Upper Body Super HIGH Volume Workout (10 Aug 2015)

Posted on 12 Aug 2015 18:44

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Back, Traps, Chest, Triceps, Grip and Abs ALL HIT together!!!

This was a SUPER long and tiring workout. I've used principles of density training in this and combined with the high volume: this workout killed me. I'm going to go through the workout on an exercise by exercise basis.

Upper Body Super HIGH Volume Workout

Pull-ups:
BW x 5 Pronated Grip + 2 Hammer Grip x 3 sets
Volume = 21 reps
I love breaking down pull-ups by the various grips I have access to using. Hammer Grip still feels a little difficult on the shoulders though.

Triceps Hell:
#1 x 120 reps @ 5:00 minutes
#2 x 25 reps
As you can imagine: the pump was insane. This is an example of density training. I also made sure to focus on the negative of the rep and I also held the band midway to build bloodflow.

Dumbbell Rows:
RP = Rest Paused
30 kgs 66 lbs x 10 + 5 = 15 RP
35 kgs 77 lbs x 10 + 2 = 12 RP
40 kgs 88 lbs x 10 + 1 = 11 RP
45 kgs 99 lbs x 7 + 2 = 9 RP
50 kgs 110 lbs x 8 + 2 = 10 RP used straps (raw all along)
55 kgs 121 lbs x 6 + 1 = 7 RP used straps

High to Low Rows:
#1 x 80 reps @ 2:40 minutes
#2 x 50 reps @ 2:15 minutes
#3 x 20 reps @ 0:55 minutes
Volume = 150 reps
What an amazing feeling. With this time cap on the lift it really forces me to budget my rest and gets me feeling the muscle. I make sure I don't rush this.

Low to High Rows:
#1 x 80 reps @ 2:40 minutes
#2 x 50 reps @ 2:20 minutes
#3 x 20 reps @ 0:45 minutes
Volume = 150 reps
Similar to seated cable rows, this has a great flow to it.

Dips:
BW x 10 x 4
Volume = 40 reps
At one time I used to abhor this exercise and I suffered miserable bouts of pain doing this. But through persistence and consistent hard work I have fallen in love with this exercise.

Upright Rows:
#1 x 35 reps @ 1:05 minutes
#1 x 25 reps @ 0:55 minutes
#1 x 20 reps @ 0:37 minutes
Volume = 80 reps
I think the BEST growth I have gotten is in my traps and it is all from doing super high volume time under tension (TUT) type stuff. The density training really works well for me.

Band Shrugs:
#1 x 60 reps @ 2:30 minutes
#2 x 40 reps @ 1:05 minutes
#3 x 20 reps @ 0:35 minutes
Volume = 120 reps
Combined with the Upright Rows, I have cranked out 200 reps for traps and if you don't think that's going to cause fantastic growth you are mistaken!

Triceps Extensions:
25 kgs 55 lbs x 13
30 kgs 66 lbs x 8 + 2 = 10 RP
35 kgs 77 lbs x 5
35 kgs 77 lbs x 3
Volume = 31 reps
Blah..nothing too special. No rest between sets.

Weighted Front Planks [CORE]:
BW + 25 kgs 55 lbs x 30 seconds x 2 sets
I LOVE THIS!

Fat Gripz Static Holds [GRIP]:
70 kgs 154 lbs x 10 sec
80 kgs 176 lbs x 5 sec
80 kgs 176 lbs x 3 sec
90 kgs 198 lbs x 1 sec

Rope Pull-ups [GRIP]:
Bw x 3 reps x 2 sets
This really takes a toll on my fingers..making me stronger.

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