Gorillacorn Upper Body January 2020

Gorillacorn Upper Body January 2020

PDF LINK: https://tdbj.me/GGUpperJan2020
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

JANUARY 2020 UPPER BODY WORKOUT

ROUND 1- 3 Minutes:

CORRECTIVE CORE CORE & SHOULDER COMPLEX
MINUTE 1: 15/5 x 3 Level-Change Eccentric-Isometric Hammer-Grip Hangs @ 1 minute work
MINUTE 2: Eccentric-Isometric Bear Crawl Pushups @ 1 minute work
MINUTE 3: Light Bottoms-Up Plate Hammer Curl to Presses @ 1 minute work

REST A MINUTE

ROUND 2- 3 Minutes:

BACK, BICEPS & FOREARMS STACK
MINUTE 1: Eccentric-Isometric E-Z Curl Baby-Hinge Biceps Curls @ 1 minute work
MINUTE 2: 90/90 Chinups Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work
MINUTE 3: Plate 1-Leg L/R Biceps Curls @ 10 seconds rest, 50 seconds work

REST A MINUTE

ROUND 3- 3 Minutes:

CHEST, TRICEPS & SHOULDERS STACK
MINUTE 1: Eccentric-Isometric Barbell Floor Hover Presses @ 1 minute work
MINUTE 2: 90-90 Dips Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work
MINUTE 3: Plate 1-Leg L/R Triceps Kickbacks @ 10 seconds rest, 50 seconds work

REST A MINUTE

ROUND 4- 3 Minutes:

BACK & TRAPS STACK
MINUTE 1: Band/Cable Cross-Over Low-Trap Raises @ 1 minute work
MINUTE 2: Eccentric-Accentuated Barbell/Trap Bar Rack Pulls or T-Bell Sumo Deads @ 15 seconds rest, 45 seconds work
MINUTE 3: DB Suitcase Carries @ 15 seconds rest, 45 seconds work

REST A MINUTE

ROUND 5- 3 Minutes:

SHOULDERS STACK
MINUTE 1: Plate Bent-Over Reverse Flys @ max quality reps in a minute
MINUTE 2: Plate Lateral Raises @ max quality reps in a minute
MINUTE 3: 30/30 High/Low Band Pull-Apart @ max quality reps in a minute

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week

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Gorillacorn Upper Body January 2020
  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 1

    ROUND 1- 3 Minutes:

    CORRECTIVE CORE CORE & SHOULDER COMPLEX
    MINUTE 1: 15/5 x 3 Level-Change Eccentric-Isometric Hammer-Grip Hangs @ 1 minute work

    MINUTE 2: Eccentric-Isometric Bear Crawl Pushups @ 1 minute work

    MINUTE 3: Light Bottoms-Up Plate Hammer Curl to Presses @ 1 minute work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 2

    ROUND 2- 3 Minutes:

    BACK, BICEPS & FOREARMS STACK

    MINUTE 1: Eccentric-Isometric E-Z Curl Baby-Hinge Biceps Curls @ 1 minute work

    MINUTE 2: 90/90 Chinups Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work

    MINUTE 3: Plate 1-Leg L/R Biceps Curls @ 10 seconds rest, 50 seconds work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 3

    ROUND 3- 3 Minutes:

    CHEST, TRICEPS & SHOULDERS STACK

    MINUTE 1: Eccentric-Isometric Barbell Floor Hover Presses @ 1 minute work

    MINUTE 2: 90-90 Dips Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work

    MINUTE 3: Plate 1-Leg L/R Triceps Kickbacks @ 10 seconds rest, 50 seconds work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 4

    ROUND 4- 3 Minutes:

    BACK & TRAPS STACK

    MINUTE 1: Band/Cable Cross-Over Low-Trap Raises @ 1 minute work

    MINUTE 2: Eccentric-Accentuated Barbell/Trap Bar Rack Pulls or T-Bell Sumo Deads @ 15 seconds rest, 45 seconds work

    MINUTE 3: DB Suitcase Carries @ 15 seconds rest, 45 seconds work

    REST A M...

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 5

    ROUND 5- 3 Minutes:

    SHOULDERS STACK

    MINUTE 1: Plate Bent-Over Reverse Flys @ max quality reps in a minute

    MINUTE 2: Plate Lateral Raises @ max quality reps in a minute

    MINUTE 3: 30/30 High/Low Band Pull-Apart @ max quality reps in a minute

    REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BA...

  • GORILLACORN GAINZ JANUARY 2020 UPPER BODY WORKOUT CHEAT SHEET

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  • Annual-Calendar.pdf

    39 KB