Upper-body workout twice weekly: bench press to failure at 285 lb, incline dumbbell press supersetted with heavy rows, then a triple set of triceps, biceps, and shoulders. Training to failure creates the stimulus for muscle growth.
Hit this upper body day twice per week if you want to get the best results. Once we're warm, we're taking absolutely everything to failure, starting with a PVC pipe to warm up the shoulders. Go in all directions to really loosen it up and get that mobility going. Now for the movement prep. These are the type of exercises you want to do if you want to feel functional, move like a human, not a robot. Now, 2 warm-up sets for the bench, and then we're going 2 to complete failure. For context, I went 135, 225, and then 285 for 2 sets. We're already warm from that other bench set, so we're going straight to failure with this incline dumbbell bench and then supersetting that with heavy heavy single-arm dumbbell rows. I actually superseded the first bench set with this as well. This last one's a triple set for the triceps, biceps, and shoulders. Of course, everything's taken to failure. If you want to get the best results, you have to create enough stimulus in the muscle to make it grow, and that's exactly what training to failure does. If you want results like this, I actually created a free 21-day fat loss and body transformation roadmap. That roadmap is what allowed me to get crazy results like this. If you want it for free, just use the link in my bio. It's as simple as that.
