Moderate/Intense Workout
- Upper Body Emphasis -
WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell Plank Rollout | #1,#2,#3 | 3 | 5-8 | 60-90" | 7-8 | 2" |
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Ab rollouts are an incredibly effective exercise for crushing the core musculature and building freakishly strong abs. As individuals progress from kneeling versions and build up to plank variations on their feet, this provides additional options for increasing the stimulus to the core. One of my go-to variations is barbell plank mini rollouts as demonstrated by my awesome client Rami Baghdadi. While it’s often recommended to perform rollouts by extending out as far as possible in the stretched position, I’ve found this can create undue strain on the low back as well as disrupt the optimal length tension relationship of the abdominal wall. Simply put the abs like any other muscle group are not meant to be excessively stretched but instead should be elongated through a natural range of motion not an exaggerated range of motion. Overstretching the abs and core can produce dysfunctional body mechanics not only during core emphasized movements but also during other exercises such as squats, lunges, overhead presses, pullups, rows, hinges and more.
With that said I often employ partial or mini ab rollouts especially when performing plank variations on the feet. Rather than trying to over-stretch the movement, focus on maintaining maximal tension throughout the core and keeping a hollow-body position throughout. You’ll also notice that as Rami, progresses through the set he loses a very slight degree of core tightness and hollowed body position (i.e. small degree of lumbar extension and sagging hips) simply as a result of fatigue. Try to resist these forces by keeping the abs pulled in and the hips as tall as possible while elongating the spine.
In addition, don’t focus on flexing the glutes (a common misconception in the fitness industry) but instead concentrate on firing the hip flexors and abs. The glutes resist hip flexion not hip extension therefore aggressive activation of these is not desired during planks and rollouts. In contrast the hip flexors and abs resist extension, which is exactly what we’re after on core movements since gravity is attempting to extend the spine and the hips.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Sprinter Pull-Ups with Trap Bar | #1,#2,#3 | 3 | 4-6 | 60-90" | 8 | 2-3" |
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(Note: If you don't have access to a trap bar simply use a neutral grip). The Trap bar is one of my favorite training tools and specialty bars. Not only does it provide one of the most safe and user friendly modifications for deadlifts but it also provides endless options and variety for implementing on just about every movement pattern and exercise. In fact the trap bar is one of my go-to methods for performing pullups and chin-ups as it provides many unique hand positions that not only target the lats with different angles and stimuli but also help clean up pullup mechanics. Here are my top 3 trap bar pullup modifications. There are 5 reasons why I use the trap bar for performing pullups. See all five reasons HERE.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Barbell Overhead Military Press | #1,#2,#3 | 3 | 3-5 | 60-90" | 8 | 4-5" |
Option #1
Option #2
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OPTION #1
The eccentric isometric overhead press using 90 degree joint angles is my go-to method for performing barbell military presses. That’s because the 90-degree angles combined with the eccentric isometric hold maximizes intramuscular tension, overload, body mechanics, motor unit recruitment, and proprioception (sense of feel), while also minimizing stress to the joints and connective tissue.
If you’re sick of beating-up your shoulders, elbows, neck, and low back from traditional military presses, these are a must. Make sure to have a natural elbow tuck on the eccentric, while bracing the core but also allowing ample levels of t-spine extension. A slight extended wrist is acceptable as it may be more natural for some athletes.
OPTION #2
Here's the barbell seesaw overhead press which blast the shoulders and triceps as well as the core. The barbell seesaw method is a great way for creating eccentric induced co-contraction which is pivotal for proper muscular contractions.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Single Arm RDL and Bent Over Row with Rotational Grip Protocol | #4 & #5 | 3 | 6 rows/3 RDLs (2+2+2) | 60-75" | 7-8 | 2-3" |
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NOTE: The 2+2+2 rep protocol indicates the lifter should perform 2 rows (per side) for every RDL. For example, one will perform 2 rows on each side followed by 1 RDL, followed by 2 rows and 1 RDL, etc. for a total of 6 rows (per side) and 3 total RDLs per set.
The single arm RDL and Bent over Row combo is a great rowing variation for crushing the upper back and posterior chain while also working the core as the abs and core musculature must stay fired up to resist the offset loading. Perform 2-4 RDL's and 2 rows per RDL to insure the low back doesn't fatigue. Resetting every few reps (standing and repeating the RDL) not only allows the lifter the chance to practice the RDL and turn this into a 2 in 1 exercise (it's both a row and hip hinge exercise) but doing so prevents low back fatigue allowing the athlete to more readily target the upper back and lats as well as glutes and hamstrings.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Heavy Single Arm Floor Press | #4 & #5 | 3 | 4-5 per side | 60-90" | 8 | 2-3" |
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The single arm floor press as shown here by NFL prospect Kevo Yeremin is one of my go-to upper body chest presses. That's because it involves high levels of core activation along with intense chest, tricep, and shoulder recruitment. Lack of core and abdominal activation will literally cause the weight to rotate the lifter's body. Focus on keeping the top arm extended straight up as this helps maximize reciprocal muscle activation and agonist/antagonist contralateral muscle activation patterns.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Longitudinal Goblet Squats | #6,#7,#8,#9 | 2-3 | 3 | 60" | 6 | 3" |
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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.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Incline Kettlebell Curls | #6,#7,#8,#9 | 2-3 | 6-8 | 60-75" | 7-8 | 3" |
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Incline curls have become a staple arm exercise for many bodybuilders primarily because of the combination of stretch and overload simultaneously placed on the biceps. Unfortunately when performing this movement with dumbbells there’s very little tension above the bottom half of the movement which promotes tension reduction and bicep relaxation at the top portion of the curl. Due to their unique loading mechanism created from the hanging weight, kettlebells alleviate this issue thereby providing adequate tension and stimulation not only in the bottom and mid-range position but also in the top contracted position. As a result incline kettlebells curls become a highly potent mass builder for the biceps.
In fact this kettlebell curl variation exploits all three major mechanisms of muscle hypertrophy. First, the emphasis on the elongated eccentric and stretched position produces muscle damage and micro trauma that’s shown to be critical for muscle growth. Second, due to their semi-awkward nature and unique hanging position kettlebells require high levels of muscle activation, which produce significant amounts of mechanical tension and muscle fiber recruitment, another factor that’s pivotal for maximizing size. Third, because of the constant tension provided throughout the movement with little relaxation of the biceps, this creates an occlusion-effect to the surrounding musculature. As a result, there’s an incredible amount of blood flow, muscular pump, intramuscular volumization, cellular swelling, and metabolic stress all of which have been linked to triggering muscle hypertrophy.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Ring Dips (Standard Dips if Rings Unavailable) | #6,#7,#8,#9 | 2-3 | 4-8 | 60-75" | 7-8 | 3" |
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Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders. Learn more about performing proper dips in my full-length article: https://www.advancedhumanperformance.com/dipsyouredoingthemwrong
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Lunge and Lateral Raise | #6,#7,#8,#9 | 2-3 | 2 lunges/6 lateral raises (per side) | 60-90" | 7 | 2" |
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Perform one isometric lunge and 3 accompanying lateral raises. Lunge up and repeat for a total of 2 lunges and 6 lateral raises per side. In other words, there are a total of 4 lunges and 12 lateral raises per set (includes both sides). 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.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 4 | 10-30 seconds | 7-9 |
High Intensity Interval Cardio (HIT)
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