Everyone wants to get stronger right? At least everyone I care to know does. Tuesday is my upper body strength training day in the gym (as opposed to training at home or at our strongman club). The focus of this day is to build strength and size in my entire upper body. Because of this I focus on two main lifts that oppose each other (a push and pull), then do some accessory work at the end to improve my weak points.
Here is the workout I did today, give it a try if you want to get your swole on!
8-12 reps per set, increasing the weight each set (go up one plate per set)
B1 Weighted Dips
hang a chain around your neck or use a to add resistance
4 x 12-15
B2 Barbell Curls
4 x 5-8
B3 Dumbbell Laterals
4 x 10-15
Heavy Dumbbell Shrugs
1 x max reps with as much weight as you can handle
look down and hang your shoulders at the bottom
during the concentric phase look up and pull your shoulders up and stand erect (don't roll your shoulders though)
The are used to add resistance to the top. This teaches the body to accelerate the weight up without relaxing at the top.
The fat gripz are used to force your grip to work harder. The stronger your grip, the bigger your lower arms will be, plus the more functional strength you will be able to display. Basically if you want man hands then start using fat bars and/or Fat Gripz.
Here is the workout I did today, give it a try if you want to get your swole on!
- 1 x max reps with as much weight as you can handle
- look down and hang your shoulders at the bottom
- during the concentric phase look up and pull your shoulders up and stand erect (don't roll your shoulders though)
TheThe fat gripz are used to force your grip to work harder. The stronger your grip, the bigger your lower arms will be, plus the more functional strength you will be able to display. Basically if you want man hands then start using fat bars and/or Fat Gripz.
For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/