Josh HeverlyOnline Health & Fitness Coach & Founder at Holistic Hev

If you want the free guide, comment?on my Instagram post (can only send if you’re following)

12 Jan 2026 · 1 min

Watch on YouTube

1:13

In this video the creator walks viewers through a complete upper‑body training session focused on chest and back. The routine begins with a movement‑prep warm‑up on the SkiErg, followed by targeted triceps and back warm‑up sets. The movement‑prep includes two sets of ten reps of rotational work, a Cobra push‑up (or regular push‑up if needed), and a bench‑press warm‑up. The creator emphasizes a unique training philosophy: performing the heaviest bench set early in the workout (e.g., 275 lb for 7 reps) to capitalize on peak strength, then taking subsequent exercises to failure (pull‑ups, push‑ups). All exercises are supersetted with opposing muscle groups to manage fatigue, and the session finishes with a two‑dumbbell row. At the end, viewers are invited to comment the word “holistic” on Instagram to receive a free guide on building a personalized training plan.

Chapters

Here's my full upper body day of chest and back. And if you want to get these kind of results, just follow all of the tips that I give in the video. You always got to warm up properly. So I'm starting with a little movement prep on the SkiErg. 30 seconds of the regular movement and then a quick warmup for the triceps and my back. Now onto the actual movement prep. 2 sets, 10 reps of each of these. Never ever start your workout without warming up properly. This one is a little bit advanced, but rotational work is so good for you. If you can't do the full thing, just do the first half of it. Last exercise of the movement prep is this Cobra pushup. If this is too advanced, just do a regular pushup. First exercise of the movement prep is this bench press. How I structure my workouts is a little bit different than most people, which is why I get such phenomenal results. Right when I'm warm, I hit my heaviest set. That way I can go full effort on it. If you wait until the last set to do your heaviest, you're not gonna be at your peak strength. Just a few weeks ago, I did 275 for 3 reps. Now I just did 275 for 7 on bench. Then after that, I take pretty much everything to failure. For example, these pull-ups and push-ups all till I can't do another rep. On top of that, I superset everything, but it's always opposing muscle groups, so I limit in-session fatigue. Now to finish off the workout, this is one of my favorites, just a simple 2 dumbbell row. If you've been going to the gym blindly without any sort of training structure, just comment the word holistic and I'll send over my free guide that goes over how to build your own training plan. It's really simple, quick read, just try it out.