Session #43

Day #43

Today is your first "Body Building" upper body, antagonizing split. Work hard and control those negatives! NO REST BETWEEN EXERCISES, ONLY SETS!

Equipment

Dumbells, Bench Press, Barbell, Bench, Dip Station

Rest Time

40 Seconds for 11 Rep Range : 70 Seconds for 8 Rep Range

WARM UP
1.1 Joe D's Limber 11 Sets:1 Reps:5-10 Each Muscle: Whole Body Mobility I saw this exercise and immediately realized it's potential, it is not apart of Joe D's limber 11, however it was important to make this warm up list for its effects on the body. This exercise has some fancy anatomy name but I figured it looked like how Superman Turns while flying, hence the awesome name.	1.1 Joe D's Limber 11 SETS :1 REPS:5-10 Each MUSCLE: Whole Body Mobility	I saw this exercise and immediately realized it's potential, it is not apart of Joe D's limber 11, however it was important to make this warm up list for its effects on the body. This exercise has some fancy anatomy name but I figured it looked like how Superman Turns while flying, hence the awesome name.

1.2 Lacrosse Ball In Shoulder Sets:1 Reps:2 Minutes Each Side Muscle: Pecs This corrective has a massive effect on overall shoulder function.	1.2 Lacrosse Ball In Shoulder SETS :1 REPS:2 Minutes Each Side MUSCLE: Pecs	This corrective has a massive effect on overall shoulder function.

1.3 Banded External Shoulder Distraction Sets:1 Reps:2 Minutes Each Muscle: Rotator Cuff This is the backbone of shoulder distraction movements. It is one of my favourite shoulder distraction techniques for proper shoulder function.	1.3 Banded External Shoulder Distraction SETS :1 REPS:2 Minutes Each MUSCLE: Rotator Cuff	This is the backbone of shoulder distraction movements. It is one of my favourite shoulder distraction techniques for proper shoulder function.

WORK OUT
2.1 Barbell Bench Press Sets:3 Reps:8 Muscle: Pecs, Triceps The barbell bench press is the staple of strength training and muscle growth. This is one of the most basic and original gym exercises used by almost all fitness enthusiasts. If the bar is too heavy for the rep range, use a bar with a thinner grip, or use dumbells. Note: Different rep ranges require different rest times.	2.1 Barbell Bench Press SETS :3 REPS:8 MUSCLE: Pecs, Triceps	The barbell bench press is the staple of strength training and muscle growth. This is one of the most basic and original gym exercises used by almost all fitness enthusiasts. If the bar is too heavy for the rep range, use a bar with a thinner grip, or use dumbells. Note: Different rep ranges require different rest times.

2.2 Chin Ups Sets:3 Reps:8 Muscle: Lats, Traps, Biceps, Abs The chin is up amazing for developing back structure and is bragging right among the masses. If you aren't able to do the required rep range, use bands to help you fail in the right rep range. If you have any shoulder limitations, a Lat Pushdown is the desired exercise here.	2.2 Chin Ups SETS :3 REPS:8 MUSCLE: Lats, Traps, Biceps, Abs	The chin is up amazing for developing back structure and is bragging right among the masses. If you aren't able to do the required rep range, use bands to help you fail in the right rep range. If you have any shoulder limitations, a Lat Pushdown is the desired exercise here.

2.3 Standing Shoulder Press Sets:3 Reps:11 Muscle: Unset This movement taxes the front delts like no other exercises. It can be dangerous for people with shoulder issues. Watch the explanation for proper form.	2.3 Standing Shoulder Press SETS :3 REPS:11 MUSCLE: Unset	This movement taxes the front delts like no other exercises. It can be dangerous for people with shoulder issues. Watch the explanation for proper form.

2.4 Floor Flies Sets:3 Reps:11 Muscle: Pecs, Biceps The floor fly is a modification to ensure this exercise is performed with minimal risk to the shoulder capsule.	2.4 Floor Flies SETS :3 REPS:11 MUSCLE: Pecs, Biceps	The floor fly is a modification to ensure this exercise is performed with minimal risk to the shoulder capsule.

2.5 Dumbell Bent Over Rows Sets:3 Reps:11 Muscle: Lats, Traps Make sure you do each arm before you start the rest timer. It is helpful to watch this explanation video more than once. Most people struggle to execute this properly with good form even when corrected.	2.5 Dumbell Bent Over Rows SETS :3 REPS:11 MUSCLE: Lats, Traps	Make sure you do each arm before you start the rest timer. It is helpful to watch this explanation video more than once. Most people struggle to execute this properly with good form even when corrected.

2.6 L Raises Sets:3 Reps:6 Each Arm Muscle: Deltoids Be sure to keep your feet together and keep your glutes and core squeezed tight. IMPORTANT: Doing both arms counts for one rep!	2.6 L Raises SETS :3 REPS:6 Each Arm MUSCLE: Deltoids	Be sure to keep your feet together and keep your glutes and core squeezed tight. IMPORTANT: Doing both arms counts for one rep!

2.7 Bodyweight Dips Sets:3 Reps:8 Muscle: Triceps Dips are an amazing exercise to develop your triceps. Be careful you execute this exercise safely. Watch the video to ensure proper technique. If you aren't able to do the required rep range, use bands to help you fail in the right rep range. If you have any shoulder limitations, a cable tricep extension is the desired exercise here.	2.7 Bodyweight Dips SETS :3 REPS:8 MUSCLE: Triceps	Dips are an amazing exercise to develop your triceps. Be careful you execute this exercise safely. Watch the video to ensure proper technique. If you aren't able to do the required rep range, use bands to help you fail in the right rep range. If you have any shoulder limitations, a cable tricep extension is the desired exercise here.

2.8 Inverted Rows Sets:3 Reps:11 Muscle: Lats, Traps, Biceps, The inverted row is great because it can be done anywhere. To understand how to make this exercise more and less challenging based on foot placement, make sure to watch the video. Pull the bar to your chest (just below your nipple line), NOT to your neck, or bellybutton.	2.8 Inverted Rows SETS :3 REPS:11 MUSCLE: Lats, Traps, Biceps,	The inverted row is great because it can be done anywhere. To understand how to make this exercise more and less challenging based on foot placement, make sure to watch the video. Pull the bar to your chest (just below your nipple line), NOT to your neck, or bellybutton.

COOL DOWN
3.1 Lacrosse Ball in Traps Sets:1 Reps:2 Minutes Each Muscle: Upper Traps This can feel wonderful and extremely beneficial for regulating tight shoulders.	3.1 Lacrosse Ball in Traps SETS :1 REPS:2 Minutes Each MUSCLE: Upper Traps	This can feel wonderful and extremely beneficial for regulating tight shoulders.

3.2 Banded Front Rack Distraction Sets:1 Reps:2 Minutes Muscle: Rotator Cuff This stretch can seem pretty deep and intense. This is a must for front squatting.	3.2 Banded Front Rack Distraction SETS :1 REPS:2 Minutes MUSCLE: Rotator Cuff	This stretch can seem pretty deep and intense. This is a must for front squatting.

3.3 Banded Tricep Distraction Sets:1 Reps:2 Minutes Each Muscle: Triceps This movement is essential for maintaining the stable front rack shape.	3.3 Banded Tricep Distraction SETS :1 REPS:2 Minutes Each MUSCLE: Triceps	This movement is essential for maintaining the stable front rack shape.

3.4 Wrist Stretch Sets:1 Reps:2 Minutes Each Arm Muscle: Carpal Tunnel This might not be 100% necessary for many people, but if you find you have wrist issues while front squatting. It's ideal you incorporate this one.	3.4 Wrist Stretch SETS :1 REPS:2 Minutes Each Arm MUSCLE: Carpal Tunnel	This might not be 100% necessary for many people, but if you find you have wrist issues while front squatting. It's ideal you incorporate this one.

If at first you don’t succeed, just try again. So many people give up after they fail, it’s disgusting. I am physically bothered by the amount of people who think if someone fails once, they are condemned to be that way for a lifetime. Always give other people a second chance and 100%, always give yourself a second chance. If you struggled with something before, ask yourself why that is, and try to fix the issues.

The workouts are going to become a lot more difficult. These workouts I have been putting clients through for years and I always notice the largest change in their athleticism in this phase of training.

Make sure you focus on the negatives, I had emphasized this before in other workouts, but be sure to count the seconds out as best you can. Remember you will want to count quickly as this type of exercise burns a **** ton. Slow down your counting and try to be mindful and notice when you speed up because this exercise hurts!