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Moderate Intensity Workout

- Upper Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Offset-Angle Anti-Rolling Weighted Barbell Pushups or Offset Chaos Pushup	#1,#2,#3	3	3 (per direction)	90"	7-8	2-4"

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OPTION #1

This next exercise is an offset angled anti-rolling barbell pushup. Here are four benefits.

The Anti-rolling barbell component blasts the core and eliminates the sagging hip syndrome as it reinforces a tall hip and hollowed core position otherwise the barbell will away from you. Additionally, the extension forces also act directly acting on the scapula & shoulder stabilizers. If you don’t fully depress & retract your shoulder blades the bar will literally pull out and away from you leaving you plastered to the floor. This really teaches the lifter how to pack & centrate their shoulders during pushups.
The offset angled elevation increases the rotational forces acting on your body that you’ll have to resist by firing the daylights out of your core. Although it may seem like a small adjustment, placing the hands on an angled surface doesn’t just create an offset height. In reality the slight tilting/angling of the hands & arms produced from the offset angle produces exponentially greater rotational forces on the entire body than simply elevating them on two flat surfaces. In addition, the amount of tension placed on the arm that’s lower on the bar is unusually high making these feel similar to a single arm pushups.
The instability provided by the barbell is also another significant factor the lifter will be required to deal with. Although there are significant anti extension forces that are attempting to pull the bar away from you, there are other smaller and more subtle stabilization components involved. For example, if you use excessive momentum, cheat, shift, press asymmetrically or lose even the slightest degree of tightness the bar will begin to move and tilt in a very uncontrollable and unpredictable fashion often times with one side shifting more than the other depending on the asymmetry or muscular imbalance. In fact this same exercise can be performed with a band pulling horizontally on the barbell to create even greater extension forces on the spine (read more here). However eliminating the band actually causes the barbell to be more unstable and unpredictable as the bar can roll and deviate in a variety of directions not to mention the larger and more obvious anti extension component still involved (but to a smaller degree than when the horizontal band resistance is used).
To further increase the demands not only of the upper body but also of the core musculature try adding weight. This emphasizes the anti-extension factor (instilling the hollowed core position even more) even more so. However, there’s a trick for maximizing core activation. Rather than placing the load high on the middle and upper back, the weight should be placed lower towards the center of mass near the hips and low back. This has several unique benefits. First, it forces the lifter to keep the hips tall as a sagging hip position will cause the weights to slide down and off of the body. The direct loading near the lumbar region also promotes greater anti-extension and activation in the core musculature as a means of resisting intense vertical forces acting directly on the spine. The low back and hip region also provides a perfect groove for the load to sit in without shifting especially when the individual is incorporating optimal spinal alignment with slight yet natural lumbar curvature. Another benefit of this loading is that the low back position tends to represent a slightly narrower area of mass than the upper back for most individuals. Any lateral shifting of the hips, asymmetrical pressing, unilateral dipping of either hip, or wiggling of the torso produces a greater likelihood of the weights tilting and sliding off the side of your body. To maximize the effects of this movement I recommend performing them in an eccentric isometric fashion (slow eccentric followed by a pause in the bottom position) to emphasize both intramuscular tension and movement mechanics. Several sets of 4-8 reps will leave your chest, shoulders, triceps, and core feeling like you just did a massive workout with high volume and high intensity. However the ensuing growth will be more than worth it.

OPTION #2

The foam roller bench press is one of the best chest pressing variations for fixing your horizontal pressing mechanics as it allows the scapula to move freely without being pressed on or fixed. Full article at https://www.advancedhumanperformance.com/blog/fix-your-bench-press-with-the-foam-roller

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
BANA 2:1 Smith Machine Bent Over Row	#1,#2,#3	3	4 per side	90"	7-8	2-3"

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OPTION #1

EXERCISE DETAILS

The BANA method can easily be applied to bent over barbell rows using the Smith machine. Start by rowing the weight up with both arms, release one arm, then perform the eccentric phase with 2 arms. The level of upper back and lat activation involved is enormously high so expect some tremendous increases in functional strength and mass from these. Just don’t let your shoulders round over and overly protract or elevate in the stretched position.

The biceps, grip and forearms also get taxed quite thoroughly. Similar to the bench press the rotary stability muscles of the core also receive intense simulation as you focus on locking your body in and resisting rotation throughout the set.

2:1 BANA OVERVIEW

Let's face it, the Smith machine often gets a bad rap in the fitness industry. In fact, many trainers, coaches, and lifters tend to think of the Smith machine as the bastard stepchild to the traditional Olympic barbell that only emaciated weaklings and imbecile meatheads gravitate to. Now, I don’t necessarily share this same sentiment but I have to be honest. I don’t typically use the Smith machine with my athletes and clients as I tend to prefer the Olympic straight bar and other free weights predominately because they ingrain and require more functionally integrated movement. However, the one exception is the bilateral negative accentuated training method (BANA) also known as the “up with 2 down with 1 protocol”. In fact, I would argue that this is one of, if not the most effective way to use the infamous Smith machine. Here’s why.

The 2:1 BANA method is one of the most effective eccentric overload and negative accentuated protocols there is. Not only does it produce incredible gains in functional strength and hypertrophy but it’s also very effective for targeting each limb individually during the eccentric portion of the lift. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement.

Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, chest press machines or other variable resistance pieces of equipment. While it’s impossible to apply this exact technique to traditional barbell moves for obvious reasons, this same concept can be applied to a number of movements using the Smith machine. Essentially the Smith machine allows the lifter to apply the BANA method to a variety of traditional compound movements while also providing the closest thing possible to replicating compound barbell movements. For instance, using the Smith machine the 2:1 BANA method can be employed on bench press variations, bent over rows, over head presses, upright rows, and even back squats and front squat.

OPTION #2

Here's a barbell bird dog rows using a barbell. These crush the entire upper back and lats as well as the core and glutes. Read more about the many benefits of bird dog rows in full article at https://www.advancedhumanperformance.com/quadruped-bird-dog-row-benefits-and-variations

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Smith Machine Single Arm Zercher	#1,#2,#3	3	4 per side	90"	4-5	3"

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OPTION #1

Although I don’t frequently incorporate smith machine movements into my routines I do periodically use it for implementing unique variations such as BANA 2:1 eccentric loading as well as a handful of other drills. Recently I’ve found the smith machine to be one of the best ways to overload single arm Zercher squats in a safe and effective method similar to the hanging ab strap variations shown above. An added benefit of these is that you’ll be forced to pull back against the barbell with your upper back and arm in order to keep the smith machine hooks from folding back onto the safety pins.

This reinforces proper postural mechanics, shoulder positioning, and upper back activation, as well as teaching the lifter to sit back into their hips rather than allowing excessive anterior knee drift during squats. Although there’s not a significant amount of instability since the bar is fixed into a specific path, the core activation produce from these is inordinately high due to the extreme offset/single side loading.

OPTION #2

Here an eyes closed eccentric isometric goblet squats. The goblet squat is one of the most effective exercises for cleaning up squat form & lower body mechanics. Unfortunately I still see many coaches and lifters perform them with various forms of dysfunction & movement aberrations.

Some of these common mistakes include, excessive ROM, lack of spinal neutrality, excessive toe flare, poor foot & ankle activation, lack of full body tension, excessive anterior knee drift, poor hip hinge mechanics, shoulder rounding, minimal levels of full-body intramuscular tension, & low levels of motor control. My go-to strategy for eliminating these issues is the eccentric isometric squat as shown here by Daniel. These can be applied to any and all squats however I always like to begin athletes with basics especially during the first several weeks/months of training. Then eventually we periodically implement unique movements while still sticking to the basics.

Eccentric isometrics optimize proprioception and sensory feedback allowing the athlete to fine-tune their body mechanics. This is even further emphasized under eyes closed conditions. They’re also incredibly effective for building ridiculous levels of strength, hypertrophy, stability, mobility, symmetry & conditioning not to mention bulletproofing the joints & connective tissue.

These are both physically & psychologically brutal so be prepared to focus your mind & body like a ninja. If you’ve been having trouble mastering your squat or any other movement I highly encourage you to implement eccentric isometrics as it’s the most effective techniques I’ve ever used for improving body mechanics & neuromuscular efficiency as well as functional strength, size, performance, & power.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Arm Dead Hang + Pullups	#4,#5,#6	3	10" each + 5 reps	90"	7-8	2-3"

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OPTION #1

Looking for a brutal but effective superset for blasting your lats and upper back? Try this single arm dead hang superset with pull-ups in a biomechanical drop set fashion as my awesome bodybuilding athlete Ben Lai shows here. The single arm dead hang also does wonders for improving grip, forearm, and hand strength.

OPTION #2

This next exercise is a kneeling lat pulldowns facing laterally from the cam. Notice how the cable is slightly angled rather than perfectly vertical. This allows her to position her body more to the side of the pulley which provides a greater stretch at the top and stronger contraction in the bottom position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Seated Overhead Barbell Press (RNT Band optional)	#4,#5,#6	3	5	60-90"	7-8	2-3"

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OPTION #1

This looks a bit unorthodox but if you’re hoping to blast your shoulders with insane levels of constant tension and force vectors that require all three heads of the deltoids to activate then you’ll want to give this overhead press a try. Simply apply horizontal band resistance to a barbell and perform overhead presses while seated on a bench as demonstrated by awesome client Todd Weiland. I found the very slight angled position on the bench allows the lifter to focus on their upper body pressing muscles (by keeping the lifter anchored to the bench) rather than an upright or standing position which tends pulls more against the low back.

Because the band tension is pulling horizontally in the anterior direction, not only is the lifter pushing straight up against gravity (as they typically would during a press) but they’re also pulling back against the bar posteriorly thereby engaging the rear delts, side delts, and upper back. Besides acting as a brutal hypertrophy stimulus for the entire upper body it’s also quite shoulder friendly due to the increased shoulder stabilization and activation required to pull the bar back in the posterior direction.

In essence the lifter is forced to pack and centrate the glenohumeral joint with proper levels of shoulder/scapular retraction and activation of the all-important shoulder stabilizers.

This is also a great exercise for teaching lifters proper bar path on the overhead press which is up and slightly back as most lifters allow the bar to drift too far forward when pressing it overhead.

I recommend super-setting these with various pullup variations for increased activation of reciprocal muscle groups. Several sets of each movement for 4-8 reps is ideal for functional strength and size.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell RDL (RNT Band Optional)	#4,#5,#6	3	5	90"	7-8	2-3"

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Understanding how to flex the lats and keep the bar close to the body when performing hip hinge movements and RDL’s is absolutely critical. Without proper lat activation the bar will drift away form the torso placing exponentially greater stress on the low back and spine. By utilizing reactive neuromuscular training (RNT) in the form of horizontal band resistance applied to deadlifts and hip hinges not only does it reinforce the idea of activating the lats and keeping the bar close to the body but it also ensures that the lifter sits back to the heels and loads the glutes and hamstrings rather than leaning forward.

In this particular variation I’m performing a modified snatch grip RDL with an eccentric isometric protocol. The combination of the wider grip along with the horizontal band tension not only stress the glutes and posterior chain but it absolutely pummels the upper back, lats, traps, and grip. You’ll also notice the significant knee bend during these RDL’s. Most individuals perform RDL’s and hip hinges with an overly straight leg position. Maintaining a soft knee position is critical for taking stress of the low back as well as the hamstring tendon insertion as it places more even tension across the musculature of the posterior chain.

This particular variation helps reinforce that as keeping an overly straight leg position feels highly unnatural when performing hinges with horizontal band resistance. Lastly, the eccentric isometric protocol (slow eccentric followed by a several second pause in the stretched position), not only engages the targeted musculature to a greater degree but it helps the lifter fine-tune their body positioning and movement mechanics by maximizing proprioceptive feedback and kinesthetic awareness. To learn more about proper RDL and hip hinge mechanics read HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Negative Pullover to Bench Press Combo	#7,#8,#9	3	4	90"	7-8	N/A

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OPTION #1

Looking for a unique way to thrash your entire upper body and core? Try this barbell negative pullover to dead stop bench press combo movement. These can be performed in a power rack or squat cage as I’m shown doing in the first variation or on the floor as demonstrated by one of my awesome clients Leslie Petch in the second variation. So why are these so effective? Here’s why:

PULLOVERS ROCK

Pullovers and variations thereof are some of the most underrated upper body movements. Besides improving stability and mobility in the shoulder joint (when performed properly), they also tax nearly ever muscle in the upper torso including the lats, chest, triceps, deltoids, and serratus muscles. In addition, they’re also incredibly effective for working the entire musculature of the core as you’re essentially resisting extension forces on the spine as you move from shoulder flexion to extension. In fact the movement pattern is very similar to an abdominal rollout or long lever plank. The further the shoulders move into flexion the greater the extension forces on the spine become that the lifter must resist by firing the entire musculature of the core particularly the rectus abdominals and transverse abs.

NEGATIVE PULLOVERS

Like any free-weight exercise, eccentric overload and heavy negatives can also be applied to pullovers. Unfortunately most scenarios involving negative pullovers are either impractical or downright dangerous as going slightly too far in the range of motion with heavy overload could spell disaster for the shoulders even with a competent spotter. However this specific protocol allows the lifter to safely and effectively apply eccentric overload to the pullover motion by simply combining two movements; the pullover and the dead stop bench press. Simply set up a power rack or squat cage with the pins 1-3 inches above chest height. This will allow for the full range of motion in the pullover while also providing the ideal position for performing a dead stop bench/floor press.

Once you’ve found the ideal settings, perform a heavy yet controlled eccentric/negative pullover by lowering the load slowly behind you to the pins or the floor. Once you reach the pins/floor, roll the bar over your torso so the barbell is directly over the chest in a position that’s conducive for performing a bench press or floor press. Repeat this sequence for the desired reps.

ADDITIONAL BENEFITS

Besides crushing the entire upper torso, this is also an excellent dynamic speed and power exercise for the upper body pressing muscles. Essentially you’re performing an explosive dead stop bench press by firing the chest, shoulders, and triceps aggressively to over-come inertia and get the weight moving violently from the dead stop position. As a result you’re able to stimulate hypertrophy from the negative pullovers while simultaneously working on power output and torque with a relatively light yet explosive, pressing movement. On a side note, this exact same protocol can be applied to skull crushers (i.e. negative accentuated skull crushers into dead stop bench press)

RECOMMENDED PROTOCOLS AND LOADING PARAMETERS

With this in mind the loading parameters should involve a weight that’s approximately 40-65% of your 1 RM bench press or floor press. This should represent a supramaximal load (greater than your 1 RM) for the pullover while also being a relatively lighter load that can be moved with high velocity on the pressing phase of the lift.

Because of the heightened levels of eccentric micro trauma, muscle damage, and mechanical tension, I recommend conservative numbers when programming. Several sets (2-4 heavy working sets at most) of 4-6 repetitions will be ideal not only for maximizing functional strength and hypertrophy in the upper torso and core but also for improving dynamic speed and explosive power in the upper body pressing muscles.

If the goal is to isolate the upper body and core more so, the floor press variation is more conducive as it eliminates the ability to use the legs. If overload and full body activation is the emphasis then the power rack variation is more ideal. Alternating between the two variations each time this protocol is used is also a solid option as both variations provide their own unique stimulus.

OPTION #2

Similar to the eccentric squeeze and spread press, the pivot press also allows the lifter to maximize eccentric overload by adjusting their body positions during both the eccentric and concentric phases of the lift. However by combining the pivot press with the eccentric dumbbell squeeze and spread press and turning it into one seamless movement we can maximize eccentric overload a step further. Essentially were’ producing a double eccentric overload effect. Here’s one of my awesome bodybuilding clients Ben Lai showing how it’s done. Here's why this is so effective. Read more at https://www.advancedhumanperformance.com/blog/dumbbell-squeeze-press-eccentric-overload

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Lunge	#7,#8,#9	2-3	4 per side	60-90"	4-5	2-3"

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OPTION #1

The overhead barbell lunge performed in an eccentric isometric fashion is one of the best exercises for improving mobility, stability, coordination, motor control, and strength from head to toe. Any dysfunction is quickly exposed and corrected as you perform this movement. Focus on keeping the hips back and arms in line or slightly in back of the ears.

OPTION #2

The lunge and lateral raise combo is one of my favorite ways to blast the side delts as it essentially kills 2 birds with 1 stone since you're also targeting the eccentric isometric lunge or split stance pattern while crushing your shoulders.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Split Stance Bent Over Dumbbell Row (OPTIONAL)	#8,#9,#10	2	4-6 per side	90"	7-8	3"

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If you’re looking for an all-in-one exercise that crushes the entire posterior chain including the glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this split stance bent over dumbbell row. There are 7 reasons why this bent over row is so effective.

Eliminates momentum common with bent over rows. Due to the fact you’re in a stride or split stance position with a semi-inline foot placement, you’ll be forced to use strict form in order to maintain control of your body and load.
Stretches both the hip flexor and extensor. Few exercises involve stretching the hip extensor and hip flexor muscles of opposing legs. This is one of the few exercises that does so as you hold a combination lunge and hinge position. Essentially the front leg allows eccentric elongation of the glutes and hamstrings while the back leg involves eccentric lengthening of the hip flexor. This does wonders for lumbo-pelvic hip function and alignment as well as overall posture.
Addresses balance and stability. Because you’re holding a stride or lunge-style position with a narrow base of support, you’re simultaneously working on lower body balance and stability while also crushing your entire posterior chain. As a result this is also a great foot and ankle strengthening exercise.
Addresses symmetry in lower body. If you have asymmetries or imbalances from side to side (which most lifters do), this bent over row variation will quickly expose it. Spend several sessions cleaning up your form on this exercise and I can guarantee you you’ll significantly improve these issues and improve your overall muscle function.
Crushes the upper regions of the back and lats. Performing bent over rows while holding a stride/lunge variation of a hip hinge creates a slightly more upright position than most bent over rows as it modifies the angle of pull. As a result this slightly more upright position tends to target the higher regions of the upper back and lats that are responsible for postural control as well as giving the appearance of a massive frame.
Involves a more low-back friendly row. Most bent over rows can be quite strenuous on the low back and spine. Although this is oftentimes a result of faulty mechanics and various imbalances/weaknesses, performing bent over rows from a split stance or lunge position is actually more friendly on the spine and low back.
Allows a more natural dumbbell row position. Performing bent over dumbbell rows can be tricky as the dumbbells tend to get in the way of the legs. Unfortunately this can cause the lifter to change or modify their rowing technique in order to avoid running into their knees and thighs. The split stance position creates a more narrow hip position (the dumbbells only have to move around one hip rather than two) thereby allowing the dumbbells sit very naturally to the sides of the torso. This creates a much more natural rowing position and comfortable path of movement.