with Personal Trainer Andrew Arcona
For Each Exercise:
- Choose a working weight that you can complete 8-12 reps with before hitting failure.
- Complete 1 activation set at 75% of your working weight.
- Then, complete 2 sets to failure.
Trainer’s Notes:
- Rest 3-5 minutes between each set depending on how tired you feel. Appropriate rest intervals will vary between exercises and from person to person.
- Drive the weight as hard as possible on every rep (concentric movement) and lower the weight over 3-4 seconds (eccentric movement).
- Inhale during the eccentric portion of the exercise (when the target muscle is lengthening); exhale sharply during the concentric portion of the movement (when the target muscle is shortening).
- Try to make every rep exactly the same. The only thing that should change is the speed of contraction as the reps become more and more difficult. Your form should never falter.
Suggested Warm-Up:
- Kettlebell Halos
- Banded shoulder overhead passes
- Explosive Push-Ups: 2 sets of 5 reps (can do clapping or hand-release push-ups)
1.) Smith Machine Incline Press
(A) Set a bench to a 30-45 degree incline under the Smith machine bar. Lie back and grip the bar slightly wider than shoulder-width. (B) With your feet flat on the floor, release the bar and lower it under control toward the upper chest. Press the bar back up until your arms are nearly straight, squeezing through the chest at the top. Repeat for 8-12 reps.
Cues and Tips:
- Focus on keeping the elbows close to the body and driving the upper arms vertically. This will help target the clavicular head of the pecs.
2.) Lat Pull-Down
(A) Grip the bar slightly wider than shoulder-width with your palms facing away and take a seat. If using a cable stack, be sure to use a wide bar attachment. (B) Pull the bar down toward the upper chest, squeezing your shoulder blades together at the bottom, then return the bar to the starting position with control. Repeat for 8-12 reps.
Cues and Tips:
- Keep your chest neutral. Don’t over-arch the back or lean back more than 10-15 degrees.
- Focus on driving the elbows down towards the ground. You should feel a stretch in the lats at the top of the movement.
3.) Seated Cable Fly / Chest Press Drop Set
(A) Sit on a bench or seat positioned between two cable stacks. Hold a handle in either hand; your cables should be set to chest height. Begin with your arms open out to the sides. (B) Maintaining a slight bend in the elbows, bring the handles together in front of your chest, then slowly return to the starting position. Repeat for 8-12 reps.
Cues and Tips:
- Slide slightly forward in the seat and keep the upper back pressed against the seat.
- Keep the scapulae retracted throughout the movement (like trying to squeeze a pencil between the shoulder blades).
- When you can no longer complete a fly with good form, rotate the hands so the palms face down and switch to a seated shoulder press, bending the elbows as you press. Continue to failure.
4.) T-Bar Row
(A) Set up your weight on a T-Bar Row machine. Grip the handles firmly and let your arms extend toward the floor.
(B) Brace your core as you drive your elbows back and pull the weight toward your lower chest, then lower the weight under control until your arms are extended again. Repeat for 8-12 reps.
Cues and Tips:
- Let the shoulders round forward at the bottom, and squeeze the scapulae together at the top.
- Keep the elbows up to target the upper back muscles more effectively.
5.) Weighted Dips
(A) Attach a weight belt with a chain around your waist and loop the chain through a kettlebell or weight plate. Step up to the dip bars and support your body with your arms straight. (B) Lower your body by bending your elbows, then press through your hands to return to the starting position. Repeat for 8-12 reps, keeping your shoulders controlled.
Cues and Tips:
- Know your limits. If weighted dips are too much, perform bodyweight dips or assisted dips and work up to adding weight,
- Hold the plate or kettlebell between the legs to minimize swinging
- Dip down far enough to feel a stretch, but not so far that you risk injury.
- Warming up before a lift is always important, especially for dips. Don’t skip it!
6.) Dumbbell Shrugs
(A) Stand with a dumbbell in each hand at your sides. Keep your feet about shoulder-width apart and core braced. (B) Without bending your elbows, lift your shoulders straight. Pause at the top, then slowly lower your shoulders back down. Repeat for 8-12 reps, avoiding rolling your shoulders forward or back as you shrug.
Cues and Tips:
- Try to drive the shoulders up towards the ears.
- Squeeze the traps at the top, then lower slowly with each rep.
