Build Extreme Upper Body Power and Strength

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KIERAN’S UPPER-BODY WORKOUT

120 seconds rest in-between sets

60-90 seconds in-between exercises

*Concentrate on explosiveness/power on the concentric phase of the lift*

Barbell flat bench press: 5 sets of 5 reps

Weighted wide grip pull ups: 5 sets of 5 reps

Seated Smith machine Shoulder Press: 5 sets of 5 reps

Standing Barbell: 3 sets of 8 reps

Weighted Dips (body kept vertical): 3 sets of 8 reps

ATHLETE: KIERAN CONGDON

Photography: CHRIS BAILEY

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