Professional Documents
Culture Documents
Upper Workout PDF! PDF
Upper Workout PDF! PDF
Upper Workout PDF! PDF
WORKOUT
JEREMY ETHIER’S
“UPPER” W O R K O U T
1
UPPER WORKOUT
// WEEKLY ROUTINE
MONDAY – UPPER
TUESDAY – LOWER
WEDNESDAY – REST
THURSDAY – UPPER
FRIDAY – LOWER
SATURDAY – REST
SUNDAY - REST
This upper/lower split is designed to be performed 4x/week. The
upper body workout featured in this PDF can be used for one of
the “upper” days. I will provide recommendations for the other
“upper” day as well.
2
UPPER WORKOUT
3
UPPER WORKOUT
4
UPPER WORKOUT
// EXERCISE TIPS
Incline Dumbbell Press
Before starting the lift, ensure that your scapula is retracted back and keep it this
way throughout the lift. Think about pulling your scapula back and down towards
your feet. When you press the weight, your chest should always be sticking out
more than your shoulders and don’t let your shoulders round forward. There
should be a slight arch in the lower back throughout the lift. This will not only help
with chest activation but also help to prevent future shoulder injuries.
5
UPPER WORKOUT
Chest Supported Row
One easy way to do these is by setting up an incline bench and laying with your
stomach on the bench. Grab a barbell or any weighted bar, and pull the weight
towards your chest. Think about “pulling with your elbows” and retracting your
scapular back as you pull the weight. Also, focus on keeping the upper traps
relaxed rather than shrugged up towards your neck as you perform the pull.
6
UPPER WORKOUT
Standing Overhead Press
Proper form with the overhead press begins with the set up.
1) Setup: Stand with the bar on your front shoulders. Use a hand grip slightly
wider than shoulder-width. The key is to ensure your wrists are straight and
your forearms are vertical when the bar is in the starting position – so the
grip width will vary based on the individual. Keep your legs slightly flexed.
2) Preparing the Press: Engage your core by contracting your abs slightly
(think about as if someone was about to punch your stomach) and squeeze
your glutes.
3) Press: Take a deep breath, hold it, and then press the bar up in a vertical
line. You’ll have to ensure your head is not in a protracted position in order
to do so. And then once the bar passes the top of your head, you can stick
your head through (“look through the window”) to allow the bar to be
directly over your head in the finishing position. Try not to use momentum
with your legs (since this is a strict overhead press and we’re trying to
mainly target the shoulders).
4) Return: Bring the bar to your shoulders after each rep while exhaling.
7
UPPER WORKOUT
Pull Ups / Lat Pulldowns
Keep the upper traps depressed as you pull up. Don’t let your shoulders round
forward especially as you get to the top position. Think about “pulling with your
elbows” to increase lat activation. I suggest using an overhand thumbless grip a
little wider than shoulder-width. The same applies for lat pulldowns.
8
UPPER WORKOUT
9
UPPER WORKOUT
// EXERCISE ALTERNATIVES
Here, I’ll suggest some alternatives for each exercise listed in the above
workout so that you have something to work with for your second upper body
day during the week.
1) Incline Dumbbell Press
- Flat bench press
- Incline barbell press (prioritizes upper chest)
- Dips (prioritizes lower chest)
- Decline bench/dumbbell press (prioritizes lower chest)
2) Chest Supported Row
- Barbell row
- T-Bar row
- Seated row
3) Standing Overhead Press
- Seated dumbbell/barbell press
- Arnold press (dumbbells)
- Lateral raises (cables or dumbbell)
4) Pull-Ups
- Chin-ups
- Lat pulldowns
- Straight-arm pulldowns
Hope you guys enjoy the tips and found them useful! Thanks for
showing your support by downloading the PDF and subscribing to my
blog. I’ll continue sending you guys useful tips, PDFs, and updates
regarding my channel/blog. Follow me on my social media platforms
listed below in the meantime!
@jayethierfit (https://www.instagram.com/jayethierfit/ )
https://www.facebook.com/Jeremyethierfit/
10