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Sample Upper Body Training Program: General Physical Preparation (GPP)

Now that you’ve had a look at some lower body programming by THP, let’s have a look at how we program an upper-body day for the GPP.


Click the exercise name for a full description of how to perform the movement.


Day 2 Week 1:


A1. Chin-Ups Neutral Grip + Max Eccentric 3x MAX reps

A2. Overhead DB Press Seated Unsupported Neutral Grip 3x10-12


B1. Single Arm DB Row Neutral Grip 3x10-12

B2. Seated DB External Rotation on Knee 3x10-12


C1. 45 Degree Incline DB Curl Supinated Grip 3x10-12

C2. Decline Lying Triceps Extension Neutral Grip 3x10-12


Notes:

· For chin-ups, do as many reps as you can and on the last rep do a maximum eccentric.


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We’ve now moving into week 5 of our GPP program where the reps are going down and the sets are going up Click the exercise name for a full description of how to perform the movement. Day 1 Week 5: A1.