A lot of times I would prefer working out twice than once in a day. When I do that with upper body I separate my sessions into Push and Pull sessions. You will see in todays workout how I did Pushing in the morning (i.e. Bench Press) and Pulling (i.e. Back work) in the evening. Another way I will split them up is all the big compound movements in the morning and then doing accessory work like arms at night. Either way works just fine. 

Workout: 

Work up to Heavy Bench Press 

Then: 

10×2 @ 80% 1RM 

Rest 2 minutes between sets 

Then, Later: 

5x Pull-up (Strict, Dead Hang, Chest-To-bar) + 

10x T-Bar Row (Light Weight For Form) 

Five Rounds 

Then: 

10x Pull-up (Strict, Dead Hang, Chest-To-bar) + 

10x T-Bar Row (Medium Weight) 

Three Sets, Rest 2 min between each 

Then: 

3x 30sec Flexed hang From Pull-up Bar

Rest 60sec between each 

Then: 

3×6 Hammer Curl (Alternating arms) @ 2 x 60lbs DB 

Participants: 

Bobby Maximus

Time:

60 minutes each workout

Resources:

The Bobby Maximus How To Videos Section (Media-Video-How To)

Or

The Bobby Maximus Youtube page:

https://www.youtube.com/officialbobbymaximus

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…