My Upper Body Density Day – Push/Pull Strength + Conditioning

[Caleb]

Warm-Up – Incline Treadmill Walk
5 minutes @ 3.5 mph

Band External Rotations
2 sets of 20 reps

Glute Bridges
2 sets of 15 reps

Scapular Pull-Ups
2 sets of 10 reps

Barbell Bench Press Warm-Up Sets
1 set of 10 reps @ 135 lbs
1 set of 6 reps @ 185 lbs
1 set of 3 reps @ 225 lbs

Dumbbell Incline Press
4 sets of 6–8 reps @ 90–100 lbs

2. Barbell Bench Press
4 sets of 6–8 reps @ 245–255 lbs

3. Weighted Pull-Ups
4 sets of 6–8 reps @ BW + 35–45 lbs

4. Chest-Supported Row
3 sets of 8–10 reps @ 3 plates per side

5. Dumbbell Lateral Raises
4 sets of 12–15 reps @ 30–35 lbs

6. Cable Face Pulls
3 sets of 15 reps @ 120–130 lbs

7. EZ Bar Curls
3 sets of 10–12 reps @ 85–95 lbs

8. Rope Pushdowns
3 sets of 12–15 reps @ 100–110 lbs

Conditioning – Assault Bike Intervals
8 rounds of 20 sec hard effort (600–750 watts) / 1:40 easy spin


Meal plan
Target:~3,050 kcal
Protein: ~245g
Carbs ~300g
Fat:~95g

Breakfast
Whole Eggs, egg whites, cream of rice(cooked), blueberries, almond butter

Lunch (Pre-Workout Meal)
Grilled chicken breast, jasmine rice, zucchini, olive oil – 1 tsp

Intra-Workout
Highly branched cyclic dlextrin – 25g, EAAs – 10g

Dinner (Post-Workout Meal)
Lean sirloin steak, jasmine rice, pineapple

Evening Snack (Rec
overy Meal)
Wild salmo, roasted asparagus, sweet potato, avocado

 

[Caleb]

Hy peeps, still getting my groove on


Warm-Up
Incline Treadmill Walk
5 minutes @ 3.5 mph, 6% incline

Leg Swings (front/back + side/side)
2 sets of 15 each direction

Bodyweight Walking Lunges
2 sets of 12 reps per leg

Glute Bridges
2 sets of 15 reps

Barbell Squat Warm-Up Sets
1 set of 10 reps @ 135 lbs
1 set of 5 reps @ 185 lbs
1 set of 3 reps @ 225 lb

1) Barbell Back Squat
4 sets of 5–8 reps @ 275–315 lbs

2) Romanian Deadlift
4 sets of 6–8 reps @ 225–275 lbs

3) Leg Press
3 sets of 10–12 reps @ 5–6 plates per side

4) Walking Dumbbell Lunges
3 sets of 10–12 reps per leg @ 60–75 lb dumbbells

5) Seated Leg Curl
3 sets of 12–15 reps @ 130–160 lbs

6) Standing Calf Raises
4 sets of 12–15 reps @ 2–3 plates per side

Conditioning – Sled Push Intervals
6 rounds
20–30 meters heavy push
90 seconds rest

 

[Caleb]

My Back + Posterior Chain Density

Warm-Up
Rowing Machine
5 minutes moderate pace
Band Pull-Aparts
2 sets of 20 reps
Hip Hinges
2 sets of 15 reps
Hanging Decompression
2 sets of 30 seconds

Barbell Deadlift Warm-Up Sets
1 set of 8 reps @ 135 lbs
1 set of 5 reps @ 225 lbs
1 set of 3 reps @ 275 lbs

1) Barbell Deadlift
4 sets of 4–6 reps @ 365–405 lbs

2) Chest-Supported Row
4 sets of 6–8 reps @ 3–4 plates per side

3) Weighted Pull-Ups
4 sets of 6–8 reps @ BW + 35–55 lbs

4) Romanian Deadlift
3 sets of 8–10 reps @ 245–275 lbs

5) Seated Cable Row
3 sets of 10–12 reps @ 160–190 lbs

6) Dumbbell Rear Delt Raises
3 sets of 12–15 reps @ 25–35 lbs

Conditioning – Assault Bike Intervals
8 rounds
20 sec hard effort (650–800 watts)
1:40 easy spin


Session Duration: 80–90 minutes

 

[Caleb]

My Shoulder & Arm Density workout​

Warm-Up​

Assault Bike
5 minutes easy pace

Band Shoulder Rotations
2 sets of 20 reps

Arm Circles
2 sets of 20 reps forward + backward

Push-Ups
2 sets of 15 reps

Standing Overhead Press Warm-Up Sets
1 set of 10 reps @ 65 lbs
1 set of 6 reps @ 95 lbs
1 set of 3 reps @ 115 lbs

1) Standing Overhead Barbell Press (strict form)​

4 sets of 6–8 reps @ 135–155 lbs

2) Seated Dumbbell Shoulder Press​

4 sets of 8–10 reps @ 70–85 lb dumbbells

3) Dumbbell Lateral Raises (constant tension)​

4 sets of 12–15 reps @ 25–35 lbs

4) Cable Rear Delt Fly​

3 sets of 12–15 reps @ 90–110 lbs

5) EZ Bar Curl​

3 sets of 8–10 reps @ 85–95 lbs

6) Rope Triceps Pushdowns​

3 sets of 12–15 reps @ 100–120 lbs

Arm Finisher Superset​

Hammer Curls
3 sets of 10–12 reps @ 40–45 lb dumbbells

Overhead Rope Triceps Extensions
3 sets of 12–15 reps @ 90–110 lbs

Conditioning​

Jump Rope Intervals
8 rounds
30 sec fast pace
60 sec rest

Session Duration: 70–80 minutes