High Intensity Upper Body

Upper Body Day

Perform each exercise back to back with no rest in between and allow for only 30 seconds to a minute rest between sets


Barbell Overhead Press superset w/ Pull Ups superset w/ Face Pulls; 3 sets of 6 each for presses and pull ups, 3 sets of 12 on face pulls.

Notes: Follow up a heavy compound press with two pulling motions for a balanced physique and healthy shoulders. You can use any grip position you choose for the face pulls.


Incline Barbell Press superset w/ Cable Rows; 3 sets of 8 each.

Notes: When performing the incline presses, use a 1 and ¼ rep scheme. This means you lower the weight all the way, press a ¼ of the way up, back down, all the way up. That is considered 1 rep, perform 8.


Z Press superset w/ Supinated Grip Pulldowns superset w/ Cable Pullovers; 3 sets of 7 on presses and pulldowns, 3 sets of 10 on pullovers.

Notes: Z presses are similar to dumbbell military presses, except that they are performed seated on the ground instead of supported on a bench or chair.