Entrenamiento para parte Superior al estilo Synergy Athletics

Get Strong Series - Complete Upper Body Work:

Here is the Workout i ran a few of the guys through last week:

1. Weighted Pull Ups - 8 x 3 (That’s right, not starting with bench!)
2. DB One Arm Bench - 4 x 6
3. Straight Bar Military Press - 4 x 12
4. Hindu Pushups - 4 x 12
5. GHR Braced Straightbar Rows - 3 x 8

* 100 Band Pull Aparts at anytime throughout the workout.

Mixing pull up grip goes along way!

The next upper body workout that week would have a chest primary exercise and include a finisher for the biceps, triceps, or shoulders. Also, take your time between pull ups to make sure to you get some heavy weight up by the end! Finish with conventional grip.

- Joe Hashey, CSCS -