Building big upper body strength takes big weight. Today we’re focussing on pressing and pulling in the horizontal plane. The workout finishes with some classic gym-bro bodybuilding and abs. These classic workouts have tons of value that is undervalued in this new world of “functional training”.

Bench press 5-5-5-3-3-3
Rest 1-2 minutes between sets
*Perform 3 sets of 5 and then 3 sets of 3 building to one heavy set of 3 reps for the day

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4 sets, heavy across:
6-8 barbell bent over rows
90-seconds rest between sets

3 sets:
12 biceps curls
12 triceps press downs
60-seconds rest between sets

5 sets:
10-15 weighted sit-ups
60-seconds rest between sets

Posted by Jeremy Meredith

  1. Worked up to 245 lbs

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