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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
Bent Over Row RDL	#1 & #2	3-4	2+2+2 (see notes)	60-90"	7	2-3"

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OPTION #1

The 2+2+2 rep protocol indicates the lifter should perform 2 rows per every RDL. For example, one will perform 2 rows followed by 1 RDL, followed by 2 rows and 1 RDL, etc. for a total of 6 rows and 3 total RDLs per set.

The RDL and Row is a great combo lift for targeting the entire posterior chain including the upper and lower back, glutes, and hamstrings. This is also one of my favorite methods for using on bent over rows. Here's why. On bent over rows it’s quite common that as the set progresses, the low back and spinal stabilizers can slowly begin to fatigue. As a result you’ll often see form and postural alignment gradually deteriorate throughout the set. Rather than holding a single bent over position and completing all repetitions of the rowing movement, a better solution is to reset after several repetitions by performing an additional RDL and repeating this several times per set. For instance rather than perform 1 hinge then holding that for an entire set of 8-10 repetitions, try performing an RDL, then 2-3 Rows, then repeat that sequence until you’ve accumulated 8-10 total rows. Each time you stand up and perform an RDL motion you’re able to re-set the spine and allow the low back musculature to have momentary rest before repeating the sequence several times for the set. Not only will your form be significantly more dialed in but your low back will be less likely to fatigue and give out before your upper back. As an added bonus the modified rest pause or cluster set protocol allows the lifter to handle heavier loads ultimately leading to greater strength and mass gains.

OPTION #2

Here's NFL athlete Taylor Heinicke on GHR (Glute Ham Raise Rows) with perfect 90 deg joint angles which is an incredibly upper back and lat movement that also reinforces perfect posture.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Incline Alternating Chest Press with Biomechanical Drop Set	#1 & #2	3-4	3-6"	90-120"	7	2-3"

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Want to crush your chest and build massive pecs? Try this incline alternating chest press with a biomechanical drop set protocol as performed in the video tutorial. Start by alternating in the harder bottom position then finish by extending the set and moving to alternating reps in the easier top position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Pullups Dorsiflex Method	#3 & #4	3	4-7	60-90"	6-7	2"

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The dorsiflexed weight pulp is one of my favorite methods for loading pull-ups. I initially came up with this as a quick means for loading the pullup however I soon realized it had additional benefits. Not only does it provide a great method for executing weighted pull-ups and chin-ups but this protocol helps to clean up technique and lifting mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Bulgarian Squat with Kettlebell Swap	#3 & #4	2-3	3-6 per side	60"	4-5	N/A

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The Bulgarian kettlebell swap is perhaps the most painful yet also one of the most beneficial variations of the swap. Simply perform an eccentric isometric Bulgarian squat, and then hold this position while passing the weight between the legs. This is also one of the single most effective drills for simultaneously improving mobility and stability in the lower extremities. You’re essentially forced to stabilize your lower body and core while the surrounding musculature are contracting in a stretched and loaded position.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Landmine Eccentric Overload Pullover and Chest Press	#5, #6, #7	3	3-6	60-90"	6-7	2"

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The pullover is one of the most effective upper body exercises not only for improving functional strength and size in nearly every upper body muscle but also for crushing the daylights out of the core. Unfortunately eccentric overload, one of the most effective hypertrophy protocols in existence, can be quite tricky to apply to pullovers. However, by performing the pullover and press combo with the landmine we can easily rectify this.

This allows the lifter to safely and effectively apply eccentric overload by simply combining two movements - the unilateral pullover and the unilateral floor press. This allows the lifter to employ supramaximal loading on the pullover (greater than 1RM for the pullover) and light submaximal loading on the chest press.

Similar to the above chest fly and press combo this protocol also relies on the biomechanical drop rep protocol. For instance I’m demonstrating the pullover with a 45 pound plate which represents approximately 20% more loading than I would typically handle on this same movement under normal conditions yet fairly light loading for the chest press as I would typically use a 45 and a 25 on the bar.

Besides crushing the entire upper torso and core with eccentric overload, 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/floor 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.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Longitudinal Goblet Squats	#5, #6, #7	2-3	3-6	45-90"	3-4	2-3"

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OPTION #1

If you're looking for a simple yet effective way to master your squat form try these two unique eccentric isometric longitudinal goblet squat variations. In fact there are 10 reasons why this is so effective for improving squat form. Learn more HERE.

OPTION #2

If you want to build explosive power and increase your vertical jump one of the best exercises for this is the 90 degree eccentric isometric barbell squat jump.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Landmine Shoulder Presses	#5, #6, #7	3	4-6	60-90"	6-7	2-3"

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(Note: Any of the six variations illustrated in the video tutorial can be used - you can even use a different variation for each set.) Explode and fully extend at the top. Pause in the top position for several seconds, then perform a controlled and accentuated negative by slowly lowering the barbell for a 4-5 second eccentric tempo. Read more HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Alternate Kettlebell Curls from Contracted Position	#8, #9, #10	2-3	5-8	60-90"	6-7	3-5"

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If you’re looking for one of the most challenging yet growth-inducing bicep movements you’ve ever performed, the kneeling kettlebell curls performed in an alternate fashion from the contracted position is just what the doctor ordered. Although it sounds a bit complicated its actually quite simple. While kneeling on a bench, curl both of the kettlebells to the top contracted position (approximately mid chest height), lower one arm, perform a bicep curl, then repeat with the opposite arm.

The key is holding the non-moving arm in the top contracted position throughout while alternating from side to side each repetition. Performing this same protocol with dumbbells is not nearly as effective as the top of the dumbbell curl typically involves little tension thereby providing a semi-rest period when holding the top position. However, because of the kettlebells’ unique loading mechanics, the top position is actually quite taxing on the biceps provide constant tension with little if any relief throughout the movement. In addition, the kneeling position ensures the lifter does not twist or contort their body as a means of intentionally providing tension relief to the arms, as any squirming, shifting, or cheating, will result in loosing your balance and dumping the load.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Overhead Tricep Extensions with Kettlebells	#8, #9, & #10	2-3	7	60-90"	6-7	3"

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Overhead tricep extensions are an old-school tricep exercise that bodybuilders have been employing for years to add mass to their upper arms. Although the movement typically isolates the long head of the tricep, the kettlebell variation allows more complete targeting of all three heads including the lateral head and medial head. When compared to dumbbells or barbell variations of the overhead tricep extension, there’s also more constant tension when using kettlebells as the load is hanging beneath the hands creating a constant pulling force throughout. In addition holding kettlebells overhead involves a significant degree of instability forcing the lifter to use a more controlled lifting tempo and stricter mechanics both of which create incredible strain on the triceps.

To make the movement even more effective and biomechanically sound, performing these while kneeling on a bench requires even greater muscle activation and stability. Any cheating, shifting, or compensation patterns will cause the lifter to loose balance providing a type of immediate feedback and form enhancement.

The elbows can flare out slightly as keeping them too straight can place undue stress on the shoulder and elbow joint.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Steer The Wheel Landmine Ab Rollouts	#8, #9, #10	3	5-6 per side	60-75"	6-7	2"

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OPTION #1

Rotational ab rollouts can also be performed using the plate to hold onto as shown here by my bodybuilder Ben Lai. I refer to these as steer the wheel landmine rollouts. Although they do involve a similar activation pattern as the rotational ab rollouts holding onto the collar of the barbell, holding the plate slightly alters the recruitment pattern not only of the core but also of the upper body.

With this variation the shoulders and arms will actually shift and move through a significant range of motion rather than holding an isometric contraction. As the arms shift not only will the lifter be required to stabilize the shoulders, but they’ll also be forced to resist hip rotation and spinal shifting as the upper body movement will essentially want to cause the core, spine, and hips to destabilize. It’s up to the lifter to keep the lower spine and core locked into a neutral position even though the upper torso will be moving throughout the exercise.

OPTION #2

Here's a great full body core and lat exercise as shown by NFL athlete Kevin Minter as he shows the bird dog planking long lever cable row. His hips were a tad high here so try to keep them a bit lower.