Hey everyone!

So I realize that I post lots of videos of my lifts (specifically when I hit PR’s) but I don’t typically post my entire workouts.  That’s because Mike Robertson writes my programming and I have always wanted to be respectful of his intellectual property since it’s worth a ton (and I have paid him a ton for it!).  

That being said, I will post workouts occasionally, but it will just be the main movements.  I will (for now) be leaving out the foam rolling instructions, the PRI, the warm-up, the acute/corrective exercises, and the EQI stretches in my program… all which play a valuable role in my success on the main movements.  

If you want to get a better idea of how Mike programs the other stuff, check out his Assess and Correct manual.  It’s worth it’s weight in GOLD!  We use these movements with all of our clients and we learned so much from reading it. Think about it… if it gets you 1 client for 1 month it should pay for itself.

Without further ago, here was my workout from Monday.  As a side note, I was supposed to train lower body that day, but I was too sore from doing some, ahem, light sprints (there may or may not have been some hurdles involved too… ;-D)


The track + a couple of hurdles + sunshine = FUN!


A) 1-Board Paused Bench Press

(warm-up sets of course, followed by:)

2 reps at 125

2 reps at 135

2 reps at 145

1.5 reps at 155 (my spotter helped just a hair at the end :-/)


B) Chin-Ups (forgot to get these on film)

Set 1: 6 reps

Set 2: 3+ 3 (I did 3, rested 15 seconds and did 3 more)

Set 3: 3 + 2 + 1 (I did 3, rested 15 seconds, did 2 more, rested 15 seconds, did 1 more)


C1) 1 Arm DB Row

3 sets of 8 with a 65 lbs DB

****super-setted with****

C2) DB Floor Press

Set 1: 5 reps with 60 lb DBs

Set 2: 5 reps with 60 lb DB’s

Set 3: 6 reps with 60 lb DB’s


 D) Pallof Press Isometric Hold

3 sets of 25 seconds (didn’t film the whole thing b/c it’s boring to watch)

So there you have it, my full Upper Body Workout from Monday.  Do you have any questions about it?  Any questions about my form or why the workout is laid out the way it is?  Let me know below!

7 Responses to My Upper Body Training Session (video included)

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