Full upper body workout hitting chest, shoulders, back, and arms. Bench press up to 315 lb, then 50 reps of volume work. Mid-cable rows and weighted dips supersetted to failure, finished with triceps burnout.
Here's my full upper body day of chest, shoulders, back, and arms. And if you want to get these kind of results, you could really just copy me. After my warmup, I did a couple sets of calisthenics. It's super fun and it's also super challenging. Now into the actual workout. I'm starting with bench. I worked up to 2 heavy sets of 315. Then after those 2 sets, I did a lot of volume, so 50 total reps here. And I superseded those bench sets with this cable rotation, trying to get a deep stretch in the back and a full rotation. Next superset is this mid cable row, only 2 sets here to absolute failure. And I paired that up with this weighted dip, again 2 sets to absolute failure. And the last exercise was a burnout drop set of the single arm tricep extension.
