Mass Performance Program - Day 4: Upper Body

Mass Performance Program - Day 4: Upper Body
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.

Workout Summary

Build Muscle
Split
Beginner
4
Barbell, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

In the video, you’ll see that David offers different alternatives to certain exercises. You can follow one set workout or you can interchange the exercises. For example, you might do Justin’s pick for Exercise #2 but then David’s for Exercise #4. Feel free to mix things up week to week.

Justin's Workout

Exercise Warm Up Sets Working Sets
Shoulder Activation: Barbell Landmine -- 4x10 (each side)
1. Standing Barbell Military Press 2x15 2x10,8,6
2. Barbell Incline Raise -- 3x10-12
3. Barbell Row -- 3x10-12
4. Lat Pulldown/Pullover Combo -- 5x10-15
5. EZ Bar Reverse Curl to Overhead Triceps Extension -- 3xFailure

David's Workout

Exercise Warm Up Sets Working Sets
Shoulder Activation: Barbell Landmine -- 4x10 (each side)
1. Arnold Press -- 5x10-15
2. Lateral Raise/Front Raise Combo -- 5x10-12
3. Chest Supported DB Row with Alternating Grip -- 3x7-10 (3x14-20 total)
4. Lat Pulldown/Pullover Combo -- 5x10-15
5. Dumbbell Hammer Curl to French Press -- 3x10-15

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2 Comments+ Post Comment

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Posted Sun, 10/25/2015 - 07:39
TOM

thx for having decent music playing in the background instead of all of the other workout vids playing that crap. it makes you wanna watch yours and not theirs

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Posted Mon, 09/07/2015 - 13:30
Al

In the video for the standing military bar press they say to do the sets 6, 8 then 10, but in the writing it says 10, 8 and then 6. Which one is correct?