Channel: Steven Cao

Category: Howto & Style

Tags: preworkoutnelkmotivationmassnationalsdavidlaidinspirationstevencaoolympiafitmensphysiquesixpackbeginnerfitnesspulldownsproteingreg doucetteupper body workoutcbummotivationaljeffseiddiethodgetwinsshreddedabsclassicphysiquehowtocutbig ramyjaycutlerhowtogetrippedaestheticsproweightshowtobulkbenchpressstevecookmattogusmassiveliftgymsharkgymarnoldclassicbodybuildingchestworkoutifbbpro

Description: #TRAINING #UPPERBODYWORKOUT #WORKINGOUT Today I take you through a workout where I focus on building up to my working sets, then giving my all into those working sets to build strength and optimize each workout for progressive hypertrophy. I did about 2-3 working sets for each exercise. I believe this is the most efficient way to train if your a novice lifter or even intermediate who is seeking to make the most of each workout. SUBSCRIBE & MORE VIDEOS HERE : youtube.com/c/stevencaoofficial FULL WORKOUT WRITTEN BELOW, ENJOY SAVE & SHARE! WARM UP 3 SETS CHEST FLYS USING CABLES OR MACHINE (FOCUSING CHEST) 3 SETS CABLE PULLOVERS ( FOCUSING LATS) 3 SETS SIDE LATERAL RAISES ( FOCUSING SIDE DELTOIDS) EACH SET AIM FOR 10-12 REPS EXERCISE 1: FLAT DUMBBELL PRESS 2-3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS) 2 WORKING SETS (HEAVIEST WORKING LOADS) AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS) EXAMPLE OF HOW I BUILD UP MY SET BUILD UP SET 1: 50 LB DUMBBELLS FOR 8 REPS BUILD UP SET 2: 70 LB DUMBBELLS FOR 8 REPS BUILD UP SET 3: 100 LB DUMBBELLS FOR 6 REPS WORKING SET 1: 125 LB DUMBBELLS TO COMPLETE FAILURE (6-10 REPS) WORKING SET 2: TYPICALLY BASED ON HOW I FEEL FROM WORKING SET 1 I WOULD INCREASE OR DECREASE WEIGHT BY 10% SO I WOULD USE 105 LB DUMBBELLS OR 115 LBS TO COMPLETE FAILURE (6-10 REPS) EXERCISE 2 : SHOULDER MACHINE PLATED PRESS ALTERNATIVES : DB SHOULDER PRESS / SMITH MACHINE SHOULDER PRESS 2-3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS) 2 WORKING SETS (HEAVIEST WORKING LOADS) AIM FOR 6-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS) EXERCISE 3: SEATED PLATED MACHINE ROWS ALTERNATIVES : SEATED CABLE ROWS / BARBELL ROWS 3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS) 2 WORKING SETS (HEAVIEST WORKING LOADS) AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS) EXERCISE 4 : LAT PULLDOWN ( STANDARD WIDE-GRIP) 2-3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS) 2 WORKING SETS (HEAVIEST WORKING LOADS) AIM FOR 6-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS) EXERCISE 5: TRICEP OVERHEAD EXTENSION ALTERNATIVES : TRICEP CABLE PUSHDOWNS / SKULL CRUSHERS 2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS) 3 WORKING SETS AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS) EXERCISE : BARBELL MACHINE CURLS 2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS) 2 WORKING SETS AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS) TRAIN WITH ME NOW VIA TRAIN HEROIC APP Detailed weekly workouts all programmed by myself. Multiple phases focusing on strength building, endurance & conditioning training using multiple tempos and different sequences to amplify your training to ultimately improve your physique and performance. Let's start training now 7 day free trial: marketplace.trainheroic.com/brand/steven-cao?attrib=541097-yt Also, since I am taking a break from competing I am dedicating more time towards coaching. I am opening more spots for my online coaching at this moment. If you are serious about your goals & looking for guidance towards your fitness related goals, I will be more than happy to coach you. Apply now for coaching 👇🏽 coachingbycao.com/pages/personal-coaching OR EMAIL: CAOCOACHING@YAHOO.COM CLIENT TRANSFORMATIONS: instagram.com/coachingbycao SOCIAL MEDIA: INSTAGRAM: @stevencao_ instagram.com/stevencao_ SNAPCHAT: stevencao JACKED FACTORY SUPPLEMENTS 20% OFF ORDER : STEVEN 👇🏽 athlete.jackedfactory.com/steven DARC SPORT CLOTHING USE CODE : 'STEVEN10" shop.darcsport.com GYM : Elev8tion Fitness Miami Beach DOWNLOAD FREE RIPPED BACK TRAINING PROGRAM: cao.gr8.com