Guaranteed Gains - Upper 2 - BACK / SHOULDERS / TRICEPS

Routine Description

This workout will target your Back, Shoulders & Triceps and it complements the UPPER 1 workout perfectly. Remember that it is consistency over time that gives results, so make sure you stick to the weekly schedule located on the workout calendar! Also, you again have the option to dedicate some time to train your Forearms after the bulk of the workout is complete.  Really make sure you dig deep and push past your limits guys!  Especially when you have to do LESS reps because LESS REPS means INCREASE the weight! NOW GO TRAIN HAHHHD!

This Routine Requires:

1. Bench
2. Barbell
3. Machine
4. Dumbbells

List Of Exercises:

EXERCISE                             SETS                 REPS*                  REST

Close-Grip Bench Press            6             10, 8, 8, 6, 6, 6           2 min.

T-Bar Row                                 5                8, 8, 8, 6, 6             90 sec.

Barbell Shoulder Press             5                8, 8, 8, 6, 6             90 sec.

SUPERSET           

Pull-Up**                                    4                       8    

Dumbbell Reverse Fly               4                       8                      90 sec.

Powerbomb                              4                       10                     60 sec.

Optional (Forearms)

SUPERSET            

Wrist Extension                        4                        12    

Wrist Curl                                  4                        12                    60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to INCREASE the weight a bit in order to approach failure towards the end of the set.

** In case you CANNOT perform a single Pull-Up, you can just practice Jumping Negatives. Check out THIS video to learn how they’re properly executed.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! You CANNOT out-train a bad diet.