Bullet Proof Plan for a STRONGER YOU – Part 2: Upper Body

Trying to develop strength gains but feel your training isn’t giving you the results you’re expecting? We may think we’re doing all the right things, but inconsistencies in workouts, distractions, and just doing workouts that are not fitting our actual goals can all set us back from achieving the benefits of strength-focused training.

Welcome to the second part of the 5-part series for building consistency and adding strength gains to your workouts. The part 2 strategy focuses on training with a purpose.


#2 Train with a Purpose

No matter what your training goals, training with a purpose will help prepare your mind and body to gradually progress to a stronger you. There’s no magical program that works exactly the same for everyone. However, having a plan that gives you a base to get your body going and then adding different exercises to confuse your muscles is the recipe for success in this series. So let’s train with a purpose to become stronger, more mobile, and learn a couple of new movement skills by changing up your routine.


The bullet proof plan is designed to train a specific muscle group on separate days (a split routine) to achieve a Stronger YOU! The plan is laid out in a 5-part blog series that includes muscle specific workouts along with helpful strategies to achieve your goals.

Aim to perform this plan on a 5 day split throughout the week and commit to it for approximately 3-4 weeks to notice improvements.

Here’s the Bullet Proof Plan layout:

Part 1: Legs

Part 2: Upper Body

Part 3: Core

Part 4: Total Body Cardio Strength

Part 5: Active Stretch

Please refer back to the previous blogs if you happened to miss them and start the program from the beginning. Now let’s pump up those arms!


Get the most out of your workouts by developing muscular strength to become The Stronger You. This workout focuses on upper body exercises using your Total Gym.

Accessories: Pull-Up Bars & Cables

Set Up:

• Incline will vary depending on the exercise and your strength level
• Attach Pull Up Bars


• Perform the following exercises with a ‘super set’ format, (3 super sets total). (Alternate an exercise with another exercise for the desired sets, then move to the next super set exercise grouping.)
• Execute each exercise with proper form and control.
• Rep range and number of sets will vary depending on your strength goal.
• For example:
• To achieve muscle mass, perform 8-10 reps/ exercise, 3-4 sets
• For muscle toning, perform 10-15 reps/ exercise, 2-3 sets


SUPER SET 1: Pull-Up Bars

1. Pull-Up & Pulse

Targets: Upper, mid, lower back, biceps

2. Incline Push-Ups

Targets: Chest, shoulders, triceps


SUPER SET 2: Cables

3. High Row + Static Row Burn Out

Targets: Upper & mid back

4. Bicep Curl +Static Burn Out (seated or kneeling)

Targets: Biceps


SUPER SET 3: Cables

5. Chest Press +Static Burn Out

Targets: Chest

6. Supine Tricep Extensions

Targets: Triceps

7. Incline Arm Circles

Targets: Shoulders


Be sure to check out the video demo to see how these upper body exercises are performed on your Total Gym to become the STRONGER YOU!

Stay tuned for Part 3, Core Moves, to continue the Bullet Proof Plan for a Stronger YOU!

Embrace the challenge,

Let’s Connect!
All Social Media: @groovysweat

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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