7922 Convoy Ct, San Diego, CA 92111

PROGRESSIONS FOR UPPER BODY | These workouts are written in phases so you can take workouts based on whichever phase you’re currently in. If you’re newer to training (less than a year of knowledgeable lifting) and not sure where to start, begin in the endurance phase and progress from there based on your goals. If you’re an intermediate lifter (1+ years) who wants to get into bodybuilding, look damn good, or build muscle to progress into powerlifting, you will start with the hypertrophy phase. If you’re an advanced lifter (3+ years) who has already completed a hypertrophy phase and you’re ready to train for a powerlifting meet or maximal strength, then you will train in the strength phase.

The recommendations are general guidelines for the beginner, intermediate, and advanced lifters. After a 6 week phase of endurance training as a beginner, you can absolutely move onto hypertrophy and so on. If you’re and advanced lifter, you already know that you will have to progress through different phases in your cycles. Its important to progress through phases to become faster, stronger, and better overall.

NOTE: Although these workouts are labeled for beginners, intermediate, and advanced lifters; its created assuming you have healthy movement patterns and range of motion (with no muscular compensations, joint/ muscle pain, injuries, or exercise limitations). Although the workouts themselves may be progressed from beginner to advanced workouts, if you have improper movements, these exercises may be dangerous to perform. Contact me to hear about how you should be training if you have any concerns.

 

If you want a complete training program based on your specific goals, movement patterns, lifestyle, and are set up in training progressions, sign up for personalized coaching here.

UPPER BODY ENDURANCE WORKOUTS

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EQUIPMENT NEEDED:

  • CABLE MACHINE
  • DUMBBELLS

 

ABOUT THIS WORKOUT:

The standing cable rows will be in a squatted position, placing the cable to about chest height from that position. Your push-ups can be from the knees, incline, or decline. Rest for 30-90 seconds before moving onto the next round.

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EQUIPMENT NEEDED:

  • BARBELL
  • DUMBBELLS

 

ABOUT THIS WORKOUT:

The renegade rows are done from the plank position, but you moderation for the exercise is to do it from your knees. (That’s what she said.) (Also, I’m sorry for the that’s what she said joke.)

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EQUIPMENT NEEDED:

  • LAT PULL DOWN MACHINE
  • DUMBBELLS

 

ABOUT THIS WORKOUT:

This is a circuit workout for upperbody endurance. With the exercises that start with 25 reps (dumbbell floor press and lat pull downs), be sure to decrease the reps by 5 each round, keeping the weight the same or going up in weight if you’re more advanced.

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EQUIPMENT NEEDED:

  • CABLE MACHINE

 

ABOUT THIS WORKOUT:

This is a quick, cable-only workout. For the single arm lat pull downs, you’ll use a cable machine rather than the lat pulldown-specific machine. You’ll kneel down and pull a single handle down to your side, focusing on the lats.

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EQUIPMENT NEEDED:

  • TRX
  • DUMBBELLS
  • RESISTANCE BANDS

 

ABOUT THIS WORKOUT:

For the TRX exercises, be sure to reposition yourself from chest press to tricep extensions if needed. Don’t stay in that same position with bad form.

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EQUIPMENT NEEDED:

  • CABLE MACHINE
  • BARBELL
  • DUMBELLS

 

ABOUT THIS WORKOUT:

This will be a longer workout. It will take about 1.5-2 hours to complete. Rest for about 30 second inbetween supersets.

HYPERTROPHY UPPER PULL DAY WORKOUTS

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EQUIPMENT NEEDED:

  • LAT PULL DOWN MACHINE
  • BARBELL
  • CABLE MACHINE

 

ABOUT THIS WORKOUT:

This is a shorter workout that should only take about 30-40 minutes. Perfect for lunch break workouts.

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EQUIPMENT NEEDED:

  • SMITH MACHINE
  • LAT PULL DOWN MACHINE
  • BARBELLS
  • DUMBBELLS

 

ABOUT THIS WORKOUT:

This workout will take about 1.5 hours to complete

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EQUIPMENT NEEDED:

  • CABLE MACHINE
  • DUMBELLS
  • BARBELL

 

ABOUT THIS WORKOUT:

This workout will take about an hour to complete.

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EQUIPMENT NEEDED:

  • LAT PULL DOWN CABLE MACHINE
  • CABLE MACHINE
  • EZ CURL BAR
  • HAMMER LAT MACHINE
  • DUMBBELLS

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • CABLE MACHINE
  • DUMBBELLS
  • OLYMPIC BARBELL / T-BAR MACHINE
  • PULL UP MACHINE / PULL UP RESISTANCE BANDS

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • TRX
  • KETTLEBELLS
  • CABLE MACHINE

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

HYPERTROPHY UPPER PUSH DAY WORKOUTS

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EQUIPMENT NEEDED:

  • DUMBBELLS
  • CABLE MACHINE

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • SMITH MACHINE
  • LAT PULL DOWN MACHINE
  • BARBELL
  • DUMBBELLS

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • CABLE ROW MACHINE
  • DUMBBELLS
  • BARBELL

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • DUMBBELLS
  • BARBELL
  • BENCH PRESS

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • DUMBBELLS
  • BENCH PRESS

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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EQUIPMENT NEEDED:

  • DUMBBELLS
  • BARBBELL
  • FLY MACHINE
  • CHEST PRESS MACHINE
  • DIP BARS / MACHINE

 

ABOUT THIS WORKOUT:

This workout will take about an hour to an hour and a half to complete.

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