Josh HeverlyOnline Health & Fitness Coach & Founder at Holistic Hev

Full upper body (hint: just copy me)

13 Jul 2026 · 1 min

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In this instructional video, the presenter walks through a comprehensive upper‑body training session covering chest, shoulders, back, and arms. He begins with a movement‑preparation drill—mid‑cable rotation—to prime the shoulders through a full range and deep stretch. The core of the workout relies on supersets of opposing muscle groups: a bench‑press paired with low‑cable rows (3 sets up to 275 lb to failure), a pull‑up variation for calisthenics, shoulder presses taken to failure (highlighting the contrast between early easy reps and the final hard rep), and an arm superset of triceps work followed by a “Bayesian curl” for biceps, which he describes as a game‑changing deep‑stretch technique. The session ends with a forearm‑curl burnout, emphasized as a killer finisher. Throughout, he encourages viewers to simply copy his routine, offering visual cues and motivational commentary.

Chapters

Here's my full upper body day of chest, shoulders, back, and arms, and you could really just copy me. Movement prep starting with the mid cable rotation, trying to get a full rotation and a deep stretch. And for this movement prep, we're just trying to work in different angles so we can actually prime our body to work the real movements. I always work in supersets with opposing muscle groups, so this time bench and row. I worked up to 3 sets of 275 to failure, and I paired up those working sets with 3 sets to failure of this low cable row. Another superset with opposing muscle groups, this time was a pull-up, but a different variation because I'm working on my calisthenics. Now here's what I want you to take note of. When I'm doing shoulder presses, the first couple reps are pretty easy. Now look at the difference between those and my last rep. I can barely get it up. That's pushing the failure. And of course, you always got to hit the arms. This time in superset with triceps and biceps, again opposing muscle groups. This Bayesian curl has been a game changer for me in growing my biceps. It really allows you to get a deep stretch and push yourself as hard as you can. Lastly, did a burnout for the forearm curls. If you've never tried these, definitely add it in. They are absolutely killer.