Sometimes fitnessing can seem complicated. Which, when you’ve spent your week trying to tap into all available energy pathways, practiced the regressions and progressions of strict, kipping and butterfly gymnastic movements, then AMRAPed and EMOMed yourself to metabolic exhaustion, is only understandable.
But it can be delightfully simple. It can be about the honest quest for a visibly bigger, obviously stronger body. It can be about chasing the pump.
MH Elite coach Tom Kemp is here to inject some bodybuilding into your life. His upper-body session uses three superset combining push and pull movement patterns, so you can rep away without too much fatigue.
You’ve got an accessory tri-set to finish off your biceps, triceps and delts, so that you end your sessions as swole as possible. If we’re honest, we all want that don’t we?
Perform each pair of exercises as a superset with 60-90 seconds rest between each set, working for four total supersets.
1A) Bench Press x 10
1B) Wide Pull ups x 10
If you need some assistance, use a band to help you up to the top, then work 5 super-slow negative reps, before 5 full band-assisted reps.
2A) Close Grip DB Press x 10
2B) Lat Pull Down x 10
3A) DB Shoulder Press x 10
Stop short of the lockout on the shoulder press so you can maintain tension throughout all your reps. Resting at the top is only cheating yourself of gains.
3B) Bent-Over Row x 10
Perform each movement back-to-back with 60-90 seconds rest between sets. Do three sets in total.
4A) EZ Bar Bicep Curl x 12
4B) Tri Rope Press-Down x 12
4C) Dumbbell Lateral Raise x 12
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