JUN-18 #HyperWorkouts – Day 1/4 – Strength Upper

New month, new #HyperWorkouts Programme.

Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!

DAY 1/4, STRENGTH UPPER

TODAY’S WORKOUT FOCUS:
  1. Max Strength Development – Intense 6 Sets of 3 Rep Max Bench Press for Chest Density
  2. Back & Shoulder Development – To further assist in overall Bench Strength

 

JUN-18 #HyperWorkouts - Day 1

JUN-2018 #HyperWorkouts (8 Week Programme)

WHO – This phase would be best suited for an Intermediate/Advanced Lifter due to the high volume involved, the added complexity of the undulating rep ranges and the heavy work requiring good form control.

WHAT – For June & July, we have a plateau-breaking 4-day programme where each workout is full body in nature to maximise adaptation stimulus, but has an alternating emphasis on Upper or Lower Body. Additionally, Days 1 and 2 are focussed on building Strength, whereas Days 3 and 4 are higher-rep Hypertrophy work for developing muscle.

Also, there’s an overall volume bias to Chest and Quads for this phase of the programme, to accelerate strength and growth for these body parts.

More detail on the overall programme design and objectives will be laid out shortly the #HyperWorkouts section of AdapNation.io.

TODAY’S WORKOUT NOTES:
  • Bench Blaster – You’ll see me using a Bench Blaster, as discussed in this Training Tip. Helps provide a little shoulder stability when shooting for new barbell weight.
  • SS (Superset) – Where it says Superset, that means do said exercises back to back with a break. rest in between Superset sets. It’s mostly a timesaver tool, but for more detail on Supersets, listen to AdapNation Podcast #25: Should You Use Supersets?.
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

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