AUG-18 #HyperWorkouts – Day 1/4 – STRENGTH Upper

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🆕 #HyperWorkouts Programme.

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


Day 1 is focussed on building upper body strength. Chest, Shoulders, Back, Traps. Finish with a little active recovery cardio (5-10mins).


1️⃣ Flat Bench Press (last set use pause reps)

2️⃣ Bentover Barbell Row

3️⃣ Arnold Shoulder Press

4️⃣ Cable Lateral Raises with 3s eccentric

5️⃣ Heavy Farmer Carries

6️⃣ Landmine Rotations

Days 2, 3 & 4 can be found on the AdapNation YouTube channel, #HyperWorkouts and our instagram feed!

  • 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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