How I Actually Train | Complete Upper Body Session

What is going on, guys? Welcome to today's YouTube video. I've got a treat for you today. We got the full Marbella experience. We're starting it out in Paddle Club, and today we got a full upper workout on the cards. I've been doing legs, push, pull, upper, lower. Today is my upper day. It's a nice balance between bro split and also hitting everything twice per week, but you still get to zone in on certain body parts, certain muscle groups in the legs, push, pull days. But today we've got full upper, okay? So we got flat chest press, You can either do flat dumbbell press or you can do flat barbell press. The choice is yours. We got vertical row in the form of a lat pulldown. Then we got a shoulder press. I think I'm going to do shoulder press machine for that. Then we got a horizontal row. I'm going to try set up a seal row or some sort of variant along the lines of that. And then we are finishing off with some arms. I'm super excited. It's a beautiful day here in Marbella. It's crazy. It is like well into October at this stage and the gym is packed. Marbella is no longer a place where people just come in the summer. People are here year round. It's busy year round. It's buzzing year round. The gyms are full year round. That's how I judge the economy. The economy is doing well or not if the gyms are full. And right now the gyms are absolutely packed. The vibe is right. So let's go pump up the chest and let's get into today's session. We got ourselves a bench press. Today's going to be a good day. So this is definitely the busiest part of the gym, as like the entrance is over there. So once you get yourself a bench press you got to guard it with your life. Also, today we are sipping on some Ghost pre-workout. This is actually Pump. It's a non-stimulant. I've already had like 2 coffees and an energy drink today. So on mornings when my caffeine intake is too high, I have the Ghost Pump non-stimulant. Great stuff. Let's see if it works. So once upon a time, about maybe 2 years ago, I had a really bad chest and shoulder injury. The pain was in my shoulder, but it was actually a pec tear. That was causing it. And I was doing all this shoulder rehab stuff. It was actually my pec that I needed to heal. As a result, what got rid of it for me is super warm-up on the chest. I mean like 20 to 40 rep sets at the very beginning of the workout just to get maximum blood flow to it. And I found it actually gave me much better chest workouts when I warm up with super high reps. So we're going to grab like maybe 15 kgs and we're going to do like a massive warm-up set, like 20 to 30 reps. And I don't worry too much about the tempo. Just getting blood into the muscle. Huge stretch, really squeeze at the top. 3, 2, 1. We're getting our pump in, we're getting our chest pumped. Take a guess, what flavor do you think that is? Take a guess, take a guess. It's a bit like peachy. Yeah, close. Not pineapple. Oh my God, so close. It's a random one. Passion fruit. Don't take, don't take all my pump. Don't take it all. Don't take it all. I'm feeling good. I got a green Whoop recovery score today. So Whoop is the thing that I use to gauge my recovery, mainly used for sleep tracking. Had a great sleep last night, which is rare as a new dad. So today I'm going to push myself extra hard. So let's see if we can get the 50s up. So I'm going to do one more warm-up set. With the 30s, and then we'll see if we can get the big boy weights going. Yeah, feeling good. Yep. That was very steady. That was good. Feel good. You always know when you walk into the gym, if the weights are feeling light, then you know it's going to be a good session. Mentally prepping. That's it. That's half it. You know, you got to get in the right frame of mind. One of the best tips that I saw recently was that you should treat every rep like it's a set. So every rep, if you got 6 to 8 reps, you treat every one, you get in the frame of mind where I'm gonna give my absolute best to each and every rep. Never mind the whole set, each and every rep, treat it like a set. So that's what we're doing here. Let's get in the zone.

1, 2, 3. 4, 5.

One more, let's get 10. One more, one more. Yeah, we got 10! That green Whoop recovery score is hitting today. Oh my God. I'm feeling fresh today. Let's do 2 more sets of that. You got to get determined.

Push it.

I'm happy with 8. As long as we're getting in the 8-10 rep range, I'm happy. So the last set, I gotta get 8. And the way people think that progression is always linear, or you're always increasing weight constantly, or always increasing reps, and that's not how it goes. So for example, if next week I get 10 reps straight across the board for all sets, that's a progression because I'm progressing. I'm getting 4 extra reps that following week. When you get advanced like me You just take anything you can get. Progress is not always going to be linear. It's not always going to be just increasing the weight nonstop. Unfortunately, the gym doesn't work that way. I wish it did. Last set. No matter what, I'm going to get 8 reps here. I'm going to just do whatever it takes. Just in my mind, I'm not not getting these 8 reps. So last set. Let's make it count.

Oh, okay.

All right, take as much rest as you like when it comes to compound movements. The longer you rest, the more weight you're gonna lift, and that's what it's about. That's what progressive overload is about. So of course, don't take the piss and wait 5-10 minutes between every set, or your workouts are just going to go on all day. But make sure that you're fully rested and ready to give it all. You can probably hear, like, I'm out of breath in between these sets. So you gotta wait, wait fully until you're ready to go. All right, let's go, let's go, let's go!

1, 2, 3, 4, 5, 6, 7. Come on! Grrr! Pfff!

Delighted with that. Boom. Onto the next exercise. And there you go. Now the rig is out and we still got the microphone attached. So let's hit some lat pulldowns. Let's gauge the weight a little bit. Do a light-ish set. Take it for a little test run. So I don't like super wide grip. I like just at the bend right there. Little lean back as well. And boom, bring it right to your chest. And also one thing I've started using again recently is some Versagrips, some straps. Now with these, pros are you can lift more weight for your rowing movements, and so you're going to get more hypertrophy on your back. But the drawback is you're not building your grip strength. But I think I've kind of maxed out these forearms. Like, I'm willing to sacrifice some forearms for some back. So let's get these strapped up and we'll do our first working set. Let's go a bit heavier. Let's go, let's go 2 from, 2 from the bottom.

Oof, oof, oof, two more.

When I find that I can't get the bar to my chest or even close, then you know you're pretty much at failure because you're not fully completing the rep. So just call it up there. So your training split, when it's tailored to you, you should always have an emphasis on whatever lifts or body parts that you want to bring up. And the way you do that is be specific. So you want to start off most of your sessions with that body part. Or for example, if you're doing full body or you're doing an upper like today where you've got loads of different body parts, place the one that you want to bring up the most at the start. That's when you're freshest, that's when you're most focused, that's when you're going to be your best and be able to give the most energy to. So you got like a limited amount of bandwidth, you only got a certain amount of energy to give, so So give it to the bit that needs it the most. In my case, this pigeon chest. I love that full lockout you get as well. You almost put your head forward. You let your arms completely lock out. You can feel your back stretch and then right to the chest. So good. Therapy. 3 more.

Alright, alright everyone, so my name's Theo, first time in Marbella here. This guy Rob has inspired me honestly since I was 17, which is the reason why I'm in the gym today literally recording my own fucking content because of you, man.

I've created a monster!

You, Joe Delaney, Mike fucking Thurston.

That is, that's a crew right there. Me, Joey D, and Uncle Mike. But here, how are you enjoying Marbella?

Sick, it's sick. So I've been— I was got here yesterday. Yeah, so I'm living in the city center and I traveled out today. Just come to this gym because of your Instagram. Honestly, guys, it's so sick.

It's sick. Like, once people come out here, they come to Marbella and they don't get sucked into the party life— well, you can, you can a little bit. Yeah, you can dabble. But if you're actually into the fitness scene, like you're trying out all the gyms here, all the healthy cafes, all the beaches and everything, you're not going to want to leave. So I'm very happy to see you in here. Absolutely smash it. And you got a nice pump as well.

No, honestly, just started.

All right, always a nice bit of motivation after I meet someone who watches the channel. Like, I swear to God, I've done so much cool shit over the past 10 years and nothing compares to that. Like, imagine someone coming up to you and saying, this is why I started what I'm doing now, this is why I started in the gym. That is like the ultimate high. That is the best feeling ever. Like, what the hell? Imagine someone saying, I love what you do for a living. Like, that is the nicest compliment anyone can say to me. So if you see me in the gym, please Say hello, stop me for as long as possible because it gives me better motivation to smash out my session. With that said, we got some shoulder press. Let's go! Alright guys, so we're on to our last compound movement of the session. I've already had an amazing session, so I want to finish this off really, really strong. For the horizontal row, we are doing this machine right here. So this is a low row, and I'm going to do it with an underarm grip. So let's see, I'm going to grip it around here and use the band kind of to wrap my thumbs around like so.

Okay, 1, 2, 3, 9, 10.

That's a good one. Yeah, happy with that. 2 more sets. Finish it up with a little bit of a drop set. So you're going to whip one plate off on each side. I'm going to do one arm to failure. So unilateral row, hold it a little bit lower down, really feel that crunch your lat.

3 more.

Cardio and bodybuilding, how do they affect each other? Since doing a lot more cardio, running a half marathon, doing regular 5Ks, 10Ks, my lifting sessions have vastly improved. I'm a little bit out of breath now, but before I started doing regular cardio, I was way worse. I would be panting during a session, and now I find I get through my sessions so much easier. So the only time that cardio kills your gains or affects your gains is if you're not eating back those calories, if you're not recovering from your running sessions. So the only time you should be concerned is if you're not recovering properly, you're not hydrating after your runs, you're not eating back those calories, then yeah, you're going to feel weaker and it's going to eat into your bodybuilding sessions. But if you're recovering properly, it's all good to go. And I would go as far as saying they'll complement each other. We are finishing off the session. We are treating ourselves to some arms. Everyone loves training arms. I always find it the easiest part of the session. It's nice leaving the gym with an arm pump. So we're going to do a superset. Main reason we do supersets is to save time. There's nothing magical about them. And they also do give you a sick pump. Party out front, business out back with the biceps and triceps. So we are going to be supersetting tricep rope pushdowns with some dumbbell curls. So we are going to do that with the 20s. We're doing them supinated like so. So you want to start off in a hammer grip down by your side and then turn the pinky up to the ceiling. Oh my God, you just feel that squeeze. Even kind of go a little bit further, like turn it to the opposite wall. You just want to give the biceps a max squeeze you can. Ah, and then straight into the triceps. With the triceps, I visualize it as a bit of like a W movement, okay? So you're coming up at the middle here, you're almost joining knuckles instead of just going straight down. You're making a little W, a little W movement like a slide, and you're kicking your triceps out at the bottom. Toast. All right, guys, that wraps up today's full upper body session. I hope you enjoyed this format, this style, this casual kind of gym walkthrough style. I hope it felt like you were in the gym with me. Many more of these to come. Hope you enjoyed. Keep it real, Knight Herr. Peace.