Information on training, nutrition, rehabilitation, supplementation, and athletic development and performance.
Now that you’ve had a look at some lower body programming by THP, let’s have a look at how we program an upper-body day for the GPP.
Click the exercise name for a full description of how to perform the movement.
Day 2 Week 1:
A1. Chin-Ups Neutral Grip + Max Eccentric 3x MAX reps
A2. Overhead DB Press Seated Unsupported Neutral Grip 3x10-12
B1. Single Arm DB Row Neutral Grip 3x10-12
B2. Seated DB External Rotation on Knee 3x10-12
C1. 45 Degree Incline DB Curl Supinated Grip 3x10-12
C2. Decline Lying Triceps Extension Neutral Grip 3x10-12
· For chin-ups, do as many reps as you can and on the last rep do a maximum eccentric.