Upper Body Hypertrophy (9 July 2015)

Posted on 12 Jul 2015 20:51


There is a TON of volume I have covered in this workout. I have targeted Traps, Triceps and Biceps to get that upper body growth spurt.

Dumbbell Shrugs:
20 kgs 44 lbs x 15 x 5
Volume = 75 reps
I added another set to this from last week and I kept the rest intervals REALLY short. I did not let my rest exceed 45 seconds. So it was pretty much an activity of picking up the dumbbells, doing a bunch of reps, setting them down, taking a few breaths, picking them up and repeating the process.

#1 x 20 x 3
Volume = 60 reps
I haven't done this exercise with bands in forever and although I was using the #1 bands in each hand it felt really difficult. I got a really good pump going with this. I kept the rest intervals to just a bit under 60 seconds.

Side Raises:
2.5 kgs 5.5 lbs x 20 x 3
Front Raises:
2.5 kgs 5.5 lbs x 20 x 3
Volume = 60 + 60 = 120 reps
I did not superset these nor did I do actual rest-pause work but it was informally the same. I didn't rest much between set and basically what I did was, I started with side raises. I'd do 15 reps or so and then I'd be exhausted (not on the first set, obviously). So I'd rest for a bit - and by rest I mean I'd just stand there breathing with the plates in my hands. Then I'd finish the 15 reps and begin Front Raises. I'd get stuck somewhere around the 10-12 rep mark so I'd repeat the same rest interval here and then begin again. Once I got 20 reps on front raises I would switch back to side raises and repeat the whole process. So this was like one gigantic set with arbitrary rest intervals.

Tricep Band Pressdowns:
One set is made up of
#2 x 15
#1 x 15
#2 x 10
#1 x 10
I did 3 sets in total
Volume = 3 x 50 = 150 reps
I used the SAME principle as I did on the side and front raises with this. Keep going till I am tired then take a small break and repeat the process again and again till a total of 3 sets are completed. I did do a few sets of 10 reps with my left hand exclusively because there is a growth imbalance (minor).

Unilateral Overhead Press:
20 kgs 44 lbs x 4 x 3
Volume = 12 reps
This is one additional set from last week.

BW x 8 x 3
Volume = 24 reps
I simply LOVE this exercise and doing this after exhausting my triceps (and shoulders) is just incredible fun! I make it a point to just hang at the bottom on a few of the reps to really get that confidence to lock it out at the top. This might not make sense but I have found that when I just suspend myself at the bottom with all my muscles taut and tense, I get tremendous confidence to get more reps. I used to be a real fat kid at one time and movements like dips used to scare the hell out of me. So being able to just hang at the bottom gives me a good thrill.

For these next two exercises, I have used Rest-pause (RP) sets.

Barbell Curls:
20 kgs 44 lbs x 11 + 5 = 16 RP
22.5 kgs 49 lbs x 10 + 5 = 15 RP
25 kgs 55 lbs x 10 + 4 = 14 RP
27.5 kgs 61 lbs x 8 + 6 = 14 RP
30 kgs 66 lbs x 6 + 3 = 9 RP
Volume = 68 reps
I am really pleased with these. I kept the rest intervals short at about 90 seconds at the most and I managed to use really good form on all the reps.

Preacher Curls:
5 kgs 11 lbs x 14 + 6 = 20 RP
5 kgs 11 lbs x 14 + 6 = 20 RP
7.5 kgs 16 lbs x 9 + 3 = 12 RP
10 kgs 22 lbs x 4 + 1 = 5 RP
10 kgs 22 lbs x 4 + 1 = 5 RP
Volume = 62 reps

Hammer Grip Pull-ups:
BW x 4 x 3
Volume = 12 reps

Great workout!

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