UPPER

WORKOUT

JEREMY ETHIER’S

“UPPER” W O R K O U T

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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.

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UPPER WORKOUT

// UPPER BODY WORKOUT

(INTERMEDIATE/ADVANCED VERSION)

EXERCISE SETS REPS REST

Incline Dumbbell Press*
Chest Supported Row*
Overhead Press*
Pull-Ups OR Lat Pulldowns*
Incline Dumbbell Curls
Overhead DB Extensions
(on incline bench)
Kneeling Facepulls or High
to Low Chest Flies (optional
exercise)
*APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 9)
4 6-10 2-3 minutes
3 8-10 2 minutes
3 6-10 2-3 minutes
3 8-10 2-3 minutes
2 8-12 2 minutes
2 10-15 2 minutes
2 10-15 1-2 minutes

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UPPER WORKOUT

// UPPER BODY WORKOUT (BEGINNER VERSION)

EXERCISE SETS REPS REST

Incline Dumbbell Press* 4 6-8 2-3 minutes
Chest Supported Row* 3 8-10 2 minutes
Overhead Press* 3 6-8 2-3 minutes
Pull-Ups OR Lat Pulldowns* 3 8-10 2 minutes
*APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 9)

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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.

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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.

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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.

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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.

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UPPER WORKOUT

// PROGRESSIVE OVERLOAD SCHEME

The exercises I have placed an asterisk (*) beside (in this case just the standing
overhead press), means you want to put a priority on those exercises when it
comes to progressive overload. The scheme we will use is called a “double
progression method”, and is as follows:

“If the rep range provided is let’s say 6-8 reps, once you can comfortably
perform 3 sets of 8 reps with a certain weight, increase the weight (e.g. 5
lbs) next week and try to perform 3 sets of 6 reps with this. If you fail, drop
the weight down again but if you succeed then you keep trying to improve
until you get to 3 sets of 8 reps again with the heavier weight. At this point
you repeat the cycle by adding weight again and going back down to 6
reps.”

Exercises with a * beside them mean you want to focus on doing this with those
exercises the most, and strive to improve every single week. Exercises without a *
you still want to increase reps and weight with overtime, which you can do
naturally as you feel your strength improving with them, but place a priority on
improving the exercises with a * as these exercises will contribute the most to
overall muscle and strength gains.

You will be able to do this successfully and progress well by using this scheme.
However, keep in mind that the rate of your progressions will slow down
overtime. So don’t be discouraged if eventually you’re only able to progress by a
rep or two each week (or simply able perform the same reps but with better
form).

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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
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