Workout Schedule

An elbow extension exercise is any movement in which the weight is being moved away from your torso strictly as a result of extending at the elbow. Most triceps extension exercises  fit into this category. For example:

• Triceps Pushdowns
• Overhead Dumbbell Extens...

The vast majority of upper body exercises will fall into one of the following six categories:

1. Horizontal Pushing
2. Horizontal Pulling
3. Vertical Pushing
4. Vertical Pulling
5. Elbow Flexion
6. Elbow Extension

Why should you care about any of this?...

A vertical pushing exercise is any movement in which the weight is being pushed upwards in relation to your torso in a vertical plane. Most shoulder exercises  fit into this category. For example:

• Barbell Shoulder Press
• Dumbbell Shoulder Press
• Machine S...

A horizontal pushing exercise is any movement in which the weight is being pushed out in front of you so that it’s traveling away from your torso in a horizontal plane. Most chest exercises  fit into this category. For example:

• Bench Press
• Incline Bench Press

A horizontal pulling exercise is any movement in which the weight is being pulled in towards your torso from out in front of you in a horizontal plane. Most back “rowing” exercises  fit into this category. For example:

• Bent Over Barbell Rows
• Bent Over Dumbbell ...

An upper body workout is any workout that involves training most or all of the muscle groups of the upper body. This includes:

• Chest
• Back
• Shoulders
• Biceps
• Triceps

While not required, upper body workouts are most often done as part of an 

An elbow flexion exercise is any movement in which the weight is being pulled towards your torso strictly as a result of flexing at the elbow. Most biceps curling exercises  fit into this category. For example:

• Barbell Curls
• Dumbbell Curls
• Cable Curls