MONSTA WORKOUT (UPPER BODY DOMINANT)

MONSTA WORKOUT (UPPER BODY DOMINANT)

Day 1

Squat- (Work up to a 1 rep max)

Incline Bench Press or Regular Flat Bench- 5 sets of 3 reps (roughly 85-90% of max)

Deadlift or Rack Pull- 3 sets of 5 reps (roughly 75-80% of max)

Pullups- 4 sets 10-6 reps

Dips- 4 sets 10-15 reps

Day 2 (Accessory Day)

Regular Flat Bench – work up to heavy 5 rep max

One Leg Squats- 3 sets 10-6 reps

Barbell Row- 5 sets of 5 reps

Glute Ham Raise - 3 sets 10-4 reps

Barbell Front Raise- 2 sets 12-8 reps

Any kind of shrug (HEAVY)- 2 sets 10-6 reps

Barbell Curl- 1 set of 10 reps

Weighted Planks 2 sets HEAVY

Oblique Side Bends 2 sets (hold heavy dumbbell)

Day 3 (Accessory Day)

Close Grip Bench Press- 4 sets 8-6-4-2

Front Squat- 3 sets 5 reps

Barbell Military Press ( no smith machine)- 3 sets of 5 reps

Speed Box Squats- 8 sets of 2 reps (add bands or chains if possible) roughly 60 % of max

HEAVY Barbell Shrugs- 2 sets 10-6 reps

Hammer Curls- 2 sets 8-4 reps

Dumbbell Curl- 1 set of 10 reps

HEAVY dumbbell side raises- 2 sets of 6-4 reps

Heavy weighted planks- 2 sets

Heavy Oblique Side Bends- 2 sets

ABOUT THE WORKOUT

Day 1- Every week rotates

Week 1 is squat max outs, bench triples, and deadlift 5’s

Week 2 is Bench max outs, deadlift triples, and squat 5’s

Week 3 is Deadlift max outs, Squat triples, and bench 5’s

WEEK 4 repeat week 1

You can also switch off between chin ups and pull ups each week, and you can either chose to do dips or pushup

Day 2

Week 1- Flat Bench- work up to heavy 5 rep max

Week 2- Flat Bench- work up to heavy 3 rep max or speed work (8 sets of 3 roughly 60%max) use bands or chains if possible

Week 3- Flat Bench- repeat week 1

Note- Only use flat bench here if you chose to cycle Incline Bench for DAY 1.  If you chose to cycle Regular Flat Bench for DAY 1, then for DAY 2 do Incline Bench with the programming listed above, 5 rep mx, 3rm, or speed work. 

One Leg Squats can be interchanged with Leg Press or Speed Box Squats weekly- (speed box squats do 10 sets of 2 roughly 60% of max)

Barbell Rows should be done every other week, 5 sets of 5 reps, change your grip between underhand and overhand. For example this should be your back training below…

Week 1- Barbell Row (Overhand Grip- 5 sets of 5 reps)

Week 2- T-Bar Row- 5 sets 12-6 reps

Week 3- Barbell Row (Underhand Grip- sets of 5 reps)

Week 4- Dumbbell Row 5 sets of 10-6 reps

You can interchange other exercises if you would like between your barbell row sessions, however I always stick with heavy free weights.  I think cables and machines are a waste of time and should only be used once every 2 months instead of free weights just to change it up. (15-8 reps)

Glute Ham Raise can be interchanged with stiff- leg deadlifts or pull throughs each week

Barbell Front Raise can be interchanged with dumbbell front raise weekly (only if you want, I usually just use a barbell)

Barbell Curl can be done with an E Z curl Bar or Straight Bar to change it up, only do 1 set, trust me, your biceps will be getting plenty of work in this program. 

DAY 3

Close Grip Bench Rotates weekly, (you can do decline close grip if you want, but I like flat better)

Week 1- Close Grip- 4 sets 8-6-4-2

Week 2- Close Grip- work up to heavy 3 rep max

Week 3- Close Grip- 4 sets 8-6-4-2

Week 4- Close Grip- work up to heavy 1 rep max

Keep cycling close grip exercise in this way, after week 4, go back to week 1 and repeat

Front Squats should be a staple for you in this program, GET GOOD AT THEM

Military Press can be interchanged with standing military (only with barbell) or seated military, or rack press if you have access to a power rack.  Only use dumbbell military press once in a while, roughly once every 6 -8 weeks. Keep the reps between 8-4

NOTE-  If you already did speed squats on DAY 2, do leg press or regular squat here.  3 sets 10-6 reps

Shrugs can be interchanged between barbell or dumbbell but keep it heavy

Hammer Curls can be Interchanged every 3^rd week with reverse grip Barbell Curls

Last Big NOTE

Day 2 and Day 3 can be interchanged each week depending on how you feel.  For example if you deadlifted for a 1 rep max on DAY 1 you might be too sore to do back on DAY 2.  Therefore, switch Day 3 with Day 2, for example….Only if you are too taxed… you may do this….

Day 1… Monday

Day 3…Wednesday

Day 2….Friday

I mostly keep it the way it is but I have done it like this before and it is perfectly fine.  This is an upper body dominant workout, this is made to increase bench press, hence why each accessory (DAY 2 AND DAY 3) starts with some sort of pressing movement.  If you want to pick up your squat max then simply do the lower body exercise first on Day 2 and Day 3 (Front Squats or Speed Squats preferably).  If you want to pick up your deadlift max then do your Hamstrings first on DAY 2 with Glute Ham Raises, Stiff Leg Deads, or Pull Throughs.  On Day 3, you can do either a Quad exercise or Speed Deadlifts first.  I am currently not trying to pick up my deadlift, but if I was I would do speed deadlifts first with 8 sets of 1 rep.  Roughly 60 -70 % of max with bands or chains if available. 

Any questions email me at alex10ghossein@gmail.com

Enjoy.