Put Forth Effort

Upper Body Power + Cardio Training Session

This session blends steady-state cardio, heavy compound lifts, hypertrophy work, and core training for a complete upper-body workout.

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Cardio Warm-Up

• Treadmill Walk: 15 minutes
• StairMaster: 30 minutes

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Chest and Pressing Work

Smith Machine – Incline Bench Press

• 12 reps @ 135 lbs
• 10 reps @ 155 lbs
• 8 reps @ 165 lbs
• 6 reps @ 185 lbs
• 4 reps @ 205 lbs
• 2 reps @ 225 lbs

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Chest Press Machine

• 20 reps @ 85 lbs
• 15 reps @ 100 lbs
• 12 reps @ 115 lbs
• 10 reps @ 130 lbs

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Cable Pec Deck

• 15 reps @ 15 lbs
• 15 reps @ 20 lbs
• 15 reps @ 25 lbs
• 15 reps @ 30 lbs

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Incline Dumbbell Bench Press

• 12 reps @ 50 lbs
• 10 reps @ 70 lbs
• 8 reps @ 75 lbs
• 8 reps @ 75 lbs

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Back and Shoulder Work

Wide-Grip Pull-Ups

• 5 sets × 8 reps

Dumbbell Lateral Raises

• 5 sets × 12 reps @ 15 lbs

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Core Training Circuit (3 Rounds)

• 12 Hanging Knee Raises
• 12 Hanging Leg Raises
• 15 Cable Side Bends
  • Round 1: 50 lbs
  • Round 2: 60 lbs
  • Round 3: 70 lbs
• 12 Cable Twists (each side) @ 30 lbs
• 15 Hanging Knee Raises

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Heavy Bench Work

Flat Bench Press

• 12 reps @ 135 lbs
• 8 reps @ 185 lbs
• 5 reps @ 225 lbs
• 3 reps @ 255 lbs
• 3 × 1 rep @ 275 lbs
• 5 reps @ 225 lbs
• 15 reps @ 135 lbs

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Wide-Grip Bench Press

• 12 reps @ 135 lbs
• 10 reps @ 155 lbs
• 8 reps @ 185 lbs

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Triceps Finisher

Cable Bar Triceps Pushdowns

• 25 reps @ 80 lbs
• 20 reps @ 90 lbs
• 15 reps @ 100 lbs
• 12 reps @ 110 lbs
• 10 reps @ 120 lbs

Cable Rope Triceps Pushdowns

• 5 sets × 12 reps @ 30 lbs

Cable Rope Triceps Extensions

• 5 sets × 15 reps @ 60 lbs

Overhead Cable Bar Triceps Extensions

• 5 sets × 20 reps @ 60 lbs