[oscar Young]

The upper back is a big muscle ..well group of muscles . IMO one movement is never enough . So I tend to do something prone (chest supported variation ) and then a pull down variation for upper back bias too .
So session would look like
1. Unilateral pulldown (lat bias)
2. Chest supported T bar row (upper back bias)
3.unilateral horizontal row (lat bias)
4.Bent over row variation (from neck to tail bone)
5. Wide grip pulldown (upper back bias)
6. Reverse pec dec (Rear delt)
7.Biceps

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[oscar Young]

Hello team a decent week so far ..training has been coming along very well & we are slowly pushing forward ..decent pull & push session Monday & Tuesday…a well deserved rest on Wednesday and we had a cracking leg session this afternoon.

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[oscar Young]

Rest day today .very productive day 🙂 ready for the week ahead

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[oscar Young]

Your volume is a tad high for that frequency buddy . Mostly on pushing movements you’ll need more time to recover on that volume . I would run :

incline chest press X 2

Shoulder press x 1

Jm press x 1

Tricep pushdown 2x

Laterial x 2

Lat Pulldown 2x

Upper back row 1x

Neutral grip row 1x

Lower

Biceps x 3-4

Seated Hamstring 1x

Lying hamstring 1x

Aductors 2x

Leg press 1x

Hacksquat 1x

Leg ext 1x

Calve raise 2x

Then I’d make another two rotations mirroring the above movements so that way you can have a longer progressive runway

also by saying mirroring do you just mean do it the other way round for upper b then upper a?

[/quote]
Example

UPPER A
Machine incline press
Machine shoulder press
JM Press

UPPER B
Smith incline press
Dumbell shoulder press
Weighted dips

So similar movements just different tools (exercises)

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[oscar Young]

Your volume is a tad high for that frequency buddy . Mostly on pushing movements you’ll need more time to recover on that volume . I would run :

incline chest press X 2

Shoulder press x 1

Jm press x 1

Tricep pushdown 2x

Laterial x 2

Lat Pulldown 2x

Upper back row 1x

Neutral grip row 1x

Lower

Biceps x 3-4

Seated Hamstring 1x

Lying hamstring 1x

Aductors 2x

Leg press 1x

Hacksquat 1x

Leg ext 1x

Calve raise 2x

Then I’d make another two rotations mirroring the above movements so that way you can have a longer progressive runway

okay thank you oscar ill give that a go today can i just ask though do you put your biceps on lower work so you can hit them fresh because if so ill try that aswell

[/quote]
Yes so they are fresh and I can train them with high volume too ..

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[oscar Young]

Your volume is a tad high for that frequency buddy . Mostly on pushing movements you’ll need more time to recover on that volume . I would run :

incline chest press X 2

Shoulder press x 1

Jm press x 1

Tricep pushdown 2x

Laterial x 2

Lat Pulldown 2x

Upper back row 1x

Neutral grip row 1x

Lower

Biceps x 3-4

Seated Hamstring 1x

Lying hamstring 1x

Aductors 2x

Leg press 1x

Hacksquat 1x

Leg ext 1x

Calve raise 2x

Then I’d make another two rotations mirroring the above movements so that way you can have a longer progressive runway

Can I use these workouts for fully body ? [/quote]
You can use the exercises to create a full body program yes . But not the workout as that’s a UPPER/LOWER set up

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[oscar Young]

Hi Huss

First check out the educational videos – that talks through the structure, and why.

Jord also has FB templates on his Instagram.

Hi appreciate you getting back to me. I can’t seem to find the templates on his Instagram. [/quote]
Go ok the education section

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[oscar Young]

Awsome upper session this afternoon to crown what’s been a decent week in training . Super happy to get some consistency going now .. watch this space 🙂

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[oscar Young]

Your volume is a tad high for that frequency buddy . Mostly on pushing movements you’ll need more time to recover on that volume . I would run :

incline chest press X 2
Shoulder press x 1
Jm press x 1
Tricep pushdown 2x
Laterial x 2
Lat Pulldown 2x
Upper back row 1x
Neutral grip row 1x

Lower
Biceps x 3-4
Seated Hamstring 1x
Lying hamstring 1x
Aductors 2x
Leg press 1x
Hacksquat 1x
Leg ext 1x
Calve raise 2x

Then I’d make another two rotations mirroring the above movements so that way you can have a longer progressive runway

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[oscar Young]

Extremely productive leg session like ever . Absolutely battered ,

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[oscar Young]

Personally it depends on the volume of your back work . If it’s too much then You don’t need three different bicep movements…

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[oscar Young]

Rest day here …not much to report …just work and more work .. lol

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[oscar Young]

Let’s get it matey

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[oscar Young]

Can you send this link to my DM please as I can’t see it here ?

Sure ! On instragram i think ?[/quote]
Yes

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[oscar Young]

In for push today .. we had a cracking session .. every movement felt good … we set baseline numbers set and now we get after it ..

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