 90%).

LLT
Barbell Incline Bench Press
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Compound movement that primarily targets the upper chest, secondarily targeting the triceps and shoulders. - Setup: Arch: Slight natural lumbar arch. Greater Arch = Less distance bar has to travel. Squeeze shoulder blades and press into bench to create foundation. Plant feet roughly underneath hips, leg drive provides ground reactive forces that assist with producing force. Maintain contact at all times with feet, glutes, upper back, and head. Grip Width: 1.5 Shoulder Width. Differs between individuals. Align eyes with bar. - Movement: Lift the bar off the rack and stack the joints on top of each other. Slowly lower the weight with control, lightly tapping the chest (no rebounding), Feel the stretch in the pecs. Pause. Push the bar up by contracting the chest with a soft lock at the top. Repeat. more of the anterior deltoid. Lower degree of incline targets more of the upper chest.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 15s (h:m:s)
3 3 90% lbs Controlled 30s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Seated Cable Row
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Horizontal pulling exercise that targets the back musculature including the Lats, Rhomboids, Traps, and Rear Deltoids. - Setup: Plant feet on foot pads. Use handles that allow you to use an overhand grip at shoulder width, or a V-grip attachment. Lean forward at the hips to grab the bar, and extend the legs until thighs are parallel with the floor. - Movement: Lean forward slightly at the hips allowing the bar and weight the stretch the back musculature. Pull with the back and arms, driving elbows back and pulling the bar to the abdomen. While pulling it is okay to lean back slightly, but do not use momentum to pull the weight. Under control slowly return the weight to starting position. Pause. Repeat.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 15s (h:m:s)
3 3 90% lbs Controlled 30s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Dumbbell Chest Fly
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Exercise that primarily targets the chest muscles, secondarily uses the biceps, triceps, and shoulders as stabilizing muscles. - Setup: Lying on a flat bench, grasp two dumbbells in each hand. Plant feet flat on the ground, keeping the shins perpendicular to the ground. Fully extend arms above torso. - Movement: Under slow control, lower the weights to your sides allowing a slight bend in the elbows at the bottom of the movement. Stop when you feel a stretch in your chest, pausing for a brief moment, then contracting your chest muscles to bring the arms to the starting position.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
One Arm Dumbbell Row
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Horizontal pulling exercise that targets the back musculature of one arm at a time. Targets the Lats, Rhomboids, Traps, Rear Delts. Also uses stablizing muscles to keep core engaged. - Setup: Using a bench set parallel to the floor, place one arm and leg on the bench. Make sure that the arms joints are stacked (Wrist under elbow under shoulder) and the bent leg is at 90*. Place the opposite leg firmly on the ground to create a stable base, and grip a dumbbell with the free hand with a neutral grip. Make sure the torso and hips stay square. Minimize hip rotation. - Movement: After setting up, initiate the movement by pulling the dumbbell towards the hips in an arcing motion by squeezing the back muscles and Lats. Under control, slowly lower the weight to the starting position, feeling a stretch in the Lats. Pause. Repeat.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Leaning Cable Lateral Raise
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Cable movement that isolates the lateral deltoid with constant tension. - Setup: Set the cable machine to knee height, or at the bottom position. Stand slightly in front of the cable machine. With one arm grasp the column, and with the other reach behind the body to grab the handle. Lean at a diagonal angle away from the column, feeling a stretch in the shoulders. - Movement: Contract the shoulder muscles, raising the arm and handles away from the body. Using full range of motion, squeeze at the top. Under control slowly return the weight to the starting position. Pause. Repeat.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Cable Bicep Curl
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Exercise that isolates the Biceps using constant tension provided by the cable. - Setup: Set the cable at the bottom position, using an EZ-Bar curl, or straight bar if unable. Bending forward, pick up the bar with an under hand grip. Place elbows in front of the torso, with full extension of the arms in front. Should feel a slight stretch in the biceps at this bottom position. - Movement: Pull the bar by contracting the biceps. Slight elbow rise okay. Squeeze biceps at the top of the movement, imagining you are squeezing an egg between the bicep and forearm. Under control, slowly lower the weight to the starting position, feeling a stretch in the biceps. Pause. Repeat. - NOTE: For extra contraction, at the top of the movement, supinate the hands more. (I.e. Turn the wrists outwards)
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Tricep Pushdown (Cable)
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Arm “Pushing” exercise, Primarily targets the Triceps. - Setup: With a slight forward bend at the hips, grasp the bar set slightly above elbow height with an overhand grip. Try to maintain a fixed elbow position at your sides. Maintain neutral wrists in line with forearms. - Movement: Push the bar down by contracting your triceps to a full lockout. Pause. Slowly return the bar to starting position, maintaining fixed elbows.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)