[00:01] This science-based upper body workout only took me 45 minutes. Low volume, high intensity. Let's go. Up first, two sets of incline Smith machine press. Use a 30 to 45°ree incline and use your upper pecs to move the weight. Last set
[00:14] to failure. Next, two sets of machine pec deck. You can swap these out for dumbbells or cable flies. The key is to feel a big stretch on your pecs and then squeeze your pecs to move the weight. Strong mind muscle connection here. Then
[00:26] two sets of machine lateral raises for the side delts. Think about sweeping the weight out rather than shrugging the weight up. Both sets to failure. For back, I did two sets of weighted pull-ups. Body weight plus 75 lbs for
[00:38] six reps. Try to add a little weight each week and push these hard, but don't let your form get too sloppy. Chin over the bar on every rep until you can't. Then the set's over. Next, two sets of machine rows. Focus on squeezing your
[00:50] midback together as hard as you can at the top of each rep. For arms, I did two sets of easy bar preacher curls and two sets of triceps press downs, squeezing sets of triceps press downs, squeezing my triceps at the bottom.