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Summary:
In this video, I break down the exact upper body workout I used during my 365-day experiment. I’ll explain why I chose each exercise over similar options, share key technique cues, and highlight common mistakes to avoid.
References:
Incline Bench Press Hypertrophy
https://pmc.ncbi.nlm.nih.gov/articles/PMC7449336/
Cable vs Dumbbell Lateral Raise
https://www.researchgate.net/publication/387157135
Biceps Studies
https://pmc.ncbi.nlm.nih.gov/articles/PMC11906226/
https://sportrxiv.org/index.php/server/preprint/view/486/1085
https://www.researchgate.net/publication/388004281
Timestamps:
0:00 - My 1 year experiment recap
0:31 - Exercise 1 (Chest, Shoulders, Triceps)
2:44 - Exercise 2 (Chest)
4:13 - Exercise 3 (Back, Biceps)
6:54 - Exercise 4 (Shoulders)
9:16 - Exercise 5 (Back, Biceps)
10:57 - Exercise 6 (Triceps)
11:46 - Exercise 7 (Biceps)
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Written by Jeff Nippard
Directed by Bailey Wood and Jeff Nippard
Filmed by Meraki Films
Edited by Rickie Ho, Sam Ding, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Sam Ding
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.