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November Kettlebell 200 Swing Daily Challenge, Day 15. I Swing...

Posted Nov 01 2010 12:00am

 Saturday is probably my favourite training day. I get to hit the bench press, which is still my favorite drill, and bang out some back and arm work. It is a fun, stress free training session that I always enjoy.

Below is a great training session you can use to build some size and strength in your upper body. Just to mix things up I decided to do my benching with the Swiss Bar and add some chains for dynamic resistance, but feel free to use what you have available. The idea is to do some heavy benching, some heavy rows with a fat grip whenever possible, and then jack up your guns. I used TRX straps for arm training today but some curls and lying extensions will do the trick as well. See below for details on how to structure this workout.

Since this is November and I am doing the November Kettlebell 200 Swing Daily Challenge, I was forced to bang out 200 kettlebell swings at the end of the workout. If you feel like it, do a finisher at the end of your lifting for some conditioning. The leaner you are the more your hard earned muscle will show!

  • Swiss Bar
    • using 2 chains per side for a total of about 200lbs at the top
    • worked up to a heavy 5 x 5
  • Rows
    • using a very heavy weight for sets of 3-5 reps
    • did a set of rows between each set of bench press
  • Curls
    • 4 x 10
  • Triceps Extensions
    • 4 x 10
  • Swings x 200 total reps

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