18/08/2026
My current upper body day.
If you have any questions about volume or exercise selection shoot me a DM!
My current focus is arms (trained first) and back (trained next and highest volume) switching from an arms & chest focus for the past few blocks.
I’ve just started running upper/lower/rest/push/pull/legs/rest schedule so chest and shoulders get more volume later in the week.
Exercise selection is below ⬇️⬇️
-> Cable Tricep Extension
Trains all heads of the tricep, using a b-strap so takes out any grip limitations. Not the most optimal version of this exercise but I enjoy it and continue to progress.
-> Cable Bicep Curls
Facing away with the cable set low to make the exercise harder towards the bottom where the bicep have the best leverage.
-> Wide Grip Lat Pulldowns
Frontal plane shoulder adduction or in other words what the lats do. Gives the mid-lower lat regions the best leverage and activation.
-> Upper Back Row
Chest supported, 80ish degrees of shoulder abduction to eliminate the lats as much as possible plus getting high levels of rear delt activation. Focusing on protracting and retracting the shoulder blades (traps)!
-> Kelso Shrugs
New addition with the focus on back growth. Still feels a bit ugly on form. Pure protraction and retraction of the shoulder blades and at this angle of machine there is some elevation at the top too.
-> Chest Press Machine
Simple, stable, easily progressed. Horizontal shoulder adduction so trains all parts of the pec.
-> Single Arm Lat Row or Pulldown
Whatever you want to call it, they are the same thing. It’s a sagittal plane pull which forces shoulder extension, the lats other main function. Biasing the upper region slightly.
-> Chest Supported DB Lateral Raise
Stable, simple. Enjoyable. Trains middle delt.
