Full upper body workout hitting chest, back, shoulders, arms, and forearms. Starts with 1 minute rowing and 30 seconds ski erg, then moves through compound lifts to failure paired with supersets. Emphasizes time under tension and static holds across 3 to 4 sets per exercise.
This is my full upper body day workout. Chest, triceps, biceps, all back. It's long, but it's great. You need to make sure you're warming up properly. I'm starting with a minute on the row erg right here, and then 30 seconds on the ski erg right here just to warm up before the actual movement prep. Now this is just the movement prep for my lift. I'm doing 2 sets about 10 to 15 push-ups, 2 sets of about 8 pull-ups, and then 2 sets of this shoulder movement pattern. I always start with compound movements, so right now I'm hitting a chest press, about 3 or 4 sets to 8 to 10 reps. I'm always pushing till failure. Then another compound movement, I'm using the row machine, same thing, 3 to 4 sets, 8 to 10 reps, always till failure. Next up, this shoulder press machine, I really like it. I'm going static with one arm and then doing about 8 reps on the other. I superseded that with chest fly. As you can tell, I'm hitting 3-second hold in the middle to really isolate my chest. Then the next superset was lat pulldowns, 3 sets, 6 to 8 reps. And then I superseded that with tricep pushdowns, but on the same lat pulldown machine just to make it simple. 3 sets, about 10 reps, always till failure. Next up, the preacher curl, amazing for isolating your bicep. This is definitely one of my favorite bicep exercises. Then I superseded that with this forearm curl. This is amazing to hit the top of the forearms, really isolates the muscle. Now for the last superset, I went with an overhead tricep extension, and then I superseded that with chin-ups till failure. This was an insane workout. You got to try it. Super long, but if you got the time, it's definitely worth it.
