KettlebellPlanet.com

I may never look like Arnie but I still love to hit the iron on a quest for bigger muscles and heavier weights. The split I use these days is the famous Westside for Skinny Bastards template created by Joe Defranco. It is pretty simple, 4 days a week lifting, 1 day upper body hypertrophy, 1 day lower body hypertrophy, 1 day upper body strength, 1 day lower body strength. Also, you want to constantly change the primary lifts you use to keep your training fresh and force adaptation.

Today was my upper body size day, or as I call it, Yoke Day. Yoke day is all about getting big son! So I usually start with some kind of clean and press variation since my strength day is inevitably focused on benching and clean and presses really hit the Yoke (neck, traps, shoulders). Switching between vertical and horizontal pressing keeps helps keep the shoulders healthy.

Anyways, as I mentioned in a previous post we have a new Swiss/Football bar that I am in love with. So I hit that for a clean and press workout, actually it looked more like a power curl and press than anything. You can see the whole workout in detail below. Pretty simple but it hit the entire upper body

• Swiss Bar Clean/Power Curl and Press
• 5 x 5 (plus warm-up sets)
• Pull-Ups
• 8 x 10 (varying grip each set)
• Dips
• 3 x 15-20
• Dumbbell Curls
• 3 x 5  

Don't worry, you don't have to listen to Creed when using a Swiss Bar and getting huge.

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