Goals: Upper body pressing & pulling strength; chest, shoulder, back, & arm hypertrophy

Duration: 60-90 minutes

Frequency: 2x per week

Schedule: Perform The Nordic Weight Bench V2 Complete Upper Body Workout the day following The Nordic Weight Bench V2 Complete Lower Body Workout Rest 1-2 days afterwards then repeat both workouts again.

How to Progress the Movements

Barbell Bench Press: strive to get more reps; pause on the chest; add 5lbs every 3-4 weeks

DB Incline Bench: strive to get more reps; pause at deepest point; add 5lbs every 4-6 weeks

DB Chest Supported Row: strive to get more reps; pause at peak contraction; add 5lbs every 4-6 wks

Seated French Press: strive to get more reps; pause at deepest point; add 5lbs every 4-6 weeks

Preacher Curl: strive to get more reps; add 5lbs every 4-6 weeks

DB Rear Delt Flye: strive to get more reps; polish form; add 5lbs every 4-6 weeks

A. Barbell Bench Press (Detailed Breakdown)

How to Perform It

1. Set the NWB in the flat position and lie down with your feet planted firmly on the floor, upper back arched slightly, and eyes situated directly under the barbell.

2. Grip the bar slightly wider than shoulder width. Take in a breath of air and unrack. Exhale as you set the bar over your chest to prepare for the first rep.

3. Take in a new breath of air, lower the bar under control to around the nipple line.

4. Pause briefly on the chest or lightly touch and go, exploding the bar off the chest as powerfully as possible while simultaneously driving through the feet.

5. Exhale after you break the sticking point, and take new air in as you prepare for the next rep.

Muscles Worked: Pectorals (major focus); Triceps; Anterior deltoids

Benefits:

1. Classic upper body strength builder

2. Develops maximal pressing power and raw chest size

3. Transfer to sport, life, and other compound lifts

B1/B2. DB Incline Bench Press/DB Chest Supported Row (Detailed Breakdown)

Perform exercises B1 and B2 in an alternating fashion. Rest 1-2 minutes between alternating sets.

How to Perform It (DB Incline Bench)

1. Set the NWB to a 45° incline.

2. Sit back and press DBs overhead with a neutral grip to start.

3. Lower DBs with control toward your upper chest. Consider pausing briefly at the deepest point.

4. Press up and slightly inward at the top to maximize pec engagement.

Muscles Worked: Upper chest (clavicular pec); Front delts; Triceps

Benefits:

1. Targets upper pecs more than flat pressing

2. Great for hypertrophy and shoulder-friendly loading

3. Builds strength at different angles

How to Perform It (DB Chest Supported Row)

1. Flip over so that you are face down on the NWB.

2. Hold a dumbbell in each hand with arms extended in a straight line below you.

3. Row the DBs by driving the elbows up toward the hips in a slightly arcing fashion.

4. Squeeze the back muscles hard at peak contraction. Lower under control to full extension at the bottom, allowing the shoulders to protract to stretch the back muscles.

Muscles Worked: Lats; Rhomboids; Rear delts; Biceps

Benefits:

1. Great for isolating the upper back without spinal loading

2. Supports posture and shoulder health

3. Reduces body English by bracing the hips and torso.

C1/C2. Seated French Press/Preacher Curl (Detailed Breakdown)

Perform exercises C1 and C2 in an alternating fashion. Rest 1-2 minutes between alternating sets.

How to Perform It (Seated French Press)

1. Set the NWB to the fully upright position. Sit securely and hold a dumbbell or EZ bar overhead.

2. Keeping the upper arms locked in place, lower the weight behind your head until the triceps are maximally stretched. Consider pausing briefly at the bottom.

3. Reverse course back to the top, the exact same way you lowered down.

Muscles Worked: Triceps (long head emphasized)

Benefits:

1. Trains the triceps in a fully lengthened position

2. Enhances overhead triceps strength and hypertrophy

3. Complement pressing exercises for increased overall strength.

How to Perform It (Preacher Curl)

1. Set the pad on the NWB to 45° or slightly higher. Set up behind the NWB with your upper arm(s) resting completely on the pad.

2. Let your elbows hang down at full extension.

3. Curl the weight up by bending only the elbows, keeping the upper arms locked in place.

4. Squeeze the biceps hard at peak contraction, then lower under control as deep as possible

Muscles Worked: Biceps (especially the short head)

Benefits:

1. Eliminates momentum for pure biceps isolation

2. Great for hypertrophy due to stretch + peak contraction combo

3. Easy to control progression and feel

D. DB Rear Delt Flye (Detailed Breakdown)

How to Perform It  

1. Set the pad on the NWB to 45° or slightly lower. Lie face down with your chest on the pad.

2. Hold a pair of dumbbells at arm's length underneath you with a neutral grip.

3. With a slight bend in the elbows, lift your hands out to your sides until they are level with your torso or slightly higher.

4. Squeeze the shoulder blades together as hard as possible at peak contraction, then lower under control back to the starting position.

Muscles Worked: Rear delts; Rhomboids; Traps (lower/mid)

Benefits:

1. Improves posture and shoulder strength.

2. Balances pressing heavy upper body training

3. Builds aesthetic and functional upper back and shoulders.