hey what's up muscle and strength I'm Scott Herman team BSN and today I'm
gonna be walking you through the upper portion of my upper and lower body
training split that you guys can do to build some serious muscle the way the
program works is very simple Day 1 you train upper Day 2 you train
lower day 3 you rest and on day four you repeat the cycle
for the first four exercises were going to be focusing on some heavy compound
movements that you guys can really overload your muscles for maximum damage
and regrowth because if you want to build muscle guys you need to be lifting
heavy and you need to be infusing some volume which is why each set is going to
consist of ten repetitions and you're going to be doing 10 sets per exercise
however with the exception of the first exercise which is the rack pull you're
only going to be doing sets of five repetitions because when it comes to
rack pulls guys doing more weight with less reps is the only way gonna grow
those traps you need to get a really heavy stretch and using weight that's
gonna allow you to do over five repetitions is it really gonna yield the
kind of results you want in terms of growing your traps so for the first
exercise rack pulls you guys are gonna basically set up a rack so the barbell
is slightly below your kneecaps once in place you're going to load up as much
weight as you can I recommend using wrist straps so you can keep the focus
on the traps and not your grip strength once your hands are tied to the bar
you're gonna get into position and guys this is the biggest thing to keep in
mind when doing a rack pull you are not lifting with your lower back you're
gonna position yourself in such a way that you can push through your feet push
through your heels to lift that weight up while letting your arms hang by your
side so you can get the maximum stretch possible on your traps once you push
through your feet and you fully extend your legs you're gonna hold that
position for about a second before returning the barbell back to the rack
and then repeating for five repetitions
the second exercise the dumbbell bench press and you're going to be doing 10
sets of 10 repetitions resting 90 seconds max in between each set now the
reason why we're using dumbbells and not the barbell is because our goal is
building muscle not strength if this were strength training and then have you
guys using the barbell but I need you guys to be able to get a full stretch at
the bottom of every single repetition and a full flex of the chest at the top to
maximize the amount of muscle damage you can create on every single set and when
you get it into position for the dumbbell bench press because the body
doesn't stop at your chest you're able to go a bit deeper with the dumbbells at
the bottom really maximizing the stretch and at the top of the movement you're
able to adduct your arms which is one of the functions of your chest and
that'll allow you to get a hot flex at the top of the movement ensuring that
you're getting in the maximum muscle engagement on every single repetition
the third exercise is going to be a standing dumbbell overhead press and the
reason why we're doing this standing with dumbbells and not a barbell is
because a lot of us have a hard time targeting our rear delts unless we're
doing rear delt specific movements we're not doing those in this workout so by
standing and using dumbbells that's going to give us a lot more rear delt
activation actually it's gonna give us a lot more activation on all three heads
of the deltoid vs. utilizing a barbell and it's just because of the range of
motion the range of motion when using dumbbells is gonna allow you to keep the
dumbbells on the sides of your head throughout the entire range of motion of
the movement if you guys were to use a barbell you'd have to bring the barbell
down in front of your face to avoid hitting the top of your head that's not
the case here so make sure when you do this movement guys keep your core tight
flex your glutes flex your legs that's gonna help you stabilize as you press
the weights up and down and if you need to it's okay to use a weight belt here
as well to help stabilize your core as you start to lift heavier weights
the fourth exercise is going to be a barbell bent over row however we're
going to be utilizing an underhand grip here and the reason why we're utilizing
an underhand grip is because we want to keep the focus of this movement on
hitting the lats as hard as possible when you use an overhand grip you tend to hit
a bit more upper back and shoulders we just fried our shoulders we're not
worried about those right now we're just worried about hitting that back and
attacking it with as much weight as possible and utilizing an underhand grip
is gonna help you do that now once again guys the goal here is hitting your back
so if you start to lift heavier weight if you want to use a weight belt for
some support to help you lift more you can definitely do that
and if you have wrist straps and you want to utilize those to help you hold
on to the barbell so you can lift more weight you can do that as well
now that we're finished with those compound movements guys we're gonna go
watch a bit of isolation work with a super set to attack those biceps and
triceps and yes of course we did hit biceps and triceps with some of those
other exercises but what kind of workout would it be if I didn't let you guys
leave the gym what a massive pump in those arms so for this superset guys
you're going to be doing three sets of eight repetitions and again it's a
superset so you don't rest until you complete both exercises exercise one is
going to be a standing bicep curl utilizing dumbbells we're gonna
alternate from side to side really trying to isolate and focus on each arm
getting that mind-muscle connection on point and controlling those negatives I
also wanna make sure that you guys are supinating a bit at the top to maximize
bicep engagement at the top of the movement and make sure you're fully
extending your arms at the bottom of every single repetition there is no such
thing as keeping tension by not coming to a full extension at the bottom the
only thing you should be aware of though is that you're keeping your elbows in
front of your hips you don't want your arms hanging straight down by your side
you want them lifted slightly forward because that's the slight angle that's
gonna keep your biceps activated throughout the entire range of motion
not a slight bend in your elbow as soon as you finish that exercise we're going
to go into an incline barbell Skullcrusher
and for this movement guys you're gonna set up the bench as you would for an
incline bench press try using an EZ curl bar if it hurts your wrists using a
straight bar but if you don't need to a straight bar is fine and with this
exercise you're simply going to lower the weight as deep as you can behind
your head and then fully extend the top of every single repetition this exercise
is gonna really overload your triceps and because we're doing it on an
inclined bench there is constant tension throughout the entire range of motion
that's why we're not doing it on a flat bench and also make sure you guys do go
all the way down behind your head on every single repetition
and now that we've finished obliterating your upper body we're gonna finish the
workout with some ABS yes you do activate your abs as part of your core
when doing some these heavy compound movements but if you guys want to build
blocky abs that actually stick out and have a visible six-pack you need to
train your abdominal muscles so we're gonna finish with a superset of to add
exercises and you're going to be doing four sets of twenty repetitions per
exercise the first exercise you're gonna lay down on the ground and do an
alternating toe touch now it's 20 reps per leg on this exercise all you're
gonna do is lay flat with your legs straight in front of you and forming a Y
with your arms above your head once in place you're gonna lift your right leg
and then touch the toes on your right foot with your left hand over your core
once your hand touches your toes you're going to return them both back to the
floor and then do the same thing with your left foot and your right hand and
you're gonna repeat that for 20 reps per side as soon as you finish those you're
gonna jump up and you're gonna start doing some hanging knee raises now guys
it is very important when you do a hanging knee raise that you bring your
knees up as high as you can you want to try to hit yourself in your chest with
your knees so that your butt is showing to the person in front of you if you're
just hanging there and lifting your knees kind of half-assed towards the
middle of your torso that's not gonna put the activate your abs and it's
definitely not gonna be beneficial to you whatsoever
this wraps up upper-body so day 1 of your workout make sure you guys tune in
to see day 2 which is going to be lower body and for more great content be sure
to LIKE and subscribe I'll see you next time