Upper body builder
In this workout sample of a customized program, we are going to push the upper body to it's limits! In this particular workout the person has access to a gym and is looking to add muscle size and strength. We are going to be performing Progressive Overload. Progressive Overload will allow you to manipulate sets, reps, and intensity over a period of weeks. The goal is to start with a low intensity and by the end of the month be at a very difficult intensity. We are going to gauge our intensity with something called Reps in Reserve (RIR). What this means is if you are performing a bench press with a 2 reps RIR and you complete 10 reps but you think you could of done 12, your RIR is 2. Using RIR instead of a set rep range will allow us to fatigue the muscle greater over a period. Sometimes when people receive a program the reps may be to much or not enough for the client, RIR's takes that problem out of the equation. Over the month we will lower the RIR making the exercise more intense. We will also add reps and sets as we proceed through the month. For this upper body builder, we are going to start with at Dumbbells' Bench Press. You will do 2 sets, with a weight that you can do at least 8 reps with but not more than 20. You will perform reps until you hit your 2 RIR, you will then break, and repeat. On the chest fly you will perform the same 2 RIR's but you are going to go for 3 sets instead of 2. Also, You can do both arms at a time or just the one arm as shown below Next, we will do the 1 arm DB row supported on the bench (see video) We will do 2 RIR for 2 sets. On the Lat pull down we are doing a 2 RIR for 3 sets For both the Triceps Push down and the Barbell Curl you will be doing 2 RIR's for 4 sets Tips: If it feels to easy to complete than it probably is. Don't be afraid to progress slowly, especially if you are new to fitness or a gym setting.
