W7D4

WEEK 7: Day 4

WORKOUT: UPPER BODY

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

WORKOUT:

BLOCK A -

  • BB Bench Press - 3 x 10
  • BB Decline Chest Press - 3 x 15
  • BB Pendlay Row - 3 x 10
  • Pull Up - 3 x 8 + 2 negative reps
  • Neutral-Grip DB Overhead Press - 3 x 12
  • DB Rear Delt Raise - 3 x 15
  • SUPERSET: / EZ-Bar French Press  - 3 x 12

SUPERSET 2: 3 Rounds

  • EZ-Bar Preacher Curl - 12
  • EZ-Bar French Press - 12

CORE: 10min AMRAP

  • Weighted V Up - 20
  • Hollow Body Flutter Kick - 60
  • Slow Eccentric KB Swing - 15

ENDURANCE:

  • 30-min - Easy Pace Run

COOL DOWN:

  • 5-10 min - Foam Roll

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      Frequently Asked Questions Frequently Asked Questions
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      Frequently Asked Questions

      Training Splits

      Off-Season 1 - 8-Week - 5-Day

       - SPLIT: Full Body / Push / Pull / Legs / Endurance

       - FOCUS: Hypertrophy & Strength

      Off-Season 2 - 8-Week - 5-Day

       - SPLIT: Upper Strength / Lower Strength / HIIT / Hypertrophy / Endurance

       - FOCUS: Strength, Hypertrophy, Cardio

      Spring Pre-Season - 8-Week - 5-Day

       - SPLIT: 5 x Full Body

       - FOCUS: Cardio & Hunt Specific

      Pre-Season - 12-Week - 5-Day

       - SPLIT: 5 x Full Body

       - FOCUS: Cardio & Hunt Specific

      In-Season - 8-Week - 4-Day

       - SPLIT: 2 x Upper / Lower

       - FOCUS: Maintenance

      Post-Season / Phase 1 - 8-Week - 5-Day

       - SPLIT: Push, Pull, Legs, Upper, Lower

       - FOCUS: General Fitness & Mobility

      Post-Season / Phase 2 - 8-Week - 5-Day

       - SPLIT: Push, Pull, Legs, Upper, Lower

       - FOCUS: General Fitness & Hypertrophy + Baseline Strength

      Training 101

      PERIODIZATION - The specific structure of training over time.

      PROGRESSIVE OVERLOAD - The gradual increase of stress placed upon the body throughout the training cycle. This means increasing the overall load lifted during a workout. ie. more weight at same reps, more reps at same weight, or more reps and more weight during the span of the training cycle.

      TEMPO - The speed at which the lift occurs. 

      ROM - Range of motion.

      RPE - Rate of perceived exertion. A measure of how difficult a set was on a 1-10 scale, with 10 meaning muscular failure was achieved.

      RIR - Reps in reserve, RIR 1 = 1 rep left in the tank; RIR 5 = you can complete 5 more reps. 

      EFFORT - How hard you are pushing the set relative to failure. Measured with RPE or %1RM.

      LOAD - The weight of the external resistance.

      INTENSITY - Effort and load.

      VOLUME - Total amount of work performed. Usually figured as sets x reps x load.

      FREQUENCY - How often you directly train a given muscle per 7 days 

      HYPERTROPHY - The growth of muscle tissue / muscle mass. 

      AMRAP - As many reps as possible (with good form). Often performed as a max strength test.

      Types of Sets

      Circuit - Group of exercises to be done together without resting unless specifically stated.

      Compound Set - 2 exercises that work the same muscle group to both be done before resting.

      Superset - 2 exercises that work opposite muscle groups to both be done before resting.

      Giant Set - 3 or more exercises to both be performed before taking a break or resting.

      Drop Set - Drop = after completing the initial number of reps, lower your weight and complete the next set of reps, then lower weight after that number of reps and complete the next set number of reps, and so on.

      example: 8 drop 12 drop 12

      example: 8 drop fail drop fail

      Set to Failure - This means you will perform each set of the movement until muscle failure.

      Descending Set (12,10,10,8) - Any time you see a descending set you should aim to increase weight each set when reps decrease.

      Pyramid Set (12,10,10,12) - Any time you see a pyramid set you should aim to increase weight when reps decrease and lower weight as needed when reps increase.

      Straight Set - Any time you see straight sets, regardless of the number of reps, they are going to be tempo based, so increasing weight each set isn't necessary.

      21's / 30's - The first 7/10 reps will only be half reps beginning at the starting position to halfway contracted, the second 7/10 reps will begin at the halfway contracted position and go to full contraction, the last 7/10 reps will be full range of motion reps.

      Attachments / Equipment

      DB - Dumbbell

      BB - Barbell

      KB - Kettlebell

      Movement Positions

      Eccentric - “Negative” portion of rep / target muscle lengthening / stretching

      Concentric - “Positive” portion of rep / target muscle shortening / contracting

      Isometric - Target muscle engaged in current position without moving

      Sticking Point - Transition between eccentric/concentric “bottom of the rep”

      Grip / Stance

      SA - Single Arm

      SL - Single Leg

      Alternating - Switch back and forth on which side to perform the movement at a time.

      Pronated - Thumbs facing each other

      Supinated - Thumbs opposing / also called reverse grip

      Neutral - Thumbs parallel facing forward

      Close - Inside Shoulder Width Pronated grip.

      Snatch - Extra Wide Pronated grip.

      Cannonball - Heels together, knees and toes angled out slightly.

      Sumo - Extra wide stance with toes pointed outward, knees should be over the heels when at the bottom of the rep.

      Feet Touching - The balls of the feet are together, toes facing forward knees close together or touching.

      Toes Raised - Weight plate underneath toes/ball of feet to better isolate hams/glutes.

      Heels Raised - Weight plate underneath heels of feet to better isolate quads.

      Toes Out - For calf exercises only. Heels hip width or closer, toes pointed away from the other foot.

      Toes In - For calf exercises only. Heels hip width or closer, toes pointed towards the other foot.

      Toes Straight - Regular Stance For calf exercises only. Heels hip width, toes pointed parallel to the other foot.

      Movement Tempo

      1st number: How long the negative portion of the rep should last

      2nd number: How long should pause on the stretch

      3rd number: How long the positive portion of the rep should last

      4th number: How long should pause on the contraction

      Negative is always the stretch (muscle lengthening)

      Positive is always the contraction (muscle shortening)

      example: Leg Press (4:0:1:0)

      4 seconds on the negative, no pause on the stretch

      1 second on the positive, no pause on the contraction

      example: DB Incline Fly (4:2:1:2)

      4 seconds on the negative, 2 second pause on the stretch

      1 second on the positive, 2 second pause on the contraction

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      Technique

      Movement Video Library