Gladiator Upper Body Program Day 1

Gladiator Program - This program only focuses on the upper body (chest, shoulders, arms).  In order for this program to work well, you need to do the leg and core gladiator programs listed under the Leg Strength and Core strength sections.  Max on Bench Press, Military Press, Bicep Curls, Tricep Push-downs, and any other upper body lift you want to before you start this program.  You will max half-way through the program and at the end so make sure to write down your weights in order to see how much you improve.

**Warm-up before doing this workout, stetch the arms, chest, and shoulders out.  Do a few push-ups and a couple pull-ups to get the muscles going. 

 

Bench Press 3x 6reps   (make sure that the weight is high so that the six repetitions is hard, on your final set you should barely, if at all, be able to lift the sixth repetition.) 

Military Press 3x 6reps (make sure that the weight is high so that the six repetitions is hard, on your final set you should barely, if at all, be able to lift the sixth repetition.)

Bicep Curls with Bench Bar 3x 6reps (make sure that the weight is high so that the six repetitions is hard, on your final set you should barely, if at all, be able to lift the sixth repetition.) 

Tricep Push Downs 3x 6reps (make sure that the weight is high so that the six repetitions is hard, on your final set you should barely, if at all, be able to lift the sixth repetition.) 

Wrist Curls 3x 25reps with Bench Bar

**At this point in the workout you have only worked the big muscles, and have done very little to gain any endurance, the following is geared towards endurance as well as strength training.

Clap Push-ups 3x 12reps (explode every time!)

Pull Ups 3x 12reps

Bicep Curls with dumbbells 3x 15reps

Dips 3x 25reps