The ultimate upper body workout regimen courtesy of Mr. Classic Physique himself.
UPPER BODY CARNAGE: TRAINING WITH ROBERT & RICH – is a training video special providing uncompromising insight from pro Classic Physique competitor Robert Timms and the legendary Rich Gaspari. Follow along with their specific training routine as they share specific tweaks and tips to optimize your back workout to a pro bodybuilding level.
Robert Timms is one of the most exciting competitors in the Classic Physique division right now. While he’s had a bit of a roller coaster year in regards to placing, the evidence is clear – Robert Timms has an amazing classic physique. That’s why Robert has teamed up with the legendary Dragon Slayer himself, Rich Gaspari, to provide you all with an in depth and insightful upper body workout regimen that you can follow along and learn from.
What better way to learn how to optimize your workout than from two pro athletes who not only make their living off of bodybuilding – but have also been incredibly successful at sculpting their physiques to perfection?
This monster upper body workout is sure to give you a huge pump while giving you confidence for standing tall with a big chest. This workout combines a full chest and full back workout to save you time while maximizing your gains. Working the back and chest together is a solid choice because together they allow for good blood movement in the muscles for a dense, lean feeling. By blending big body parts together, you maximize your calorie burn to stay lean while keeping on that hard-earned muscle.
The benefits to a faster workout also means you hit those muscles more frequently allowing for decreased rest and increased positive strain to see huge muscle growth. It is key to focus on contraction to work the muscle because it relies on solid form, and with solid form comes maximum growth. This combo of old school workouts paired with new machines offers diversity and a solid mix of weight training and aerobic work for a fun, solid, and challenging pump.
Wide-Grip Lat Pulldowns
Wide-grip lat pulldowns are a great upper-body strength exercise that targets not only your back, but also your biceps and shoulders (1). By adding these to your workout routine, you strengthen muscles around your biceps and shoulders and will see huge gains in your lats. Timms recommends a high tempo in order to keep your muscles working at maximum capacity.
How to: Grab the bar with an overhand grip forming a Y-shape to your body. Pull down to your chest while keeping your feet on the ground and your core tight. Squeeze your shoulder blades at the bottom and gradually return to the starting position.
Total: First set is 15 reps. The second and third set are 8 reps with increasing weight.
Peck Deck
The peck deck will seriously increase your strength and muscle mass when it comes to your chest (2). It does a great job of strengthening the torso and stabilizing the shoulder blades. It allows for a great stretch through the chest allowing for blood to flow through.
How to: Press your back against the platform and grab the handle, resting your elbows on the pad. Push out in front of your chest for a slight pause and as you pull your arms in, you will contract the pectoral muscles as your return to the starting position.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
V-Bar Pulldowns
V-bar pulldowns make it easier to contract your lats throughout the entire range of motion. Your muscle will feel a great workout as your lats are stretched at the top. These are great for lower back work.
How to: Keeping your chest out, pull your shoulders down and have a slight arch in the lower back. Pull the handle to the bottom of your chest, squeezing your shoulder blades as you do so. Slowly return to the starting position.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
Hammer Strength Chest Press
The hammer strength chest press is great because it works to strengthen your chest, but also indirectly to benefit your shoulders and triceps. The pressing movement makes it easier to isolate the chest muscles. After the peck deck, this is a great exercise to add for it pushes blood through and allows for a good stretch.
How to: Holding the grips with your palms facing downward, push forward to straighten your arms and gradually return to the starting position. Push your shoulder blades towards the ground to puff out your chest to keep added strain off your shoulders.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
Low Rows
The target muscles for a low row are those in the center of your back, but lows rows also hit the chest, biceps, and even shoulders. Providing for a good stretch, low rows allow for blood to flow ensuring big gains for your back.
How to: With your feet on the foot pads and your knees slightly bent, set your body at a 90-degree angle and pull the cable towards your chest.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
Incline Flys
The benefits of incline flys works to pump up your upper chest while also building strength in the stabilizing muscles of your biceps. The added difficult of the incline makes your muscles work slightly more and it provides a great stretch for added growth.
How to: Lying on your back on an incline bench, fan the weights in each hand out towards your sides while keeping your body stable. Follow the same path to the starting position and really feel the squeeze provided.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
T-Bar Rows
The T-bar row is a classic old school workout that works the upper and lower lats. With a good pull and squeeze at the top, your whole back will feel this exercise. It is great for growth in terms of lower lat thickness.
How to: Position the bar between your legs with the desired weight in plates loaded on. Bend slightly at the waist with a flat back and tight core and lift towards your chest giving a good squeeze at the top.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
Isolated Chest Press
The isolated chest press shakes things up by targeting the lower pecs. With each handle being independent from the other, it forces you to work to balance out the movement without compensating for one side with the other.
How to: Sitting firm against the pad, grip the handles and push out and away from your body. With separate handles, you may feel that added challenge of each working independently from the other. Slowly bring the weight back to the starting position.
Total: First set is 15 reps. The second and third sets are 8 reps with increasing weight.
Final Word
This monster upper body workout brought to you by pro athletes Robert Timms and Rich Gaspari combines an old school style with new machines to give you an amazing pump. A fast and effective workout, this will focus on muscle contraction and aerobic work to help you burn calories and have fun doing it. There’s no one better to learn from than the pros who know best, so give this a try and maximize your potential and your gains.
You can watch the full training video above. Make sure to bookmark it so you can review before the next time you hit the gym.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
- Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; Saeterbakken (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
- Gentil, Paulo; Oliveira, Elke; De Araujo Rocha Junior, Valdinar; Do Carmo, Jake; Bottaro, Martim (2007). “Effects Of Exercise Order On Upper-Body Muscle Activation And Exercise Performance”. (source)
